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Can syncing your workouts to your cycle lead to better results? It sounds logical—train harder when your body is primed for strength and dial it back when recovery is tougher. But does science back it up?
Research doesn’t fully support cycle syncing for workouts. A review of 78 studies shows that while hormones fluctuate throughout the cycle, a personalized approach is key. Some protocols for cycle syncing call for altering two full weeks of training, but the best results come from small adjustments based on energy levels and recovery.
Your energy, strength, and recovery capacity shift throughout your cycle. Learning these patterns can help you optimize your workouts without losing progress.
During the menstrual phase (days 1-5), estrogen and progesterone are low. While energy might feel lower, recovery is often better, making this a great time to train if you feel up to it. In the follicular phase (days 6-14), estrogen rises, insulin sensitivity improves, and muscle recovery speeds up. This is prime time for working out!
During ovulation (days ~14-16), estrogen and testosterone peak. You may feel powerful with better endurance and muscle performance. The luteal phase (days 17-28) brings rising progesterone, lower insulin sensitivity, and potential fatigue. Recovery slows down, and strength may decline, especially in the days leading up to menstruation.
The first half of your cycle—from menstruation through ovulation—is the best time for strength training, moderate cardio and high intensity cardio. Hormones support muscle, the repair, and energy levels. You’re more resilient to stress, experience less fatigue, and recover faster.
After ovulation, strength training should still be a priority, but recovery might slow down, and fatigue may increase—especially in the late luteal phase.
Only make significant changes in the last few days before your period when PMS symptoms arrive. This is the time to ‘sync to your cycle’. Use stress-relieving workouts with dumbbells, bodyweight, barre, and Pilates, all designed to support the parasympathetic nervous system, reduce inflammation, and ease tension—all while staying anchored to the floor. I call these our De-Stress and PMS workouts.
If you are using our Weekly Schedule – you simply swap the regularly scheduled workouts for a De-Stress and PMS workout.
Walking is especially helpful during PMS. It reduces inflammation, regulates cortisol, and improves circulation for better recovery. It’s something we should do daily, then increase our steps during PMS.
Of course we don’t all have a 28-day cycle. So tracking is key! In my 40s, my cycle changed, and I had to track symptoms to find what worked. I noticed that two days before my period, my energy dipped, so I swapped to walking and Pilates. On day one of my cycle, I typically stick to walking.
Tracking helps you distinguish between mental fatigue, hormonal fatigue, and life’s unpredictabilities. If you feel strong and recover well, keep training as planned. If recovery slows, adjust accordingly—but don’t take two full weeks off.
Structured Recovery – No amount of cycle syncing replaces a well-structured workout program. Your routine should include structured training and structured recovery, ensuring at least 48 hours between training the same muscle group.
Each muscle group should be worked 1-2 times per week, with recovery days focused on walking or low-intensity movement to reduce inflammation and support circulation.
In perimenopause, estrogen and progesterone fluctuate unpredictably, making recovery feel inconsistent. Lower estrogen levels slow muscle repair and increase inflammation, which can make it harder to bounce back.
Progressive Overload – This simply means gradually increasing the challenge of your workouts over time to build lean muscle and improve strength—without unnecessary bulk.
The most common method is increasing dumbbell weight, but true progressive overload involves more than just lifting heavier. To create muscle efficiency it’s key to incorporate bands, sliders, stability balls, and tempo variations to challenge different muscle fibers.
Walking for Cardio – Women need at least 150 minutes of moderate-intensity cardio per week to support cardiovascular health, recovery, fat loss and metabolic function. The easiest way to start is by aiming for 5,000 steps per day or a dedicated 30-minute daily walk.
As you become more conditioned you need to increase your steps, or add a weighted vest or inclines a few times a week. Walking remains one of the best tools for our nervous system and reducing systemic inflammation—making it a non-negotiable part of any sustainable fitness plan.
During menstruation, inflammation is higher, so focus on anti-inflammatory foods like iron-rich meats, citrus, peppers, broccoli, turmeric, garlic, ginger, etc. Avoid sugar and processed foods, which can worsen inflammation.
A balanced diet is key, with whole foods supporting energy and recovery. After ovulation, PMS symptoms may increase cravings and inflammation. Reducing caffeine and increasing omega-3 intake can help.
Hydration matters, too. Women need 80-100 ounces of water daily, especially in the luteal phase when bloating is more common.
A structured training plan will always be more important than cycle syncing. However, tracking your cycle and making small adjustments—especially in the luteal phase—can help with recovery and performance.
Instead of taking it easy for two weeks, train hard when your body is primed for it and modify only when necessary. Strength training, progressive overload, walking, and proper nutrition will help you see sustainable results—at any phase of your cycle.
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