Cycle syncing workouts: Exercise according to your menstrual cycle

A photo of a woman doing a cycle syncing workout.
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Created with Natasha Lowe Osho, MD, Obstetrician-Gynecologist, USA

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In a nutshell
  • Match your workouts to your menstrual cycle: gentle during your period, intense mid-cycle, and moderate before your next period.
  • The four phases (menstrual, follicular, ovulation, luteal) have varying hormone levels that affect energy and strength.

One day, you smash your personal best without even trying, and a week later, you barely have the energy to tie the laces of your running shoes. Did you know your menstrual cycle could be to blame for your changing energy levels throughout the month? 

In recent years, there has been a growing awareness of the menstrual cycle and how associated reproductive hormones can impact your life. Women have been encouraged to track their cycles and pay attention to any shifts in energy levels and mood as they progress through each cycle. 

Some women consider their cycle when planning their work schedule, ensuring they aren’t taking on tight deadlines when they’ll likely be battling low energy and fatigue. Some women plan public speaking events around ovulation when they expect to have a natural confidence boost. 

Cycle syncing workouts can help you optimize your workouts. The hormonal changes in your cycle cause fluctuations in your energy, strength, and even how long it takes you to recover after a workout. Instead of trying (and failing) to push through fatigue or doing a gentle workout when you have the energy for more, a menstrual cycle workout plan considers your natural energy boosts and lulls throughout your cycle.

Work with your body, not against it

Femia helps millions of women align their routines with their cycles

Try Femia now

Understanding cycle syncing and exercise

Before we get into the details of cycle syncing, we must learn about the menstrual cycle’s different phases. The menstrual cycle has four distinct phases:

  • Menstrual phase. As the name suggests, this phase covers the time you’re on your period. This is the first phase in your cycle and lasts as long as your period; the length varies between women but generally lasts around five to seven days.
  • Follicular phase. As your body prepares an egg for release, you’ll enjoy the benefits of rising estrogen, including increased energy levels. The follicular phase begins when your period ends and lasts until the ovulation phase, usually around a week.
  • Ovulation phase. This phase sees a surge in luteinizing hormone and increased estrogen levels around two weeks before menstruation.
  • Luteal phase. The final phase of your cycle begins after ovulation and continues until you get your period. Lower estrogen levels and increased progesterone can leave you with low energy and fatigue. 

Tracking your cycle allows you to identify where you are in your cycle so you can choose workouts suited to your energy levels in each phase. 

The science is still out on the usefulness of cycle syncing exercise, with little solid scientific evidence to back up the practice. However, many female athletes swear by it. The internationally renowned US Women’s National Football Team tracks the cycles of their players and tailors training accordingly, allowing them to get the best out of their players.

What are the benefits of cycle syncing workouts?

With so many people raving about their success syncing period phases and working out, you figure there must be something to it. The main benefit of cycle syncing is that it should improve workout results. 

If you push yourself during the time of your cycle when your body is best able to cope with high intensity, you will likely get better results than if you’re trying to push through fatigue and sluggishness. 

Cycle sync workouts can help anyone who menstruates, though they’ll work best for those who feel their menstrual cycle greatly impacts their energy levels and fitness throughout the month. Many women, including professional female athletes, claim syncing their workouts to their menstrual cycles has substantially improved their fitness levels. 

If you time your exercise with energy boosts, you will likely enjoy improved performance. Timing gentler exercise for the low-energy phases of your cycle means you’re more likely to enjoy your workouts in the trickier parts of your cycle. 

👉Find out more: Cycle syncing diet: What to eat during each phase of your menstrual cycle

Workout plans for each phase of the menstrual cycle

Menstrual phase (Days 1-5):

Your cycle begins on day one of your period. The first phase is your menstrual phase, or period, which starts on day one and lasts until the end of your period (perhaps around day five, though this can var from woman to woman and cycle to cycle). During this phase, estrogen and progesterone levels are low, which can lead to a noticeable dip in energy. 

Low-intensity workouts are great for this phase, when you may struggle to force yourself out for a 6 a.m. high-intensity boot camp. Gentle workouts such as yoga, walking, and stretching are good workouts that won’t feel too taxing during your period. Listen to what your body tells you, and rest whenever necessary. It’s okay to skip a day when your body tells you to rest.

Follicular phase (Days 6-14):

The follicular phase technically begins on the first day of your period and lasts until ovulation. Once your period is done, you will likely notice an increase in energy, which can be put to good use during workouts. 

The increasing estrogen levels of the follicular phase can boost your energy levels and happiness. You may feel at your best during this phase of your menstrual cycle. This is an excellent time for higher-intensity workouts. You can push yourself to your limits in your follicular phase workouts and will find your body recovers faster after intense workouts. 

Schedule challenging cardio workouts, increase your strength training, and include some HIIT (High-Intensity Interval Training) in your follicular stage to maximize your workouts.

Ovulation phase (Days 15-17):

The ovulation phase can last up to three days and usually occurs around the middle of your cycle. It will likely come as no surprise to you that women report feeling stronger and more energetic during their ovulation phase. Increased estrogen levels and a surge in Luteinizing Hormone (LH) during this phase boost energy and strength, so it’s the perfect time to push yourself during workouts. 

Include more challenging exercises in your ovulation workout, such as weightlifting and sprinting, to get the most out of your improved strength during this cycle phase. Don’t be afraid to push yourself out of your comfort zone.

Luteal phase (Days 18-28):

After ovulation, you enter the luteal phase of your cycle. A 2021 review published in The International Journal of Environmental Research & Public Health found that female athletes reported decreased performance during the luteal phase. 

During this phase, when the strength and power of the ovulation phase has petered out, you should opt for moderate-intensity workouts. While you may not feel at your most powerful, there’s no need to opt for a gentle luteal phase workout. Swimming, pilates, and moderate weight training are all excellent activities for luteal phase exercise. 

A 2019 study published in Complementary Therapies in Medicine found that exercising before a period can reduce pre-menstrual symptoms. Gentle exercises such as yoga, pilates, and walking are good workouts to do during your period.

👉Find out more: Does ovulation make you horny? Understanding the link between ovulation and libido

Menstrual cycle exercise chart

MenstrualFollicular OvulationLuteal
• Yoga
• Walking
• Stretching
• Pilates
• Light cardio		• Cardio
• HIIT training
• Weight training
• Running
• Circuit training		• Sprinting
• Interval training
• Circuit training
• Cardio classes 		• Pilates
• Swimming
• Weight training
• Yoga
• Walking

Additional tips for cycle syncing workouts

To start cycle syncing, the first thing you need to do is familiarize yourself with your cycles. You’re probably already aware of how you feel leading up to and during your period, but may not have paid much attention to how you feel the rest of your cycle. 

Start tracking your cycle. You can use the Femia app to track your cycle and plan your workouts accordingly. Remember, it’s not an exact science; the length of your cycle may vary from month to month, so it’s also important to pay attention to how you’re feeling.

Work with your body, not against it

Femia helps millions of women align their routines with their cycles

Try Femia now

Questions from the Femia community

  • Can I do strength training during the menstrual phase?

    Yes, if you hate the idea of missing a weight training session, you can continue to lift during your period. However, you should switch it up by focusing on light weights and lower-intensity workouts during your period. Many women report lower energy levels and higher levels of discomfort during their period, so it’s worth taking it easy. Save the big weights for your ovulation workout.

  • How can I track my menstrual cycle to align my workouts?

    To sync your workouts with your cycle, you must first understand your cycle. Luckily, tracking your cycle is easier than ever, thanks to tracker apps and wearable devices. You can use Femia to track where you are in your cycle so you can adjust your exercise routine accordingly.

  • Is it okay to skip workouts if I feel too tired during certain phases?

    Yes, of course. It’s important to listen to your body and rest when necessary. You could also try adapting your workout when you feel tired. For example, a 5km brisk walk with a friend may feel more manageable than an hour at the gym some days.

The bottom line

The science to back up cycle syncing is limited, but that doesn’t mean it doesn’t work. As you know, science into women’s health is limited, and many vital areas remain unexplored. You probably know how much your menstrual cycle impacts your mood and energy levels, so you may see it as common sense that this information can be used to optimize your workouts. 

In any case, there’s nothing to lose from cycle syncing workouts. Give it a try, and if it doesn’t work for you, switch back to your original workout plan. If you love exercise data and always check your watch stats after working out, cycle syncing adds another layer of data to consider when planning your workouts. 

Draw up a monthly plan for your exercise regime, and be sure to include a mix of activities suited to each phase of your cycle. If the way you feel doesn’t match where you should be in your cycle, listen to your body and switch up your plan. Think of your exercise plan as a rough guide rather than a concrete list of musts. 

Though you can create your own cycle-synced workout plan, you may enjoy consulting a fitness professional with experience in this area. They’ll be able to help you draw up a fitness plan tailored to your cycle and packed with exercises you enjoy.

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