Claire Jenkins
Fitness Trainer
ACSM-CEP, MS, RYT-200
If you experience a menstrual cycle, you have likely noticed that it affects far more than just your calendar. Energy levels shift, sleep can change, mood may fluctuate, and yes, your workouts can feel completely different from one week to the next. Some days you feel strong, powerful, and ready to take on a high intensity session. Other days, simply showing up for a light workout feels like an accomplishment.
This is not a matter of discipline or motivation. It is physiology. Hormonal changes throughout the menstrual cycle influence strength, endurance, coordination, recovery, and even perceived effort. Understanding these shifts can help you train smarter, adjust expectations, and build a routine that works with your body rather than against it.
If your workouts feel different from week to week, that is completely normal. Hormone levels rise and fall across the average 28-day menstrual cycle, and with those shifts come changes in energy, strength, recovery, and overall resilience.
This is where cycle syncing can become a useful strategy. By adjusting your training to align with what your body is naturally primed to handle during each phase, you may be able to improve performance, support recovery, and reduce some common cycle-related symptoms.
Below, we will break down each phase of the menstrual cycle and explore how you might tailor your training to feel your best and make the most of your efforts.
The Different Phases of Your Cycle
The menstrual cycle is made up of four different phases. It begins with the menstrual phase, followed by the follicular, ovulation, and luteal phases. Throughout each cycle phase, hormones like estrogen, progesterone, and testosterone rise and fall. Those natural shifts play a role in how you feel, how you perform, and how your body responds to exercise. They influence bone density, muscle strength and growth, red blood cell production, and even recovery. Research has also shown that during certain phases of the menstrual cycle, you may experience faster recovery times, greater endurance before fatigue, and even a lower risk of injury. (1)
The Menstrual Phase
Although it seems counterintuitive, the menstrual phase (aka your period), is the time of the month you might consider pushing yourself harder in your workouts. Due to lower levels of estrogen and progesterone during this phase, you might enjoy the benefit of a higher pain tolerance and a longer time to fatigue during workouts. Additionally, testosterone will be at a monthly high during this stage, which means it’s an excellent time to build strength and muscle mass. (2)
However, just because the hormone levels in your body are most conducive to building strength during this time, it doesn’t mean that you’re always feeling up to maxing out your squat or running your fastest 5k. And that’s okay! What’s more important is to be mindful of how your body is feeling during this time, and if it’s telling you that it needs more rest, then take it.
In terms of diet, foods rich in magnesium and omega-3 fatty acids can help minimize cramping you may experience during this phase. Try including foods like fatty fish (like salmon), mixed nuts, leafy greens, legumes, or dark chocolate (yes!) during this phase of your cycle. (5)
The Follicular Phase
During this phase of your cycle, estrogen levels increase, which can provide you with a spike in energy and improved recovery after a workout. Take advantage of how good you feel and pick a workout that might challenge you more than usual. (3) This might look like a HIIT (high intensity interval training) workout, an interval training run, or a bootcamp style class.
To fuel your high-powered workouts, up the complex carbohydrates in your diet. Not only will this help you feel more energized in your workouts, but your body will need the extra carbs during this phase of your cycle. During the follicular phase, your body does not use and store carbs as effectively as during other phases of your cycle, so you’ll want to be mindful that you’re getting enough.
The Ovulation Phase
During the ovulation phase, estrogen levels drop while progesterone levels rise. This fluctuation may cause you to feel more tired, and as a result you may not feel up for your usual routine. Additionally, research points to a possible increase in injury risk at this time, so choosing low-impact, moderate level workouts will be your best bet for this week. (4)
Prioritize good sources of protein in your diet during this phase of your cycle to help offset any potential decrease in muscle mass. Progesterone contributes to an increased rate of muscle catabolism (the breakdown of muscle), so you’ll want to pay extra close attention to how much protein you’re taking in. (5)
The Luteal Phase
This phase is marked by a further increase in progesterone as your body prepares for your period. This week you might experience a constellation of symptoms including cramping, tender breasts, fluid retention, and bloating. Additionally, your energy levels dip during this phase so working out at your typical intensity level might feel a bit harder than usual.
Understandably, these are all reasons you might want to nix your workout and stay curled up on the couch for a Netflix marathon. However, if you are up for it, pushing through the temporary discomfort tends to help you feel better overall.
A recent study examining the effects of yoga on premenstrual symptoms demonstrated that participating in a regular yoga practice helped significantly reduce symptoms of abdominal pain, bloating, breast tenderness, and cold sweats.(3) Opt for yoga or Pilates workouts during this week, where you can scale exercise intensity up or down depending on your energy level that day.
When considering your diet during this phase, focus on hydration and sodium intake. The rise in progesterone causes elevation in your core temps and prompts your body to shed more sodium. This can be especially problematic when engaging in endurance workouts, so pay close attention to fluid intake. Consider foods high in sodium like chicken noodle soup, or an electrolyte supplement. (5)
Give Your Body What It Needs
At the end of the day, syncing your workouts with your menstrual cycle isn’t about doing less, it’s about training with intention. When you understand how your hormones shift throughout the month, you can work with those changes instead of fighting against them. Some weeks will feel powerful and high-energy. Others may call for slower, more restorative movement. Both are valuable. Both support progress. By honoring each phase of your cycle, you create space for better performance, improved recovery, and a more sustainable relationship with exercise.
While hormones throughout the menstrual cycle change how your body responds to your workouts, the suggestions in this article should not overrule how you are feeling at any given time during your cycle. If you are not feeling up for a certain workout during any given phase, always listen to your body. No one knows your limits and what you need more than you do, so pay attention and be mindful of that throughout the month.
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