Ever feel like some days you're on fire at the gym, and other days, even stretching feels like a struggle? That’s because your body’s hormones fluctuate throughout your menstrual cycle, and they affect your energy levels, mood, and workout performance. The good news? You can adjust your workouts to match these changes and actually feel better while exercising! Here's how to do it.

Understanding Your Menstrual Cycle

Your menstrual cycle has four phases, each impacting how your body feels and performs. Let’s break down what types of exercise work best in each phase, so you can get the most out of your workouts.

Menstrual Phase (Days 1-5): Gentle Movement

During your period, your energy levels dip as both estrogen and progesterone are at their lowest. You might feel tired or even crampy, and that’s completely normal! But moving your body—even gently—can actually help you feel better. Think yoga, walking, or light stretching to ease any discomfort and boost your mood.

• Tip: Focus on gentle movements and deep breathing to improve circulation and reduce cramps. Even light stretching can help alleviate period pain and improve mood.

Follicular Phase (Days 6-14): Time to Crush It

After your period, your energy bounces back, thanks to rising estrogen levels. You’ll feel stronger, more motivated, and ready to take on tougher workouts. This is the perfect time for strength training, or running. Your body is in prime muscle-building mode, so push yourself a little harder.

• Tip: This is the time to try new exercises or set fitness goals—whether it’s increasing your weights or running that extra mile. Your body will respond well to the challenge .

Ovulation (Day 14): Peak Energy

Around ovulation, your energy is at its highest, making it a great time for intense activities like cycling, boxing, or strength training. But even though you’re feeling great, don’t overdo it! Balance is key to avoiding injury or burnout.

• Tip: Keep those intense workouts going, but remember to hydrate and get enough rest between sessions to keep feeling your best .

Luteal Phase (Days 15-28): Listen to Your Body

As you head into the luteal phase, progesterone levels rise, and you might notice your energy levels start to dip. This is when PMS can kick in, making you feel bloated or more tired than usual. Instead of pushing through high-intensity workouts, try lower-impact exercises like Pilates, yoga, or walking to stay active while respecting how your body feels.

• Tip: Be kind to yourself! This is a good time to focus on self-care and give your body the rest it needs. Light stretching or a relaxing walk can help ease PMS symptoms .

Why Syncing Your Exercise Routine with Your Cycle Works

Exercising in sync with your menstrual cycle means working with your body rather than against it. Research suggests that adjusting your workouts to fit your cycle can lead to better results, fewer PMS symptoms, and more consistent motivation .

Track Your Cycle, Maximize Your Workouts

To start syncing your workouts with your cycle, try using a menstrual tracking app like Clue or Flo. These apps can help you keep tabs on what phase of your cycle you're in, making it easier to plan workouts that align with your energy levels .

The bottom line 

Staying active during your menstrual cycle doesn’t have to be a struggle! By adjusting your workouts to match each phase, you’ll feel more energised, less stressed, and better equipped to handle the ups and downs of your cycle. Whether you’re pushing hard during the follicular phase or taking it easy with some yoga during your period, the key is to listen to your body and enjoy the process.

Ready to sync your workouts with your cycle? Start today and feel the difference!

Further Reading:

Healthline: How to use cycle syncing to connect with your body

Healthline: How (and why) to cycle your exercise with your menstrual cycle

Sweat: Exercise during your period & each stage of your cycle