Cycle Syncing: How to Sync Your Workouts with the Phases of your Menstrual Cycle

You might notice that your energy levels, stamina, and motivation to exercise are different at different times during your menstrual cycle. That's because your cycle contains 4 phases, all with different levels of hormones that affect your body & mind!

Most fitness research has only been conducted on male bodies (classic). This could be why you feel like you're fighting against your workouts instead of working with them. It's not laziness, it's not will power, it's chemistry & biology!!

Catering your workouts to your cycle is a healthy & productive way to work with your body. So where should you start?

Tracking your cycle is the first step to cycle syncing your workouts. Use an app like Aavia or Stardust to get real-time updates about which phase of your cycle you're in, or track it the only fashioned way - with a pen & a calendar! Either way, cycle syncing starts with knowing when you're in each phase. Then, you can plan your workout schedule to align with each phase.

Menstrual Phase (approx. days 0-5)

• gentle walking
• stretching
• yoga
• easy, low-impact movement

Follicular Phase (approx. days 6-14)

• strength training
• cardio
• hot yoga
• pilates

Ovulatory Phase (approx. days 14-16)

• HIIT
• sprints
• cycling
• strength training

Luteal Phase (approx. days 16-28)

• yoga
• barre or mat pilates
• swimming
• walking
• bodyweight-based exercises