Women do not have the same hormone cycles as men. Contrary to the way our society views exercise and diet routines, we are not supposed to function the same way men do.

Men’s hormones function on a 24-hour cycle. Women’s hormones function on a 28-day cycle. Therefore, the “do the same intense workout and eat the same thing everyday” approach to health may work well for men, but it is not the optimal choice for women.

Tailoring your workout routine to your menstrual cycle, an approach known as cycle syncing, recognizes the dynamic interplay of hormonal fluctuations across each menstrual phase.

Aligning your workout routine with your menstrual cycle can optimize fitness, energy levels, and overall health.

Below, I’ll describe each phase of the menstrual cycle, and then dive into what workouts are best for each one.

The Menstrual Cycle Phases

The menstrual cycle is divided into four main phases: Menstrual, Follicular, Ovulatory, and Luteal.

1. Menstrual Phase:
   • Day 1 to 7, marked by menstruation. Hormones, particularly estrogen and progesterone, are at their lowest.
2. Follicular Phase:
   • Day 8 to 14, leading up to ovulation. Estrogen gradually rises, promoting energy and strength.
3. Ovulatory Phase:
   • Around Day 14, characterized by the release of an egg. Estrogen peaks, leading to increased energy and enhanced performance.
4. Luteal Phase:
   • Day 15 to 28, post-ovulation. Estrogen decreases, and progesterone rises, potentially affecting energy levels and recovery.

Cycle Syncing Your Workout Routine:

1. Menstrual Phase (Days 1-7):
   • Focus: Gentle Movement and Restorative Practices
     • During menstruation, the body may benefit from lower-intensity exercises like yoga, pilates, or walking.
     • Emphasize restorative practices to support the body’s natural need for recovery.
   • Benefits: Stress Reduction and Relaxation
     • Light exercises can help alleviate menstrual cramps and promote relaxation.
     • Prioritize self-care practices, including meditation and deep breathing.
2. Follicular Phase (Days 8-14):
   • Focus: Strength and High-Intensity Training
     • As estrogen levels rise, energy and strength increase, making it an optimal time for more intense workouts.
     • Engage in strength training, cardio, and high-intensity interval training (HIIT) for maximum results.
   • Benefits: Improved Performance and Muscle Building
     • Higher estrogen levels support muscle function and endurance.
     • Take advantage of increased energy levels to challenge yourself with more demanding workouts.
3. Ovulatory Phase (Around Day 14):
   • Focus: Cardiovascular and High-Energy Workouts
     • Estrogen peaks, enhancing energy and performance levels.
     • Engage in activities like running, cycling, or dance that capitalize on increased cardiovascular capacity.
   • Benefits: Peak Physical Performance
     • Experience heightened stamina and endurance during this phase.
     • Explore new fitness goals or push your limits in existing activities.
4. Luteal Phase (Days 15-28):
   • Focus: Low-Impact Exercises and Mind-Body Practices
     • With changing hormonal levels, opt for gentler activities to support the body.
     • Include low-impact exercises like swimming, walking, or yoga.
   • Benefits: Stress Reduction and Recovery
     • Mindfulness practices can help manage potential mood changes and stress.
     • Prioritize ample rest and recovery to support the body’s needs during this phase.

Additional Tips for Cycle Syncing:

1. Listen to Your Body:
   • Pay attention to how your body responds to different types of exercise during each phase.
   • Adjust your workout intensity and duration based on energy levels and any physical symptoms.
2. Keep a Cycle Journal:
   • Track your menstrual cycle alongside your workout routine to identify patterns.
   • Note how specific exercises and intensities align with your energy levels.
3. Stay Hydrated and Nourished:
   • Proper hydration and nutrition are crucial throughout the menstrual cycle.
   • Adjust your nutrient intake based on energy expenditure during different phases.
4. Prioritize Recovery:
   • Allow for sufficient rest and recovery, especially during menstruation and the luteal phase.
   • Incorporate activities like stretching, foam rolling, or massage to support muscle recovery.
5. Be Flexible:
   • Understand that individual responses to cycle syncing may vary.
   • Be flexible in adapting your workout routine to accommodate changes in energy and well-being.

Overall, this is a general guideline of the phases and what workouts are best for each, and a great start to your cycle syncing journey!

To know your body’s optimal routine on a deeper level, you’ll need to start tracking your cycle and paying attention to how you feel in each day of it.

By aligning your exercises with the ebb and flow of your menstrual cycle, you can optimize performance, enhance well-being, and foster a deeper connection with your body!