Does Your Cycle Impact Training?

Why Your Cycle Matters for Fitness

Hormones fluctuate throughout the month, impacting everything from mood and energy to muscle recovery. Ignoring these changes can lead to frustration, burnout, and stalled progress. These phases and recommendations are based on a typical 28-day cycle — your experience may vary slightly, and that’s totally normal.

By aligning your training with your cycle, you can:

✅ Maximize energy and performance

✅ Reduce PMS symptoms

✅ Feel more consistent and confident

Understanding the Phases

Menstrual Phase (Days 1–7)

• What’s happening: Low estrogen and progesterone → fatigue and cramps are common.
• Best workouts: Gentle movement — yoga, stretching, walking, or light mobility work.
• Tips: Listen to your body, hydrate, and prioritize rest if you’re low-energy.

Follicular Phase (Days 7–14)

• What’s happening: Estrogen and testosterone rise → energy and strength increase.
• Best workouts: Strength training, endurance workouts, and HIIT.
• Tips: Push heavier lifts and more challenging sessions here — your body can handle it!

Ovulatory Phase (Days 14–16)

• What’s happening: Hormones peak → power, speed, and coordination are at their best.
• Best workouts: HIIT, sprints, spin classes, or your heaviest lifting days.
• Tips: Use this short window to hit personal records or high-intensity sessions.

Luteal Phase (Days 16–28)

• What’s happening: Hormones drop → energy and endurance may decrease.
• Best workouts: Moderate cardio and strength training with added recovery.
• Tips: Expect PMS-related fatigue, bloating, or cravings. Stay consistent, but be kind to yourself with lighter loads or more rest if needed.

Nutrition Tips During Your Cycle

• Stay hydrated: 128 oz. per day helps with bloating and cramps.
• Add iron-rich foods: Leafy greens, red meat, lentils, and broccoli help offset potential iron dips.
• Eat more Omega-3s & Vitamin D: Salmon, eggs, chia seeds, or fortified foods help with inflammation.
• Plan for cravings: If you’re hungrier in the luteal phase, increase healthy carbs slightly and stock up on nutrient-dense snacks.

The Benefits of Cycle Syncing

✅ Optimized training: Better results by working with your hormones.

✅ More energy & consistency: Fewer “off days” when you listen to your body.

✅ Reduced PMS symptoms: Exercise can ease cramps, bloating, and mood swings.

✅ Improved body awareness: You’ll better understand your unique cycle and needs.

The Bottom Line

Your body isn’t the same every day — and that’s normal! Also, remember that every woman's cycle is unique and thus you should always listen to YOUR body above all else. By paying attention to your cycle and adjusting your workouts accordingly, you’ll feel stronger, more in tune with your body, and less frustrated by energy swings.

✨ Next Step: Start tracking your cycle and notice how your energy changes throughout the month. Then, use those insights to adjust your workouts — and watch your results skyrocket.