The ultimate guide to training with your menstrual cycle

Ever wonder why some days you’re a workout warrior, and other days you barely make it off the couch? First and foremost, you’re not alone. Second, it’s not just in your head—it’s in your hormones! Our menstrual cycle significantly impacts our energy levels, mood, and overall physical performance. Inevitably, these hormonal fluctuations can make or break our desire to get moving. 

But by syncing your exercise routine with your menstrual cycle, you can maximize your energy, boost your strength gains, and feel more in tune with your body—every step of the way. With that in mind, we’re diving into the best workouts for each phase of your cycle. It’s time to unlock your body’s natural rhythm by aligning your training with your cycle.

1. Menstrual Phase (Days 1-5): Gentle Movements and Rest

Hormonal landscape: During your menstrual phase, estrogen and progesterone levels are at their lowest. This typically leads to fatigue, cramps, and a decreased energy level. It's a time when your body is naturally inclined towards rest and gentle movement.

What are the best exercises?

• Yoga: Gentle yoga can help alleviate cramps, reduce stress, and promote relaxation. Poses like Child’s Pose, Cat-Cow, and Legs Up the Wall are excellent for easing menstrual discomfort.
• Walking: A light walk can boost your mood and increase blood flow without putting too much strain on your body.

2. Follicular Phase (Days 6-14): High-Energy Workouts and Strength Training

Hormonal landscape: As you transition out of menstruation, estrogen begins to rise. This leads to increased energy levels (and improved mood!). The follicular phase is characterized by a higher tolerance for more intense workouts and a greater capacity for building strength.

What are the best exercises?

• Strength Training: With rising estrogen levels, your body is primed for strength-building exercises. Incorporate weight lifting, bodyweight exercises, or resistance bands to build muscle and improve overall fitness.
• High-Intensity Interval Training (HIIT): This is a great time to push yourself with HIIT workouts, enhancing your cardiovascular fitness and boosting your metabolism.

3. Ovulatory Phase (Days 15-17): Active and Engaging Workouts

Hormonal landscape: The ovulatory phase is marked by peak levels of estrogen and a surge in luteinizing hormone (LH). This results in high energy, enhanced mood, and improved physical performance.

What are the best exercises?

• Cardio Workouts: Take advantage of your peak energy levels with cardio exercises. We love jumping rope, cycling, and hiking! These activities can maximize your fitness gains and keep you feeling invigorated.
• Group Fitness Classes: Engaging in group fitness activities or sports can be particularly enjoyable during this phase, as your social and competitive energy is high.

4. Luteal Phase (Days 18-28): Moderate Workouts and Recovery

Hormonal landscape: As you approach the end of your cycle, progesterone levels rise, which can lead to fatigue, bloating, and mood swings. During this phase, it’s important to adapt your exercise routine to accommodate these changes!

What are the best exercises?

• Moderate Intensity Workouts: Opt for moderate-intensity activities like Pilates, swimming, or light jogging. These exercises can help manage stress and promote relaxation without overtaxing your body.
• Stretching and Recovery: Incorporate stretching routines and recovery practices to help with any muscle soreness or stiffness. Foam rolling and restorative yoga can be particularly beneficial.

When should you deload during your cycle?

If you love to strength train, here’s how you can incorporate a deload week (adjust your lifting intensity) based on your menstrual cycle. This will help you optimize your strength training and recovery!

Menstrual Phase (Days 1-5)

• Why: This phase often involves lower energy levels, fatigue, and discomfort due to hormonal fluctuations. It’s a natural time for your body to be in a recovery mode, which aligns well with a deload week!
• Recommendation: Consider scheduling your deload week during this phase. Reducing the intensity and volume of your workouts can help manage any menstrual symptoms and allow your body to recover fully. This approach helps you return to more intense workouts when you have higher energy.

Follicular Phase (Days 6-14)

• Why: Energy levels typically increase as estrogen rises, making this an optimal time for progressive overload and pushing your weight lifting limits..
• Recommendation: Focus on increasing intensity and volume during this phase. It’s a great time for setting personal records and making the most of your strength training!

Ovulatory Phase (Days 15-17)

• Why: Peak energy and mood levels make this phase ideal for high-intensity and heavy lifting.
• Recommendation: Continue with heavy lifting and challenging workouts during this phase. You’re likely to experience improved strength and performance due to the hormonal boost.

Luteal Phase (Days 18-28)

• Why: Progesterone levels rise, which can lead to fatigue, bloating, and a lower pain threshold. You might not recover as quickly from intense workouts during this phase.
• Recommendation: Adjust your lifting intensity to moderate or light during this phase. Incorporate more recovery-focused activities and listen to your body’s signals! This is also a good time to include more stretching and mobility work.

Work smarter, not harder

Understanding how your menstrual cycle affects your energy levels/physical performance is key for achieving your fitness goals. By aligning your workouts with your hormonal fluctuations, you can amplify your workout results, boost your mood, and support your overall well-being. Don’t forget that nutrition—and proper recovery (including sleep!)—play a crucial role in complementing your exercise efforts.