Exercise & Your Cycle

Optimize your fitness routine by working with your hormones, not against them

Cycle Syncing Your Workouts

Your energy, strength, and endurance fluctuate throughout your menstrual cycle. By adapting your exercise routine to these changes, you can maximize results and minimize discomfort.

The Science

Hormonal fluctuations affect your metabolism, muscle recovery, body temperature, and energy levels. Understanding these changes helps you choose the right type and intensity of exercise for each phase.

Exercise by Cycle Phase

🩸 Menstrual Phase (Days 1-5)

Energy Level: Low to Moderate

Best Activities:

  • Gentle yoga or stretching
  • Walking or light cardio
  • Pilates or low-impact exercises
  • Swimming (if comfortable)
  • Restorative activities

Benefits:

  • Reduces cramps through gentle movement
  • Improves mood and energy
  • Promotes blood flow
  • Relieves bloating
  • Supports recovery
Pro Tip: Listen to your body. If you feel energetic, light exercise is great. If you need rest, honor that too. This is a time for gentle movement, not pushing limits.

🌱 Follicular Phase (Days 1-13)

Energy Level: Rising

Best Activities:

  • Cardio and HIIT workouts
  • Running or cycling
  • Dance or aerobics classes
  • New workout challenges
  • Group fitness activities

Benefits:

  • Take advantage of rising energy
  • Build cardiovascular endurance
  • Try new activities
  • Boost metabolism
  • Enhance mood and motivation
Pro Tip: This is the perfect time to try that new fitness class or push yourself a bit harder. Your body is primed for new challenges and faster recovery.

🌟 Ovulation Phase (Days 12-16)

Energy Level: Peak

Best Activities:

  • High-intensity interval training
  • Heavy strength training
  • Competitive sports
  • Boot camps or circuit training
  • Personal records attempts

Benefits:

  • Maximum strength and endurance
  • Faster recovery time
  • Higher pain tolerance
  • Peak performance potential
  • Increased confidence
Pro Tip: You're at your strongest now! This is the ideal time for PR attempts, competitions, or your most challenging workouts. Just remember to warm up properly.

🍂 Luteal Phase (Days 17-28)

Energy Level: Declining

Best Activities:

  • Moderate strength training
  • Steady-state cardio
  • Yoga and flexibility work
  • Pilates or barre
  • Walking or hiking

Benefits:

  • Maintains fitness without overtaxing
  • Reduces PMS symptoms
  • Stabilizes mood
  • Improves sleep quality
  • Manages stress levels
Pro Tip: Focus on consistency over intensity. Your body temperature is higher, so you might feel like you're working harder. Stay hydrated and don't judge your performance harshly.

Sample Weekly Workout Schedule

Follicular/Ovulation Phase Schedule

Monday: HIIT or Circuit Training (30-45 min)
Tuesday: Strength Training - Upper Body (45 min)
Wednesday: Running or Cycling (45-60 min)
Thursday: Strength Training - Lower Body (45 min)
Friday: Dance Class or Sports (60 min)
Weekend: Active Recovery - Hiking, Swimming, or Yoga

Menstrual/Luteal Phase Schedule

Monday: Gentle Yoga or Stretching (30 min)
Tuesday: Walking or Light Cardio (30-45 min)
Wednesday: Pilates or Light Strength (30 min)
Thursday: Restorative Yoga (45 min)
Friday: Swimming or Water Aerobics (30 min)
Weekend: Rest or Gentle Movement as Desired

Exercise Tips for Every Phase

🧘‍♀️ Listen to Your Body

Your cycle is a guide, not a strict rule. Some months you might feel stronger during your period or more tired during ovulation. Always honor what your body is telling you.

💧 Stay Hydrated

Hormonal changes affect fluid retention and body temperature. Increase water intake, especially during the luteal phase when body temperature is naturally higher.

🍎 Fuel Properly

Match your nutrition to your activity level. You may need more carbs during high-intensity phases and more protein for recovery during lower-energy times.

😴 Prioritize Recovery

Sleep needs may increase during certain phases. Allow for extra rest, especially during menstruation and the late luteal phase.

📊 Track Progress

Keep a fitness journal noting how you feel during different phases. This helps you identify patterns and optimize your routine over time.

🎯 Set Phase Goals

Instead of comparing week to week, compare similar phases. Your follicular phase performance to your next follicular phase is a better measure.

Ready to Sync Your Fitness?

Start tracking your cycle and notice how your energy changes. Your body has wisdom - learn to work with it!

Learn About Your Cycle Nutrition Guide