Discover cycle syncing workouts and their benefits. Understand the best exercises for each phase of your menstrual cycle. Includes workout examples and videos for optimal results.
Many fitness programs and advice are designed and shared with men in mind, and it can be frustrating for women starting their fitness journey to realize that our bodies function differently. This means our workouts must be adjusted based on our menstrual cycle and hormonal changes.
I discovered this myself two years ago, and it has transformed how I approach fitness. With cycle syncing workouts, we can align our exercise routines with our hormonal fluctuations, ensuring we treat our bodies as they need to be treated.
By understanding the natural ups and downs in your hormones, you can customize your workouts to boost energy, improve performance, and enhance overall well-being. In this blog post, I’ll break down each phase of the menstrual cycle, explaining how long they last, the hormonal changes we experience, and how these changes typically make us feel. I’ll also share the best types of workouts for each phase and the benefits they offer.
Before going into the specifics of each cycle phase, I’ll outline the overall benefits of cycle syncing workouts. Making this change in your fitness routine can not only improve your overall health but also give you the best results you’ve ever experienced.
Toward the end of this post, you’ll find a 28-day menstrual cycle workout plan with videos tailored to each phase of your cycle. This plan will help you try cycle syncing workouts for a month and experience firsthand how amazing you can feel!
This post is all about cycle syncing workouts!
Cycle Syncing Workout Tips
Benefits Of Cycle Syncing Workouts
Cycle syncing workouts offer numerous benefits by aligning exercise routines with the natural hormonal fluctuations of the menstrual cycle. Here are some of the benefits of cycle syncing workouts:
Improved Energy Levels
- Tailoring your workouts to your cycle can help match your energy levels. For example, doing the right type of workouts during your menstrual phase can help improve your energy levels especially as during this time your energy levels are typically low.
Reduced Risk of Injury
- Hormonal changes can affect joint and muscle strength, especially during the luteal phase. Adjusting workout intensity can help prevent injuries. For instance, heavy lifting just before your period can lead to muscle injuries, as I experienced firsthand.
Better Mood and Mental Health
- Exercise boosts mood through endorphins, and cycle syncing can enhance this effect. For example, choosing calming activities like yoga and stretching during the menstrual phase can help reduce stress, alleviate PMS, and improve overall mood.
Personalized and Sustainable Fitness Routine
- Cycle syncing offers a personalized approach to fitness, making it easier to stick with a routine long-term. Adjusting workouts to your body’s needs prevents overtraining and exhaustion, making fitness more enjoyable and sustainable.
Holistic Health Awareness
- Engaging in cycle syncing workouts fosters a deeper understanding and connection with your body. This holistic approach improves physical fitness while promoting mindfulness and self-care, leading to a more balanced and healthy lifestyle.
Understanding Your Cycle, And The Best Workouts To Do
1. Menstrual Phase
The menstrual phase usually lasts between 3-7 days, depending on the individual. During this time, estrogen and progesterone levels are low, leading to decreased energy.
The best types of workouts during this phase are light and gentle, such as yoga, stretching, Pilates, and walking. These gentle exercises can help alleviate menstrual cramps, enhance your mood, and boost circulation in the body.
This is the worst time to be doing intense workouts and focusing on gentle workouts will not only help you maintain your fitness routine but also your body will thank you for it!
2. Follicular Phase
The follicular phase (days 1-14) technically begins on day 1 of the menstrual cycle, overlapping with the menstrual phase (days 1-5), and continues through day 14. During this time, estrogen levels rise preparing the body for ovulation.
Energy levels typically start to increase around day 6, after the menstrual phase ends. Many women notice a boost in energy around days 4-6, feeling more capable of tackling intense workouts as estrogen levels increase.
The best workouts for the follicular phase include light to moderate cardio at the beginning, then gradually incorporating more intense activities like strength training and HIIT as energy levels rise.
These exercises can further boost energy, improve muscle strength and endurance, and enhance metabolism and fat loss, as the body is well-suited for high-intensity workouts during this phase.
3. Ovulatory Phase
Ovulation typically occurs about 14 days before your next period begins. For a standard 28-day cycle, this usually falls between days 14 and 17. Rather than happening immediately after your period, ovulation occurs following the follicular phase. During this time, estrogen levels peak, leading to a notable boost in energy.
The ovulatory phase is an ideal period for engaging in high-intensity workouts and activities that demand peak performance. Focus on incorporating intense exercises like HIIT, or joining dance classes (or even home dance workouts which I love!).
4. Luteal Phase
The luteal phase begins right after ovulation and lasts until the day before your next period starts, typically around 14 days. During this phase, you might experience moderate energy initially, which gradually declines. You may also notice symptoms like bloating and puffiness.
To manage this phase effectively, start with moderate-intensity workouts such as cardio dance or strength training with lighter weights. As the phase progresses and energy levels dip, incorporate more gentle exercises like Pilates. This approach helps maintain fitness levels, alleviate premenstrual symptoms, and manage fluctuations in energy.
28 Day Menstrual Cycle Workout Plan
Here’s a simple 28-day workout plan aligned with your menstrual cycle phases. Each phase includes video recommendations (click on the name of the workout to take you to the video) to help guide you through your workouts.
Menstrual Phase (Days 1-5)
Day 1: Gentle Yoga for Menstrual Cramps
Day 2: Relaxing Stretch Routine
Day 3: Gentle pilates
Day 4: Light Walking Workout (or go for a walk)
Day 5: Gentle Pilates
Follicular Phase (Days 6-14)
Day 6: Full Body Strength and Pilates Abs
Day 7: HIIT Cardio Blast
Day 8: Active Rest ( e.g. go for a walk)
Day 9: Rest
Day 10: Full Body Strength Training
Day 11: Upper Body Strength
Day 12: Cardio Kickboxing
Day 13: Lower Body Strength and Conditioning
Day 14: HIIT and Abs
Ovulatory Phase (Days 15-17)
Day 15: Active rest (eg walking)
Day 16: Rest
Day 17: Intense Cardio Dance
Luteal Phase (Days 18-28)
Day 18: Pilates HIIT
Day 19: Pilates for Core Strength
Day 20: Light Strength Training
Day 21: Moderate-Intensity Cardio
Day 22: Active Rest
Day 23: Rest
Day 24: Low-Impact Cardio
Day 25: Yoga Pilates
Day 26: Lower Body Strength Training with Resistance Bands
Day 27: Yoga for Relaxation
Day 28: Light Cardio
The post was all about cycle syncing workouts!
I hope you found this helpful!
Make sure to follow my socials – Instagram, Pinterest, TikTok, Facebook, Amazon Storefront, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
If you found this post helpful, make sure to save this pin on Pinterest to come back to later!
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Any purchases made through Affiliate links are massively appreciated as they help to support the blog and continue its production. Please read the full disclosure here.
Leave a Reply