Cycle Syncing: The Ultimate Workout Guide for Women

Understanding your menstrual cycle and how it influences your body can transform your approach to fitness. Cycle syncing is a powerful strategy that aligns your workouts with the phases of your menstrual cycle, maximizing performance and optimizing overall well-being. Here’s how you can tailor your fitness routine to match your cycle.

cycle syncing yoga
Yoga during menstrual cycle is great to help alleviate cramps.

Menstrual Phase (Days 1-5)


  • Hormone Levels: Estrogen and progesterone are at their lowest.
  • Energy Levels: Likely lower; fatigue is common.

Workout Focus:

  • Light Activities: Gentle yoga, stretching, and walking.
  • Rest and Recovery: It’s okay to take it easy and listen to your body. Keep in mind, it is always important to listen to your body throughout your cycle as everyone is different and have different experiences.


  • Prioritize sleep and hydration. Again, this should be practiced throughout your cycle but put an emphasis on it during this phase.
  • Use this time to focus on flexibility and mobility. I love hopping on my yoga mat and using foam rollers. I use yoga videos from the 28 App, or The Sculpt You app. Good ole’ YouTube works as well.

Follicular Phase (Days 6-14)


  • Hormone Levels: Estrogen starts to rise, leading to increased energy.
  • Energy Levels: High; great time for more intense workouts.

Workout Focus:

  • Cardio and Strength Training: High-intensity interval training (HIIT), running, cycling, and weightlifting.
  • Skill Development: Try new activities or work on mastering a specific skill. This is the perfect time to get outside your comfort zone!


  • Make the most of your high energy by pushing your limits.
  • Stay hydrated and ensure proper nutrition to support your increased activity level.

Ovulatory Phase (Days 15-17)


  • Hormone Levels: Peak estrogen levels; slight increase in testosterone.
  • Energy Levels: Very high; optimal time for peak performance.

Workout Focus:

  • High-Intensity Workouts: Sprints, HIIT, and competitive sports.
  • Strength and Power: Max out on lifts and test your physical limits. This is a great time to dive deep and see what you are capable of!


  • Incorporate sufficient warm-up and cool-down to prevent injury. I am guilty of not doing this every time but as I get older, I crave the mobility!
  • Focus on proper form and technique to maximize benefits.

Luteal Phase (Days 18-28)


  • Hormone Levels: Estrogen decreases while progesterone rises.
  • Energy Levels: Gradually declining; may experience PMS symptoms.

Workout Focus:

  • Moderate Intensity: Steady-state cardio, moderate strength training.
  • Mind-Body Activities: Yoga, Pilates, and light stretching. You can still lift weights but you don’t need to try to max out your numbers.


  • Adjust intensity based on how you feel each day. Menstrual cycle doesn’t mean you need to stop lifting completely, it’s just a suggestion to lift lighter weights to decrease stress on the body. Everyone is different, so see how your body feels and adjust accordingly.
  • Incorporate relaxation techniques to manage stress and PMS symptoms. Breathing techniques, stretching, more rest, and nourishing your body are all good places to start.
Love your body and cycle syncning helps
Yoga is a reminder to love our body.

Benefits of Cycle Syncing Your Workouts

  1. Enhanced Performance: Aligning workouts with your hormonal cycle can help you achieve peak performance during high-energy phases.
  2. Reduced Risk of Injury: By respecting your body’s natural fluctuations, you can avoid overtraining and potential injuries.
  3. Improved Mood and Energy Levels: Tailoring your fitness routine to your cycle can help stabilize mood swings and boost overall energy.
  4. Optimized Recovery: Prioritizing rest and recovery during low-energy phases promotes long-term fitness gains. I love drinking this electrolyte mix with collagen everyday to remove toxins, increase energy, and support my joints!

Tips for Getting Started

  1. Track Your Cycle: Use a menstrual tracking app to monitor your cycle and understand its phases. I use 28 as mentioned before and Flo.
  2. Listen to Your Body: Pay attention to your energy levels and adjust your workouts accordingly.
  3. Be Flexible: Don’t stress about following the plan perfectly. Adapt your routine as needed. It’s important to give yourself grace to avoid burnout and frustration.
  4. Consult a Professional: If you’re unsure how to begin, consider seeking advice from a fitness or healthcare professional.

Cycle syncing your workouts is a holistic approach that recognizes the natural rhythms of your body. By aligning your fitness routine with your menstrual cycle, you can enhance your performance, improve overall well-being, and achieve a more balanced and sustainable approach to fitness. Start syncing today and experience the benefits of a cycle-friendly workout plan. If you haven’t made the switch to a menstrual cup, check it out and thank me later!

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