Cycle Syncing: what is it, and do you need to do it?

by Bronte Holding

Feeling like some weeks you can crush a high-intensity workout, while other weeks, even a light jog feels impossible? You’re not alone! As women, our hormones are constantly in a state of flux due to our menstrual cycle. These hormonal changes can have a big impact on our training performance, recovery, strength and endurance. This is why many women are turning to cycle syncing—a method of aligning your workouts with your menstrual cycle—to optimise energy, performance, and recovery.

Disclaimer: Before we get into - it’s important to highlight that all women are different. Some women may experience big changes throughout their cycle, while others don’t notice much change at all. You certainly don’t need to make changes to your program if you don’t want to. But if you do notice big changes in your energy throughout your cycle, then here’s how to make changes accordingly! 

What is Cycle Syncing?

Cycle syncing involves tailoring your fitness routine to the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Hormones like estrogen and progesterone fluctuate during these phases, affecting your energy levels, strength, and endurance.

By syncing your workouts to these changes, you can avoid burnout and make your fitness routine feel so much better.

 

The Four Phases and How to Sync Your Workouts

  1. Menstrual Phase (Days 1-5)

    • What’s Happening: Your period starts, and hormone levels are at their lowest.

    • Best Workouts: Light, restorative activities like yoga, stretching, or low-impact walks. Focus on rest and recovery.

    • Pro Tip: Listen to your body—if you feel up for it, gentle strength training can help with cramps.

  2. Follicular Phase (Days 6-13)

    • What’s Happening: Estrogen begins to rise, boosting energy and mood.

    • Best Workouts: High-energy activities like HIIT, cardio, or strength training. You’ll likely feel more motivated and strong!

    • Pro Tip: Try learning a new skill, like a dance class or a new lifting technique, as this is a great time for mental focus.

  3. Ovulatory Phase (Days 14-16)

    • What’s Happening: Estrogen peaks, and you’re likely feeling your strongest and most social.

    • Best Workouts: High-intensity workouts like spin classes, boot camps, or heavy lifting. This is your power phase, and is the perfect time to go for those PB’s and up your training intensity. 

    • Pro Tip: Push yourself a little harder during this phase, but don’t forget to hydrate and fuel up.

  4. Luteal Phase (Days 17-28)

    • What’s Happening: Progesterone rises, and you might start feeling more fatigued. Energy levels may dip toward the end.

    • Best Workouts: Moderate activities like Pilates, steady-state cardio, or lighter strength training. Focus on consistency rather than intensity.

    • Pro Tip: Add extra recovery time as needed—this is a great time for foam rolling and stretching.

 

 

Why Cycle Syncing Works

  1. Improved Performance: By working with your body, you can maximise results during your high-energy phases.

  2. Better Recovery: Gentle workouts during lower-energy phases prevent overtraining and reduce the risk of injury.

  3. Hormonal Balance: Aligning workouts with your cycle can help regulate hormones, leading to less PMS and more consistent energy.

 

 

How to Get Started

  • Track your cycle: Use the period tracker in our app to keep tabs on where you are in your cycle.

  • Adjust gradually: Start by swapping intense workouts for lighter ones during your menstrual phase and see how you feel. This might even just mean reducing your working weight, or dropping one of your working sets. 

  • Be flexible and don’t overcomplicate it: Life doesn’t always go according to plan—listen to your body and adjust as needed.

 

 

Cycle syncing isn’t about limiting yourself—it’s about empowering yourself to work with your body, not against it. Your hormones can be your super power rather than your limitation if you understand them! 

 

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