Cycle Syncing

Cycle syncing involves changing your diet, exercise routines, and other lifestyle habits based on your menstrual cycle. While research about its benefits is lacking, it can be a helpful way to understand your cycle and how it affects you, in and out of the gym.

For an in depth lesson on cycle syncing, see THIS ARTICLE from Healthline.

Exercise for your cycle

Hormone levels and your cycle

Menstrual phase

Estrogen and progesterone are at their lowest, and your body is busy shedding your uterine lining. It’s not uncommon to feel lethargic in this phase, so it may help to focus on low impact movements, like yoga or low intensity walks.

While listening to your body is key through all stages of your cycle, it’s especially important during menstruation. If you experience period-related pain or fatigue, there’s no need to “push through.” Your menstrual flow can also affect which types of exercise feel most comfortable.

Follicular phase

As estrogen and progesterone start to increase, you may find yourself regaining energy. This can be a good time to focus on endurance or resistance training.

Going for a hike or brisk walk may feel especially good in this phase. The same goes for weight training.

Ovulation phase

Thanks to the LH surge, you may feel extra alert and ready to move. You might find that intense exercise, such as high intensity interval training and spin classes, feels more manageable.

However, some might experience abdominal pain during ovulation, so don’t hesitate to take it easy as needed.

Luteal phase

This is where you’re more likely to start losing steam. You might also notice that it takes you longer to recover from an intense workout. Plus, PMS symptoms, like breast pain or cramps, can make certain types of exercise uncomfortable.

The luteal phase can also have a greater effect on mental health, especially if you have PMDD or PME. If you tend to feel “down” during this phase, focus on the types of exercise you enjoy to help manage emotional stress, whether that’s an easy stroll with a friend or restorative yoga.

If you feel up for high intensity exercise or find that it helps with your mood, go for it, just give yourself some extra time to recover.