Do you ever feel like your energy levels and workout performance change throughout the month? Well, you’re not imagining it! Our female bodies are pretty incredible, they go through different phases every month, and these phases can affect everything in our lives even how we feel during exercise!

Research shows that our bodies as women are super-efficient at certain types of exercise depending on where we are in our menstrual cycle.

For example, after ovulation (around the middle of your cycle), you might find that you’re better at jumping and moving quickly. But you might feel a bit more tired and less energetic towards the end of the luteal phase.

Research also shows that female athletes have noticed this too, they often report feeling a bit off during their period but notice a boost in their performance after. But here’s the good news: staying active can actually help ease the energy shift symptoms that come with our periods, like cramps and mood swings.

Cycle Syncing Workouts

This is where cycle syncing your physical activity comes into play. Cycle syncing revolves around aligning your lifestyle habits with the phases of your cycle. This could include nutrition, productivity, and exercise and can enhance overall well-being and help with hormone balance. In the case of exercise, it means syncing your fitness routine with the different phases of your menstrual cycle.

The concept of cycle syncing takes into consideration the hormonal fluctuations women go through each month and how different hormone levels affect their athletic performance.

Choosing the right workout type depending on the phase of the menstrual cycle you are in will help keep your cortisol, insulin, and progesterone levels balanced. this will ensure you get the best results and achieve your fitness goals as it helps build more muscle, boost your metabolism, and increase fat burning.

So, what does all this mean for your workouts?!

Well, it means that instead of pushing yourself to the max every day of the month, you might want to listen to your body and adjust your exercise routine based on where you are in your cycle.

For example, during the first half of your cycle (from the start of your period until ovulation), you might feel more energetic and strong, so it could be a great time to focus on high-intensity workouts or strength training.

On the other hand, during the second half of your cycle (after the ovulatory phase ), you might feel more tired and sluggish, so you might want to opt for gentler exercises like yoga or walking.

The key is to tune in to your body and give it what it needs. Remember, it’s all about working with your body, not against it!

The 4 Phases Of Menstrual Cycle

Before we start talking about how you can plan your workouts around your unique hormonal cycle, we need to understand the four different phases of the menstrual cycle

Remember when you thought a period lasted only a week? Surprise – there’s more to it than that! There are four distinct phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase. Each phase affects us differently. And it’s not just about bleeding; it’s a whole cycle.

1. Winter (MENSTRUAL PHASE)

During the menstrual phase hormones and energy are at their lowest levels. Estrogen levels rise slightly, and progesterone levels decrease. You might experience fatigue, menstrual cramps, and low energy.

2. Spring (FOLLICULAR PHASE)

During the follicular phase, which is the period between bleeding and ovulation, hormones start to increase, and energy begins to rise. Estrogen and progesterone levels rise and cortisol levels decline. You might feel strong, social, and energetic.

3. Summer (OVULATORY PHASE)

During this phase, testosterone and estrogen levels peak and you experience the highest levels of energy. You might feel confident, and the most energetic.

4. Autumn (LUTEAL PHASE)

Progesterone levels increase during the luteal phase, reaching its peak about a week after ovulation. In the case of no pregnancy, progesterone levels begin to decline gradually. These fluctuations can contribute to PMS symptoms like low mood, intense fatigue, anxiety, and trouble sleeping.

Tracking you cycle

ILIK encourages every woman to get her cycle tracking game on. Whether naturally using a calendar or notebook or using tracking apps like Flo. To know which phase you’re in, you need to begin tracking your menstrual cycle. Start by marking the first day of your period as day one, and then note the start and end dates of each subsequent period.

It’s important to remember that each woman’s menstrual cycle is different, and your Cycle length may not be 28 days. Monitor symptoms like body temperature, mood swings, and irritability, and track your cycle consistently for 3 months to identify the length of your cycle.

Start by dividing your monthly workout plan into 4 weeks:

week 1 starts with the first day of your period. Your monthly reminder that your body is starting a new cycle.
week 2 is the week after your period.
Week 3 is the middle of your cycle, that’s when you are ovulating.
Week 4 is the end of your cycle. When you start to feel the energy shifts and mood swings.

Please Note: This framework is intended to provide general guidance for achieving balanced and healthy well-being for women. However, it’s important to understand that everyone’s body is unique, and what works for one person may not work for another.

We recommend conducting your own research and observing your cycle patterns if you use any tracking tools. Ultimately, it’s essential to personalize your approach based on your individual menstrual rhythm and specific needs.

Does cycle syncing work if you’re in hormonal birth control?

Hormonal birth control such as the pill alters the natural menstrual cycle to stop the ovulation process. As a result, the hormonal fluctuations that cycle syncing aims to address may not occur in the same way. That’s why cycle syncing doesn’t really apply if you’re on birth control, as the effectiveness of aligning activities with specific menstrual phases is limited.

Cycle Syncing Workouts Guide

Now, let’s dive into some specific exercises for each phase of your cycle. Keep in mind that flexibility is key here. Feel free to mix and match based on how you’re feeling each day.

Week 1 – Menstrual Phase | Period (Winter)

During the initial days of your menstrual cycle, known as the “winter phase” your body yearns for gentle movement and relaxation. This is not the time for intense workouts, but rather the perfect opportunity to slow down and enjoy your rest days, and your monthly reminder to practice the art of doing nothing!

Just rest until you feel like yourself again, take the time you need, and when you’re ready to participate in activities choose easy and slow activities that help you to relieve cramps, increase blood flow, and release tension:

Slow-paced Yin Yoga – Child pose
Meditative Walks
Gentle stretching
Pilates

Week 2 – Follicular Phase (Spring)

As you transition into the “spring phase” or early follicular phase, typically occurring between days 6-14 of your cycle, your energy levels begin to rise. Pick moderate-intensity exercises that can be beneficial during this time to align with your increasing energy levels.

This will help you feel satisfied physically as they push you to your edge gently. They also feed into our ever-growing need to be moving, sweating, and meeting challenges like:

Hiking
Moderate weight lifting
Yang Yoga
Cycling
Jogging
Pilates

Week 3 – Ovulation Phase (Summer)

As you progress into the “summer phase” also known as late follicular or ovulation phase (approximately days 15-20 of your cycle), your energy peaks due to higher estrogen levels. Take advantage of this by engaging in high-intensity workouts. During this time you can push yourself harder and tolerate faster paces or heavier weights.

High-Intensity Interval Training (HIIT workouts)
Heavy Weight lifting
Swimming
Running

Week 4 – Luteal Phase (Autumn)

Upon entering the “Inner Autumn ” or as scientifically called the luteal phase (approximately days 20-27 of your cycle), it’s a good time to slow down the intensity and focus on low-intensity exercises. This phase is often associated with premenstrual syndrome (PMS) symptoms that include energy and emotional shifts.

Listen to your body and participate in activities that support your mental well-being while respecting your body’s need for rest and recovery. Go for slow and warm activities like:

Hot yoga; relaxes your body to ease the cramps and reduce symptoms.
Stretching and breathing techniques
Resistance band workouts
Pilates sessions
Dancing

Final Thoughts

If cycle syncing workouts is a new concept to you, don’t feel overwhelmed with all this information. Start by making small shifts and see how it goes. Just ease into it and take it slow. After several months you will notice that the little changes you made to your daily activities helped you adapt your life to the different phases of your cycle.

Remember, this plan is just a guideline. Listen to your body’s needs and adjust your workout routine accordingly. Everyone’s cycle is unique, so find what works best for you! By syncing your workouts with your cycle, you can harness the power of your hormonal shifts to optimize your exercise performance and cultivate a deeper connection with your body.

This is your invitation today to start mindful movement, listen, and tune in to your body’s changing needs. Trust me, your body and mind will thank you for it.

Enjoy!

References:

The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis

Influence of a physical fitness course on menstrual cycle characteristics

Changes in Self-Reported Physical Fitness, Performance, and Side Effects Across the Phases of the Menstrual Cycle Among Competitive Endurance Athletes.