Cycle Syncing Your Workouts: Train Smarter, Not Harder
Train With Your Cycle
Feel Stronger
In this Newsletter:
➡️ Why Syncing Workouts with Your Cycle Makes Sense
➡️ How to Train in Each Cycle Phase (and Why)
➡️ Workout Ideas for Best Results
Ever notice that some weeks you crush your workouts — while others, just getting through a yoga class feels like a marathon?
That’s not in your head. It’s your hormones.
Over the past few weeks, we’ve been exploring how to sync your lifestyle with your cycle. Two weeks ago, I shared Cycle Syncing 101, where we covered the basics of how your hormones shift throughout the month and why that matters (👉 Missed it? Catch up here.)
Last week, we dug into Cycle Syncing Nutrition, and how the right foods at the right time can support energy, balance, and overall well-being. (👉 Missed it? Catch up here.)
Today, we’re wrapping up the series with a deep dive into exercise — how to move in sync with your hormones so you can get more from your workouts, recover faster, and avoid burnout.
👉 A Note For Men: Even if you don’t have a menstrual cycle, this newsletter is still for you. If you have a sister, daughter, partner, wife, colleague, or friend who does — this knowledge can help you understand them better, show more empathy, and support them in ways that matter.
🔄 Why Exercise Matters for Cycle Syncing
Your hormones don’t just influence how you feel — they also affect how you move, perform, and recover. By syncing your workouts to each phase of your cycle, you can:
✅ Maximize strength and endurance when energy is naturally higher
✅ Prevent burnout and overtraining when hormones dip
✅ Lower risk of injury (especially around ovulation when joints may be looser)
✅ Support hormone balance and reduce PMS symptoms
Think of it as training smarter, not harder — giving your body the type of movement it’s primed to handle at each stage of the month.
👉 Important Note: Every cycle is unique — some women have 26-day cycles, others 35. The day ranges I mention below are based on the “average” 28-day cycle, but don’t worry if yours looks a little different. What matters most is understanding the phases, not the exact day numbers.
🌸 Menstrual Phase (Winter)
🗓️ ~Days 1–5
What’s happening: Estrogen and progesterone are at their lowest. Energy dips, cramps and fatigue are common, and your body needs extra rest and recovery.
Exercise focus: Gentle, restorative movement. Think circulation and mobility, not intensity.
Suggestions:
Yoga or Pilates (especially yin/restorative styles)
Stretching and mobility work
Walking outdoors for fresh air
Light mat workouts
Extra naps if needed
📌 Why it matters: Pushing through intense workouts here can increase inflammation and stress. Restorative movement helps reduce cramps, support circulation, and ease fatigue — giving your body the chance to recharge.
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🌱 Follicular Phase (Spring)
🗓️ ~Days 6–14
What’s happening: Estrogen rises, energy increases, and recovery improves. Your body is primed to use carbohydrates more efficiently, making it easier to build endurance and strength.
Exercise focus: Ramp up intensity. This is the best time for strength gains and trying new things.
Suggestions:
HIIT workouts
Running, spinning, or swimming
Strength training (progressive overload)
Kickboxing, dance, or high-energy group classes
📌 Why it matters: Cortisol response is lower in this phase, so your body handles stress better. Training hard here builds strength and endurance more effectively without overtaxing your system.
☀️ Ovulatory Phase (Summer)
🗓️ ~Days 14–16
What’s happening: Estrogen peaks, testosterone rises, and you often feel stronger, more social, and more confident. Workouts may feel easier and motivation is high.
Exercise focus: Go for your personal bests, but be mindful of injury risk from joint laxity.
Suggestions:
Heavy strength training
Sprints or interval runs
Boxing, CrossFit, or bootcamps
Group classes for a social boost
📌 Why it matters: The hormone surge gives you peak power and stamina, but high estrogen can increase joint laxity — making warm-ups, mobility, and good form extra important to reduce injury risk.
🍂 Luteal Phase (Autumn)
🗓️ ~Days 17–28
What’s happening: Progesterone dominates, body temperature rises, and blood sugar is less stable. Energy tends to drop, especially in the second half of this phase, and workouts may feel harder. PMS symptoms may start showing up.
Exercise focus: Focus on maintenance, lower intensity, and more recovery.
Suggestions:
Strength training with lighter weights
Yoga or Pilates
Low-intensity cardio (walking, cycling, swimming)
Stretching, foam rolling, mobility
Extra rest days if needed
📌 Why it matters: Shifting to gentler exercise helps keep cortisol down, reduces PMS symptoms, and prevents burnout. Lowering intensity won’t undo your progress — instead, it supports hormone balance and consistency long term.
🏋️♀️ Quick Workout Map
Menstrual: Restorative → yoga, Pilates, walking, stretching
Follicular: High energy → HIIT, strength training, cardio, trying new activities
Ovulatory: Peak power → heavy lifting, sprints, group workouts, boxing
Luteal: Maintenance → yoga, Pilates, low-intensity cardio, mindful strength
Key Takeaways
👉 Your hormones impact how you perform, recover, and feel during workouts.
👉 Cycle syncing doesn’t mean doing less overall — it means working with your body’s rhythm.
👉 By adjusting intensity phase by phase, you can:
Reduce risk of injury
Support hormone balance
Stay consistent without burning out
🧠 Train Smarter, Not Harder
Cycle syncing isn’t about restriction — it’s about working smarter with your body’s natural rhythm.
Even small adjustments (like swapping HIIT for yoga before your period) can reduce fatigue, balance hormones, and help you stay consistent long term.
Your hormones aren’t a barrier — they’re your built-in training guide.
Warmly,
Viktorija 💛