Most of us are told to “listen to our body” when it comes to exercise. However, what if your body’s rhythm is already giving you a blueprint? That rhythm is your menstrual cycle. The concept of cycle syncing involves aligning workouts with the natural hormonal fluctuations that occur over a 28-day cycle to optimise energy, recovery, and performance.
Why hormones matter?
Throughout the month, two key hormones, Estrogen and Progesterone, fluctuate in a cyclical pattern. These changes not only affect the mood but also influence metabolism, strength, endurance, and even your risk of injury. Research shows that estrogen supports muscle recovery and fat metabolism (Sung et al., 2014; Oosthuyse & Bosch, 2010), while high progesterone levels can cause you to feel warmer and sometimes more fatigued.
So, instead of fighting your biology, cycle syncing works with it.
Phase-by-phase breakdown (based on a 28-day cycle)
Menstrual phase (Day 1–5)
What is happening: Estrogen and progesterone drop sharply, triggering menstruation. That hormonal dip can cause cramping, lower iron levels, and reduced energy.
How you might feel: Fatigue, lower motivation, possible back pain, or mood swings. Some women feel relief once bleeding begins.
Best workouts:
- Gentle yoga or mobility flows to ease cramps and stiffness.
- Walking or light cycling for blood flow and mood.
- Bodyweight or very light strength training, if you are up for it.
Recovery & nutrition tip: Prioritise iron-rich foods (such as spinach, beans, and red meat) and hydration, as blood loss can lower iron and fluid levels. Listen to your body; skipping a heavy workout now will not set you back in the long term.
Follicular phase (Day 6–13)
What is happening: Estrogen rises steadily, follicle-stimulating hormone (FSH) matures an egg, and your brain releases more dopamine and serotonin (the “feel-good” chemicals).
How you might feel: Clear-headed, motivated, social, full of energy. This is often the easiest time to push harder in training.
Best workouts:
- Strength training: your body’s response to lifting weights is strongest here.
- HIIT or circuit workouts: you can recover quicker between sets.
- Skill-based sports or trying new classes, coordination and learning are sharper.
Recovery & nutrition tip: Since metabolism is slightly lower here, some women may notice a reduced appetite. Focus on protein and complex carbs to fuel muscle growth. This is also a good time to set personal records.
Ovulatory phase (Day 14–16)
What is happening: Estrogen peaks, luteinizing hormone (LH) spikes, and ovulation occur. A slight rise in testosterone supports strength and libido.
How you might feel: Energised, confident, at your physical peak. Many women describe this as the “superwoman” phase.
Best workouts:
- Heavy lifting or PR attempts in squats, deadlifts, or bench press.
- Explosive movements: sprints, jump training, or boxing.
- Team or competitive sports: social drive and reaction times are heightened.
Caution: Joint laxity may increase (ligaments are slightly looser under high estrogen levels), which raises the risk of injury, especially in the knees. Pay extra attention to warm-ups and technique.
Recovery & nutrition tip: Since recovery is still strong, lean into post-workout protein (20–30g) and hydration to maximise gains.
Luteal phase (Day 17–28)
What is happening: Progesterone dominates. Body temperature rises about 0.5°C, and metabolism increases slightly, which can make you hungrier. In the late luteal phase, PMS symptoms, such as bloating, fatigue, and irritability, can appear.
How you might feel: Early luteal = steady energy, suitable for training. Late luteal = sluggish, heavy, and less motivated.
Best workouts:
- Early luteal: Moderate to heavy strength training and steady cardio still feel good.
- Late luteal: Switch to lower-intensity workouts, walking, yoga, Pilates, swimming, light cycling. Mind-body exercise can ease PMS.
Recovery & nutrition tip: Since progesterone can cause fluid retention, it is essential to stay hydrated. Focus on magnesium (found in nuts, seeds, and dark chocolate) and B vitamins to help reduce PMS symptoms. Allow more sleep and recovery time.
What if your cycle is not 28 days?
Not every woman follows a textbook 28-day pattern. Cycles can be shorter, longer, or irregular due to stress, conditions like PCOS, or perimenopause. In such cases, track your own symptoms (energy, sleep, mood) instead of relying on the calendar, and adjust your workouts based on how you actually feel.
Does cycle syncing really work?
The science is still emerging. Some studies (Wikström-Frisén et al., 2015) suggest that better strength gains can be achieved when resistance training is concentrated in the follicular phase. Others find only modest differences. What is clear is that many women feel changes in performance and recovery across the month, and cycle syncing provides a structured way to honour that.
Women often show stronger performance in jumping and speed-based activities after ovulation, while capacity is lowest before and during menstruation (García-Pinillos et al., 2021; Julian et al., 2017).
Elite athletes also self-report dips in performance during menstruation and noticeable improvements in the follicular phase, when estrogen levels are increasing (Isenmann et al., 2024; Elorduy-Terrado et al., 2025).
It is not just strength or endurance, even resting heart rate and cardiovascular markers shift across the cycle, showing how hormones influence overall physiology (Carmichael et al., 2021).
On the positive side, regular physical activity has been shown to alleviate PMS symptoms, including physical (cramps, bloating), psychological (irritability, low mood), and menstrual cycle issues such as dysmenorrhea or oligomenorrhea (Carmichael et al., 2021; Elorduy-Terrado et al., 2025).
Think of it less as a rigid rulebook and more as a framework to personalise training. The real goal is consistency. Understanding your body’s rhythm helps you stay consistent without burning out.
Key takeaways
- Menstrual: Restorative movement
- Follicular: Go hard, lift heavy, learn new skills
- Ovulation: Peak performance, but protect joints
- Luteal: Scale down intensity, focus on steady and mindful training
Your menstrual cycle is not a limitation; it is a roadmap. By syncing your workouts to your hormones, you can train smarter, not just harder.
FAQs on Cycle Syncing & Exercise
- Can I still work out if I have painful periods?
Yes, but adjust intensity. Light movement, such as walking, yoga, or stretching, can actually relieve cramps by improving blood flow and releasing endorphins. If pain is severe, rest is okay; missing a workout will not derail progress. - Does cycle syncing work if I am on birth control?
Hormonal contraceptives (like the pill or hormonal IUD) often flatten natural hormone fluctuations. That means you may not experience the same energy swings across the month. In this case, train based on how you feel day-to-day rather than cycle phases. - What if my cycle is irregular?
Instead of following a calendar, track your symptoms, including energy, mood, cravings, and sleep quality. Let those cues guide your workouts. Apps that log period data can help spot patterns over time. - Will I lose progress if I go lighter during my period?
Not at all. Progress comes from consistency over months, not from one intense week. Scaling down during menstruation can often help you recover stronger in the follicular phase. - Do I need to change my diet with each phase?
Minor tweaks can help. For example:
- Menstrual: focus on iron-rich foods to replenish stores.
- Follicular: lean protein and complex carbs to fuel muscle growth.
- Luteal: magnesium-rich foods to ease PMS, plus extra hydration.
However, the basics- balanced diet, sufficient protein, fruits, and veggies remain the foundation.
