Have you ever slayed a workout one week and try to do the same workout the following week – only to find that it was SO much harder to do the second time around?
Yep, me too. And for years, I thought that it was because...
I got weaker in a week.
I needed to be more consistent with my workouts.
It was time for a better workout routine.
But I soon learned that my menstrual cycle played a huge part.
Research tells us that in each phase of our menstrual cycle, our hormones and energy shift, directly impacting our workout performance.
Research also tells us that planning our workout routine based on where we are in our menstrual cycle can change the game for our fitness journey.
It's called cycle syncing, and if you are someone who gets their period, I'll help you better understand your body and teach you how to adapt your workouts to each phase of your cycle.
Let's get into it…
The average menstrual cycle lasts for 28 days and has four main phases - menstruation, the follicular phase, ovulation and the luteal phase. While the length of each phase and the full cycle can vary from person to person, the info I've shared below will empower your to plan your workouts with intention.
Phase 1: Menstruation (Days 1-5)
During this phase, your estrogen and progesterone levels are at their lowest. You might feel tired, crampy, or just not in the mood to workout. And you know what? That's totally fine, boo! Listen to your body and give yourself the grace to take it easy.
4 things you can do:
Focus on gentle strength training with lighter weights and higher reps
Consider bodyweight exercises or resistance bands for movement
Try yoga, pilates, or walking to help ease your cramps and tension
Listen to your body
Phase 2: Follicular Phase (Days 6-14)
As your period wraps up, estrogen levels start to rise, and you'll notice a spike in your energy. This is prime time for slaying those workouts, boo! Take advantage of your increased energy levels by pushing yourself or exploring new workouts.
4 things you can do:
Ramp up your strength workouts with heavier dumbbells
Maximize your energy with high-intensity interval training (HIIT)
Incorporate intense cardio sessions like long runs, dancing, and boxing
Listen to your body
Phase 3: Ovulation (Day 14)
Ovulation is like your body's way of saying, "Hey girl, I'm feeling goodt!" Estrogen peaks, and you're likely to feel energized, confident, and ready to take on the world.
4 things you can do:
Keep the energy flowing with strength training supersets or circuits
Enjoy aerobic exercise like biking, dancing, and cycling
Try swimming or outdoor activities to soak up those endorphins
Listen to your body
Phase 4: Luteal Phase (Days 15-28)
As you move into the luteal phase, your estrogen dips, and progesterone rises. You might notice PMS symptoms creeping in, like bloating or mood swings. This phase is all about listening to your body and giving it the TLC it needs.
4 things you can do:
Choose light strength training focused on mobility and recovery
Incorporate active recovery with yoga or pilates to ease PMS symptoms
Prioritize restorative workouts like foam rolling and stretching
Listen to your body
A Final Message
No matter where you are in your cycle, remember that it's okay not to feel "on" all the time. Listen to your body, honor its needs, and know that you're doing amazing just by showing up and moving your body. You don't have to push yourself to the limit every single day – sometimes, the best thing you can do is give yourself permission to take it easy.
You've got this, and I'm here cheering you on every step of the way!
Whenever you are ready, here are two ways I can support you:
Have a great week!
Ariel Belgrave, CPT
Certified Health & Fitness Coach
Stress Management Specialist
Board Member, Women's Health Mag
Under Armour Athlete
P.S. I encourage you to forward this email to someone who could use this wisdom (sharing is caring!)
