Cycle syncing your workouts involves adjusting your exercise routine to align with the different phases of your menstrual cycle, which is typically divided into four distinct phases: menstrual, follicular, ovulatory, and luteal. Each phase brings about unique hormonal fluctuations that can significantly impact your body’s energy levels, strength, and ability to recover. Understanding how these shifts affect your physical performance can help you tailor your workouts to maximize efficiency, avoid burnout, and enhance your overall well-being. Whether you’re looking to improve your training results or honour your body’s natural rhythms, cycle syncing is an empowering approach to fitness that encourages listening to your body and optimizing your routine for each phase. In this blog post, we’ll dive into the science behind cycle syncing and explore how you can customize your workouts to work with your body, not against it.
Phases of your menstrual cycle:
Menstruation Phase aka when you get your period (Days 1-5):
During menstruation, estrogen and progesterone are at their lowest levels. The shedding of the uterine lining marks this phase. Many people feel lower energy levels and may experience cramps, fatigue, and discomfort. It’s typically a good time for lighter workouts or rest.
Follicular Phase (roughly Days 6-14):
After menstruation, estrogen rises, reaching its peak just before ovulation. Progesterone remains low. Increased energy and stamina as the body becomes more resilient to stress and fatigue. Strength and endurance may improve during this phase.
Ovulatory Phase (roughly Days 15-17)
Progesterone remains low, but Estrogen peaks, and there’s a spike in luteinizing hormone, which triggers ovulation. This is the phase where you will likely feel the most energized and notice a slight increase in your basal body temperature. Endorphins are high, and your muscles can recover more quickly.
Luteal Phase (roughly Days 18-28)
After ovulation, progesterone rises, preparing the body for a potential pregnancy. Estrogen dips and then rises slightly toward the end of the phase. Energy levels can fluctuate, and some women may experience premenstrual symptoms (PMS) like bloating, fatigue, mood swings, and cramps. The body tends to feel heavier and more prone to injury or fatigue.
Cycle syncing workout examples:
Menstruation
Light workouts like walking, stretching, and mobility
Follicular
Moderate-to-high-intensity workouts like running, dance cardio, or weight lifting
Ovulatory
High-energy or strenuous workouts like running, dance cardio, or weight-lifting
Luteal
Somewhat gentler exercise like Pilates, yoga, walking, or steady-state cardio
The Science:
Cycle syncing your workouts isn’t about magically balancing your hormones, as some social media posts might suggest. Instead, it’s about aligning your exercise routine with the natural fluctuations of your hormones throughout each phase of your menstrual cycle. This approach aims to optimize the workouts that may feel best for your body at any given time. It's also important to note that most studies on how the menstrual cycle affects fitness are based on the assumption of a standard 28-day cycle, which doesn’t reflect the reality for many women.
Personal Opinion:
While cycle syncing can be helpful for some, the key is truly listening to your body. If you feel like doing yoga, even in your follicular phase when you might typically opt for something more intense like HIIT, honour that instinct. Your body knows best—embrace what it craves.
Want to learn more about your hormones and cycle? Book a free discovery call with me to learn how I can help you with protocols or functional medicine testing!
