Cycle Syncing: Align Your Workouts With Your Hormones
- rachelleew12
- 7 days ago
- 3 min read
Ever felt like some days your workout is effortless, while other days it’s a total struggle - even if you’re doing the same routine? You’re not imagining it. Your menstrual cycle could be influencing your energy, strength, and motivation. Enter cycle syncing, the trend of tailoring your fitness (and even nutrition) around the natural hormonal changes throughout your menstrual cycle.
Though more research is needed to fully confirm the science behind it, cycle syncing is quickly becoming a favorite among women looking to optimize their workouts and feel more in tune with their bodies. And in a supportive, all-women’s gym environment, it's the perfect strategy to explore.
WHAT IS CYCLE SYNCING?
Cycle syncing is the practice of adjusting your workouts in tandem with the different phases of your menstrual cycle. The menstrual cycle is typically around 28 days and has four key phases:
Menstrual (Days 1-7): This is when your period begins. Estrogen and progesterone are at their lowest, and energy tends to dip.
Follicular (Days 8-13): Estrogen rises, bringing increased energy and strength potential.
Ovulation (Days 14-15): Hormone levels peak, giving you a surge in energy and power.
Luteal (Days 16-28): Progesterone dominates, energy may wane toward the end, and PMS symptoms may start to appear.
By syncing your workouts to these natural hormonal fluctuations, you may feel better and feel that you’re getting the most out of your workout routine.
WHAT ARE THE BENEFITS OF CYCLE SYNCING?
While cycle syncing is still being researched for actual causation, many women report feeling real benefits. These include:
Increased energy during workouts
Improved strength and endurance, particularly during the follicular and luteal phases
Reduced PMS symptoms, like bloating, cramps, and mood swings
Better recovery and less workout fatigue
Improved mood and mental clarity
Greater body awareness, helping you feel empowered and in control
In short, syncing your workouts with your cycle can help you feel more in sync with yourself — and less frustrated when your usual routine doesn’t feel quite right.
HOW TO CYCLE SYNC YOUR WORKOUTS
You don’t need to overhaul your entire routine to get started. Begin by learning more about your unique cycle using a calendar or tracking app. Once you know which phase you’re in, you can begin tailoring your workouts like this:
MENSTRUAL PHASE (Days 1-7)
Best activities: Walking, yoga, stretching, pilates
Focus: Recovery, mobility, self-care
FOLLICULAR PHASE (Days 8-13)
Best activities: Light to moderate cardio (running, swimming), strength training, group classes
Focus: Building endurance, learning new skills
OVULATION PHASE (Days 14-15)
Best activities: HIIT, bootcamp, kickboxing, spinning
Focus: Peak performance, intense workouts
LUTEAL PHASE (Days 16-28)
Best activities: Strength training, moderate cardio
Focus: Sustaining effort, staying consistent, recovery as your period nears
Remember: Everyone's cycle is different. Some women feel great training hard throughout their period, while others need more rest. The key is to listen to your body. Regardless of what phase of your cycle you’re in, if you feel good and want to challenge yourself, do it. If you’re feeling major fatigue, don’t push it. Do what feels good for you that day!
IS CYCLE SYNCING FOR EVERYONE?
Not necessarily. If you’re on hormonal birth control, your hormone levels stay relatively constant, so syncing workouts to natural fluctuations may not apply in the same way. Also, individuals with irregular cycles or hormone conditions (like PCOS) may not follow the typical cycle pattern. Still, tuning in to how you feel week to week can provide valuable insight and guidance.
As psychologist Dr. Susan Albers notes, “The idea that you can and should listen to your body is revolutionary. Cycle syncing gives you permission to take care of yourself in a different way.”
Cycle syncing isn’t about doing more - it’s about doing what’s right for your body at the right time. Whether you're looking to boost performance, ease PMS, or just feel more aligned with your body, cycle syncing is a gentle, empowering approach worth trying.
Your cycle is more than just your period. It’s a monthly rhythm that can guide you toward better physical and mental health - and when supported by a community like ours, it becomes even more powerful.
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