Empowered Choices: Contraception for Women in Their Reproductive Years

Working Out With Your Cycle: How to Sync Fitness with Your Hormones

Your period isn’t just a monthly event—it’s a signal that your body is moving through powerful hormonal shifts that influence everything from your mood and motivation to your energy, sleep, and even how your body responds to exercise.

If you've ever noticed feeling strong and unstoppable one week, then sluggish the next, you're not imagining things. Your cycle plays a big role in how you feel—and that includes how you move. By aligning your workouts with the four phases of your menstrual cycle, you can support your body more effectively and feel better doing it.

Let’s break down how to work with your cycle, not against it:

1. Menstrual Phase (Days 1–5): Restorative Movement

This is when your period starts. Hormones like estrogen and progesterone are at their lowest, which often means lower energy, fatigue, or cramps.

What works best:

• Gentle Yoga: Restorative or yin yoga can help with cramping and bloating.

• Light Walking: A short walk outside can boost circulation and ease mood swings.

• Pilates: Focus on breathwork and core connection without overexertion.

• Rest: Sometimes, the best workout is no workout. Listen to your body and rest without guilt.

2. Follicular Phase (Days 6–13): Build and Energize

Estrogen begins to rise again, bringing a natural boost in energy and mental clarity. You may feel more motivated and ready to take on a challenge.

Try:

• Strength Training: This is a great time to lift heavier or increase your reps.

• HIIT (High Intensity Interval Training): Short bursts of effort followed by rest help build endurance.

• Cycling or Running Intervals: Take advantage of the increased stamina and go for some PRs.

Bonus: Estrogen can support muscle recovery, so this is a prime time to push yourself safely.

3. Ovulation Phase (Days 13–15): Peak Power

You’re at your energetic high point here. Estrogen is peaking, and you might feel your strongest and most confident.

Go for:

• Power Workouts: HIIT, bootcamp, or any high-intensity training.

• Heavy Lifting: Hit the gym and aim for your personal best.

• Group Fitness or Cardio Dance: You may feel more social and energized—lean into that.

4. Luteal Phase (Days 16–28): Slow and Steady

Progesterone rises, and energy may begin to wane. You might feel bloated or more fatigued, especially in the week before your period.

Focus on:

• Low-Impact Movement: Swimming, gentle cycling, or slow-paced walking.

• Bodyweight Strength Training: Think circuits or Pilates-style sculpt sessions.

• Stretching and Yoga: Prioritize recovery, balance, and relaxation.

• Nutrition Support: Cravings may increase, so fueling with nutrient-dense, satisfying meals helps keep energy stable.

A Final Note:

No two cycles—or women—are exactly alike. Some months you may crush a workout on day one, and other months, rest feels non-negotiable. That’s normal.

The key is to track your cycle, learn how your body responds, and honor what you need in each phase. This isn’t about doing more—it’s about doing what’s right for you.

Your body is your guide.
When you listen to it, movement becomes less about pushing through and more about showing up with intention.