Work Out Smarter, Not Harder: Sync Your Movement with Your Cycle

Did you know that your monthly cycle can actually be your secret workout weapon? Yep, it’s true! By syncing your movement with your cycle, you can boost your energy, get stronger in the long run and feel better overall.

Here are our recommendations for each cycle phase:

Days 1-5: Menstruation (AKA, Chill Time)

Feeling low energy? That’s totally normal. Use this time for some gentle movement like yoga, stretching, or even a slow walk. Think of it as a chance to recharge, and to not push yourself too hard.

Days 6-14: Follicular Phase (Time to Get Moving!)

As your energy starts to pick up, so should your workouts. This is the perfect time to hit the gym for strength training, HIIT, or some good old-fashioned cardio. Your body is ready to build muscle and get stronger!

Days 15-17: Ovulation (Superwoman Mode)

This is your power phase! With peak energy, it’s time to go big. Push yourself with intense workouts, try a new class, or set a personal best. You’ve got this!

Days 18-28: Luteal Phase (Keep It Steady)

As you wind down toward the next cycle, your energy might dip a bit. That’s cool! Focus on steady workouts like Pilates, moderate cardio, or lighter strength training. And don’t forget to sprinkle in some stress-busting activities like meditation or deep breathing.

The Bottom Line?

Listen to your body. Every cycle is different, so if you need more rest or more intensity, go with it. The biggest takeaway is to stay in tune with how you’re feeling and to take what you need each week.

Interested in learning more? We added a module to our yoga teacher training starting this November that will deep dive into all of this. Click on the link below to find out more info and sign up now! 

See you at the studio :)