How To Train With Your Menstrual Cycle

Since I first published the first version of this article in 2016, we’ve learnt a lot more about training with your menstrual cycle, or, cycle syncing.

Cycle syncing has gained significant traction for its health, lifestyle and performance benefits, yet most women are unsure where to begin.

Syncing your workouts and lifestyle with your menstrual cycle can improve performance, reduce discomfort, and support overall well-being. Instead of pushing through workouts that feel off, you can adapt your routine to work with your body’s natural rhythms.

Having integrated cycle syncing into my own training and routine (as best I can), I’m keen to share what I’ve learnt with you.

Here’s how you can train smarter, eat better, and take care of yourself during each phase of your cycle.

What is Cycle Syncing?

Cycle syncing means adjusting your workouts, nutrition, and self-care habits to align with your menstrual cycle. By understanding how hormonal fluctuations affect your energy, strength, and mood, you can make informed choices that enhance both performance and recovery. This approach helps you work with your body rather than against it.

Why You Shouldn’t Train Like A Man

You may or may not be surprised to learn that the majority of the research that currently exists has been based on men – meaning that much of the science-backed training advice available fails to account for women’s unique biology.

Our hormones are dramatically different for one thing. So, simply knowing how to harness the power of your menstrual cycle can have huge effects on how effectively you’re able to train.

Hormones influence metabolism, muscle recovery, and even motivation. Training in sync with these changes can help you:

• Avoid burnout by adjusting intensity when energy is low.
• Maximize strength and endurance when your body is primed for it.
• Reduce PMS symptoms with targeted nutrition and self-care strategies.
• Maintain consistency by working with natural fluctuations instead of resisting them.

Understanding Your Menstrual Cycle Phases

Fundamentally, the menstrual cycle is the series of changes that occur in the female reproductive system in preparation for the possibility of pregnancy each month.

A “textbook” menstrual cycle typically lasts around 28 days but it can range from 21 to 35 days and is divided into four distinct phases. Each phase is marked by hormonal fluctuations that impact energy levels, mood, and physical performance.

There are four main phases of the menstrual cycle:

Menstrual Phase (Days 1-7) – Winter

• What’s happening? Estrogen and progesterone levels are at their lowest, leading to fatigue and lower energy.
• How you might feel: You may experience period cramps, headaches, and a desire to rest and recharge.
• Nutrition focus: Replenish iron and magnesium with leafy greens, lean red meat, lentils, nuts, and seeds. Vitamin C-rich foods like citrus fruits and berries enhance iron absorption.
• Self-care tips: Journaling, meditation, and warmth from teas or heating pads can help support your body.

Follicular Phase (Days 7-14) – Spring

• What’s happening? Estrogen levels rise, increasing energy, motivation, and focus.
• How you might feel: You’ll feel more optimistic, creative, and ready for new challenges.
• Nutrition focus: Lean proteins, complex carbohydrates, and healthy fats (avocados, salmon, pumpkin seeds) support rising energy levels.
• Self-care tips: Engage in goal-setting, creative projects, and social activities.

Ovulatory Phase (Days 15-16) – Summer

• What’s happening? Estrogen and testosterone peak, boosting confidence, strength, and social skills.
• How you might feel: You’ll feel outgoing, energised, and powerful.
• Nutrition focus: Light, fresh foods like cruciferous vegetables (broccoli, kale, cabbage) to aid hormone balance.
• Self-care tips: Make the most of this high-energy phase by networking, socialising, and taking on challenges.

Luteal Phase (Days 17-28) – Autumn

• What’s happening? Progesterone levels rise, and energy starts to decline, particularly in the second half.
• How you might feel: You may notice PMS symptoms such as bloating, mood changes, and cravings.
• Nutrition focus: Complex carbohydrates (sweet potatoes, whole grains) and magnesium-rich foods (dark chocolate, bananas, almonds) help balance mood and reduce bloating.
• Self-care tips: Prioritise relaxation, mindfulness, and stress management.

Each of these phases affects our bodies differently and therefore impact our abilities, particularly with regards to fitness training.

I love to think of my cycle in terms of seasons. Menstruation is my winter and time to turn inwards, ovulation is my spring, follicular is my summer, and for luteal we’re in fall. This makes things easy to remember, but it’s also a good way to think about your needs and habits during your menstrual cycle. – Alessa

Hormones And Your Training Schedule 

The Follicular Phase – Best for high-intensity workouts

High-intensity workouts are best prioritised during the follicular phase. This is simply because of the rise in our estrogen levels, meaning we have more energy and believe it or not, we have a higher pain tolerance.

Carbohydrates are actually used more efficiently during the follicular phase, providing us with the tools we need in order to work out at higher intensities.

WORKOUTS ON THE BLOG TO TRY:

The Ovulation Phase – Best for strength workouts

The ovulation phase is when we’re best primed for strength-based exercise. This is because while we ovulate, our bodies experience their highest energy levels. Our endurance levels are also elevated so working on our overall strength is beneficial at this time.

The Luteal Phase – Time to take it easy

Finally, the luteal phase is when our bodies are least primed for exercise. Our progesterone levels are up and our body temperature is at its highest, meaning it’s even more important to stay hydrated.

Some women also experience increased body mass due to fluid retention which can cause a sluggish feeling.

If you absolutely have to exercise during this stage a good place to start would be yoga and if you do continue to work out, remember lots of rest days are also vital to avoid overworking your body.

How to Start Cycle Syncing

It’s super easy to start cycle syncing. Here’s how:

1. Track Your Cycle: Use an app or journal to note energy levels, mood changes, and workout performance throughout the month.
2. Adjust Training Intensity: Plan high-intensity workouts during the follicular and ovulatory phases and scale back during the menstrual and luteal phases.
3. Eat for Your Cycle: Include nutrient-dense foods that support hormonal balance and recovery.
4. Listen to Your Body: Make adjustments as needed. No two cycles are exactly the same, and flexibility is key.

Benefits of Training with Your Cycle

Better Performance and Recovery: Timing intense workouts with peak energy phases helps you train more effectively and recover faster.

Fewer Symptoms: Adjusting workouts and nutrition can ease PMS and menstrual discomfort.

More Consistent Training: Understanding when to push hard and when to scale back reduces frustration and burnout.

Tracking your cycle can help you identify patterns and make informed adjustments to your routine. Try these strategies, and let your body guide your training and self-care choices.

Have you experimented with cycle-based training? Share your experiences in the comments.

Elle