​Working out based on your cycle: Exercising with your hormones

Nothing in this article is or should be construed as medical advice; for any medical questions, consult your healthcare professional. 

Whether you’re a cycler, runner, weight lifter or Pilates enthusiast, staying active is a key component to a healthy lifestyle. And if you spend time online, you might’ve heard about the recent “cycle syncing” trend. The premise seems promising: You tailor your lifestyle and ​​workouts based on your menstrual cycle to suit your energy levels and any symptoms. But can cycle syncing actually help balance your hormones? The evidence there is less tangible. Let’s break down the benefits of ​​working out based on your cycle, and when trends and science don’t match up. 

Hormones and ​​exercise during your period 

Your menstrual cycle is a group of hormonal cyclical changes that prepare your body for a possible pregnancy. At the start of your menstrual cycle, you begin your period and you start the follicular phase, followed by ovulation and then the luteal phase. During these phases of your cycle, the fluctuation of estrogen and progesterone your body experiences can make a big difference on your energy and mood, which might impact how inspired you are to finish your daily run or workout class.  

Does that mean that cycle syncing can ease your period symptoms or help balance your hormones? Not necessarily. The research behind phase-based exercise is ​​limited¹, and without solid scientific backing, cycle syncing shouldn’t be used as a medical treatment. That said, some experts, like those at Frontiers in Sports and Active Living, do recommend that professional coaches and athletes consider the menstrual cycle (among other factors like stress and fatigue) when planning workouts​​.¹  

For those of us who aren’t getting ready for the Olympics, that means there is merit in listening to the needs of our bodies during each phase of our menstrual cycles. Even with no impact on your workout performance, getting in tune with your body is another form of self-care. With that in mind, let’s look at ​​how to sync your workouts with your menstrual cycle. 

​​Cycle syncing exercise ideas 

Exercise during menstruation/early follicular phase 

This is the first day of your period, also known as menstruation, when your body begins breaking down the lining of your uterus. If you experience cramps during your period, that’s your uterus contracting to release its ​​lining.² You may also experience bloating, headaches, trouble sleeping and mood changes.​​²  

With the body working overtime to keep up with hormonal changes, it’s no wonder many of us prefer to spend our periods on the couch with a heating pad instead of at the gym. If you do find relief in moving your body during this phase of your cycle, here are a few ideas for working out during menstruation:

• Light walking, either outside or on a treadmill
• Slow-paced, deep stretching, such as yin yoga
• Low-intensity workouts, like Pilates or Barre 

Exercise during the follicular phase 

During the follicular phase, tiny fluid-filled sacs called follicles start to develop in your ovaries. One of them grows quicker than the others and starts ramping up ​​estrogen production.³ Estrogen levels  peak just before ovulation, and some research suggests you might feel more energized and perform better during workouts when estrogen levels are ​​higher.¹ To take advantage of this surge in estrogen, you might opt for higher-intensity workouts such as:

• Cardio sessions, including running, biking and swimming
• High-intensity interval training (HIIT) classes
• Weight lifting or strength training
• Vinyasa yoga 

​​Exercise during ovulation

Ovulation is when your ovary releases an egg that travels down your fallopian tube, where it waits to be fertilized by sperm. If you’re trying to conceive, you are most fertile in the days leading up to ovulation and the day of ovulation. During ovulation, you may experience symptoms such as tender breasts, bloating, increased sex drive, and appetite or mood ​​changes.⁴ Some studies show that the high estrogen levels during ovulation might increase your exercise performance and your motivation to train and ​​compete.⁵ So if you want to push your fitness goals during ovulation, here are some ideas:

• Attempting your weight lifting PR
• Crossfit or bootcamp classes
• Sprint intervals or circuit training
• Hot yoga 

​Exercise during the luteal phase 

After ovulation, your body enters the luteal phase. Your dominant follicle that released an egg changes into a corpus luteum — a temporary gland that begins making more progesterone. Progesterone thickens the lining of your uterus to prepare for a fertilized egg, if you were to become ​​pregnant.⁶ If a pregnancy doesn’t occur, your luteal phase continues until you get your next period. Towards the end of this phase, you might notice symptoms that feel a lot like period ones, like fatigue or cramps, which may affect how you feel during workouts​​.⁵ As you move from your luteal phase to your period, you may want to adjust your workouts accordingly: 

• Jogging or walking on an incline
• Pilates or Barre with resistance bands
• Moderate-intensity weight or cardio sessions 

Final tips on ​​working out based on your cycle 

At its foundation, understanding your menstrual cycle is about listening to your body. What information empowers you to feel capable and confident in taking care of yourself? How can movement and exercise support your present and future health goals? When it comes to ​​working out based on your cycle, it’s important to understand your “why.” 

Remember: High-quality evidence for cycle-based exercise is very ​​limited¹, so this cycle syncing trend shouldn’t be treated as medical advice. If ​​cycle syncing exercise helps you stay in tune with your needs, then try incorporating it into your routine. If your intuition is telling you your hormones need help, consult with a healthcare professional. And if you do try ​​working out based on your cycle, be sure to give yourself opportunities for rest when needed — curling up on the couch with a heating pad can be just as restorative as a yoga session!  

Related Articles 

• How to feel better on your period
• Does nature affect your cycle?
• How to track ovulation: Choosing the right option for you