Cycle Syncing with Exercise
Cycle Syncing: How to Plan Your Workouts Throughout the Month
Have you ever wondered why that run or high-intensity interval training workout sounds energizing at certain times of the month and not so appealing during others? We feel your pain. People with periods experience different hormonal fluctuations throughout the month that can make each week feel very different from the next. The good news? A method known as cycle syncing allows you to use the menstrual cycle to your advantage and may result in better workouts, energy, and overall productivity (4).
What is cycle syncing?
Over the past several years, “cycle syncing” has taken off to optimize productivity and take advantage of specific characteristics of a woman’s cycle. Put simply; cycle syncing is a method of aligning the foods consumed, type of workouts, and the style of work with the different phases of the menstrual cycle. Interestingly, each of the four menstrual cycle stages has a different and significant impact on mood and energy. Before we get into our cycle syncing recommendations - it’s essential to know what's happening in the body during each menstrual cycle phase. We’re advising on how to use each phase to your advantage through exercise.
Menstrual cycle phases
Follicular [🤓]
The follicular phase typically occurs around days 6-11 of the cycle, right after menstruation. During this phase, the body is preparing for ovulation by increasing estrogen and follicle-stimulating hormone (FSH) levels, which causes egg-containing follicles to develop. Energy is typically elevated during this phase, and concentration/productivity is high. (1)
Ovulatory [🤩]
The ovulatory phase begins, on average, between days 12-14 of the cycle and is characterized by a sharp increase in estrogen and luteinizing hormone (LH), which prompts a follicle to burst and release an egg during ovulation. The estrogen surge continues the follicular phase's positive effects and is typically the most energized and confident during this phase. Some women may even see an improvement in their skin during this phase and notice a subtle “glow.” Yes, please! Energy is typically very high during the ovulatory phase - when many women notice that they feel the most outgoing and ready to take on many social events and tasks. This would be an excellent time to meet up with friends, get outdoors, or cross off those pesky to-do list items. (3)
Luteal [😬]
The luteal phase follows ovulation and is marked by a surge of progesterone to thicken the uterine lining. As progesterone increases, energy may decrease. Some women may also note some not-so-fun feelings during this phase, including mood swings, breast tenderness, irritability, and cravings. (4) IYKYK…
Menstrual [😴]
If you are not pregnant, estrogen and progesterone will drop following the luteal phase to prompt the shedding of the uterine lining. Energy is likely at its lowest during this phase, and many women note that they are less interested in attending social events or completing tedious tasks. Our favorite time to relax and get cozy, start a new tv show, or open up that book you’ve been trying to finish. (1, 2)
How to cycle sync your workouts
If you have ever attempted to do a High-Intensity Interval Training (HIIT) workout during your period and have noticed that you just don’t want to finish the workout or that your motivation is at an all-time low, this is your body’s way of telling you that this workout may not be best right now. One of the main goals of cycle syncing is to use the body’s natural hormonal shifts to your advantage by matching current energy levels to workouts.
The most important thing to note about exercise and the menstrual cycle is to match the type of workout to the phase you are in. Doing so has the potential to increase well-being during the phases that typically bring the lowest energy (luteal and menstrual phases) and support athletic performance during the highest-energy phases (follicular and ovulatory).
Menstrual cycle workout plan
Our favorite exercises to do during each phase of the cycle
Cycle phase
Best workouts during this time
Follicular
Cardio workouts: dance, running, spin class 💃
Ovulatory
Cardio and HIIT workouts, circuit training, boot camp style workouts 👟
Luteal
Pilates, yoga, barre, strength training 🧘🏽♀️
Menstrual
Walking, stretching, restorative yoga 🚶🏼♀️
Cycle syncing your workouts focuses on working with the body's natural energy levels rather than pushing the body past its limits during a “low energy” cycle phase. When it comes to the menstrual cycle and exercise, the most important rule of thumb is to listen to the body and engage in the type of exercise that sounds and feels best that day. We’re giving the saying, “Listen to your body,” a whole new meaning.
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