How to sync your workouts with your cycle.

One week you're absolutely slaying your workout, and the next week the same exercise feels almost impossible and you think, "What is wrong with me?" The truth is absolutely nothing is wrong. It has to do with your cycle.

I used to teach Pop Pilates, and I would dream about cycle synced workouts. Your energy, strength, and recovery shift across the month, and depending on the phase you're in, some workouts will feel a lot more supportive than others. Cycle syncing your workouts is just a way of working with your body and its natural ebb and flow of energy instead of pushing against it.

A quick look at your cycle

Your cycle has two halves. The first half, the follicular phase, starts on day one of your period and runs until ovulation. Estrogen rises, your energy increases, and your body prepares to release an egg. Right around ovulation, estrogen and testosterone peak, and you're physically at your strongest.

The second half is the luteal phase. Your energy may stay high for the first few days after ovulation, then it slowly starts to come down. Progesterone is the star hormone here, and it's catabolic, meaning it breaks down muscle, so the way you train and fuel matters.

Inside those halves are four phases, and I like to think of them as seasons. If you want the full picture, read my guide to the four phases of your menstrual cycle.

Menstrual phase: rest and gentle movement

Inner winter · about days 1 to 7

Rest or very gentle movement, especially the first two days. Think restorative stretching, walking, and gentle yoga. As your period goes on and you start to feel better, you can move into low impact strength training.

Follicular phase: build it up

Inner spring · about days 3 to 12

Start slow and increase toward higher intensity as you get deeper into this phase. This is a great time to try a new class or go back to the workouts you love, checking in with your energy as you go.

Ovulatory phase: go for it

Inner summer · about days 12 to 17

This is the time for high intensity. Testosterone peaks around ovulation, so you're physically stronger, and you can feel unstoppable. Think HIIT, heavier lifts, or your hardest class of the week.

Luteal phase: lower intensity strength

Inner autumn · about days 17 to 29

Low intensity strength training and lots of protein are especially supportive here, since progesterone is breaking down muscle. Think lighter weights, resistance bands, Pilates, and walking. Your energy may still be high for the first few days, so follow it, and as you get closer to your period, let yourself ease off.

Track your cycle so you know where you are

To sync your workouts, you need to know where you are in your cycle, and that means keeping track of your whole cycle, not just your period. It's a myth that every cycle is 28 days long with ovulation on day 14. Some women have shorter cycles and ovulate sooner, and some have longer cycles and ovulate later. The day ranges above are just a starting point. Keeping track of your own cycle shows you your actual pattern.

Day one is the first day of your period, and you count forward from there until the first day of your next period, when it all starts over. My free mini course teaches you how to chart your cycle so you can get started.

Listen to your body first

The research on cycle syncing workouts is still growing, and every woman is different. Use the phases as a guide, not a rulebook. If you feel great during your period and want to lift, lift. If you feel wiped out during ovulation, rest. The real goal is learning to notice how you feel and responding to it.

Cycle syncing your workouts is just one piece of a much bigger picture. When we support our cycle, our cycle supports us.

I'm a coach, not a doctor. This article is education, not medical advice. Check with your provider before starting a new exercise routine.