When it comes to working out, many trainers, influencers, and fitness programs will try to convince you thereâs only one right way to do itâand a million wrong ways. But as is true for nearly all areas of health and wellness, the best option is the one that works best for you. Thatâs why the trend of cycle syncing workouts is one weâre happy to on board for.
As an Integrative Nutrition Health Coach, a Pilates instructor, and a wellness enthusiast who holds a Bachelorâs degree in Nutrition Science, diving deep into the details of fitness routines and foods that help you feel your best is always top of mind for me. The current health question Iâm pondering? Understanding how to work out on your period in a way that can actually boost your fitness rather than feel like an annoyance.
Of course, with the menstrual symptoms many of us experience, cycle syncing workouts may sound less than ideal. But after consulting trusted sources and going down endless rabbit holes, Iâve emerged with answers that shed insight into gentle and effective ways to make cycle syncing workouts a part of your life. And of course, feel your best.
Featured image from our interview with Nitsa Citrine by Claire Huntsberger.
The Difference Between Male and Female Hormones
When it comes to working out on your period, thereâs an obvious, but crucial point that canât be skipped over: âwomen are not small men,â says Dr. Stacy Sims, an exercise physiologist. Unfortunately, the opposite is still influencing many parts of the health and fitness world today.
Every day, men wake up with relatively the same amount of testosterone. This results in a generally consistent mood and energy level. Must be nice, huh? Women, on the other hand, specifically those who are not using birth control, donât have a consistent âdripâ of hormones.
Whether we like it or not, the female body is preparing for a potential pregnancy every month. Every day is different, and the levels of estrogen, progesterone, and even testosterone vary depending on the phase of our menstrual cycle.
Explaining the Gender Research Gap
Our male-centric healthcare system is one of the key reasons why women have been intentionally left out of most scientific research. Thankfully, efforts are underway to close this gap, and more is being done to shed light on the importance of properly representing women in medical studies.
Alyson J. McGregor speaks up about the dangers of our historically male-focused approach in her book, Sex Matters. In it, she shares a story about how a female patient almost walked out of the hospital while having a heart attack. Because her symptoms were different from the classic male-centric model, she was turned away by cardiologists and her symptoms were classified as âanxiety.â McGregor fought against this assessment, leading to the discovery of an occlusion in the patientâs main artery. The patient was promptly administered a life-saving procedure.Â
Why Itâs Important to Track Your Menstrual Cycle
When I hear about period tracking, itâs usually because a friend wants to get pregnant or avoid getting pregnant. So I was intrigued to learn that period tracking can improve physical fitness. After diving into the research, Iâm now convinced that tracking your menstrual cycle is imperative for all menstruating people. Not simply for pregnancy or physical fitness, but for living in harmony with our bodies.
Unfortunately, this isnât something we were taught from a young age. But many medical and health professionals are calling the menstrual cycle, âthe fifth vital sign,â and more research, conversations, and movements within this space are becoming more inclusive in scope.
How to Track Your Menstrual Cycle
There are many ways to track your cycle, and as is true for all areas of health and wellness (I canât help but repeat it!), the best option is the one that supports you. Thereâs no shortage of highly-recommended apps. The FitrWoman app is my personal favorite because it was developed by the leading researchers in this field (the same team that consults the US Womenâs Soccer Team!). If itâs good enough for them, itâs definitely good enough for me.
There are, of course, many other methods. Planned Parenthood offers an in-depth guide to using the calendar method, where youâre tracking the length of your menstrual cycle over the course of several months. For more resources, consult your healthcare provider to connect you with an option that works best for you.
Cycle Syncing Workouts: Exercise Tips for Every Phase
There are certain points in our menstrual cycle when women exhibit peak performance, develop muscle more efficiently, and experience less soreness after a workout. We even burn more calories in the later phases of our cycle!
Below, Iâm diving into each phase of the menstrual cycle, breaking down how to work out on your period, and how our hormones affect our mood, motivation, and energy levels.
A quick reminder: every body and person is different. These recommendations come from the latest scientific research, but there is still a lot to be uncovered.
The Menstrual Phase (Day 1-5)
Your menstrual cycle begins on the first day of your period. While many people think itâs best not to exercise on this day, it is, in fact, OK and safe to do so. Fun fact: British long-distance runner, Paula Radcliffe allegedly broke the world record during her periodâcramps and all. Compared to other phases of our cycle, our energy and performance dip a little during the menstrual phase, but exercising can help boost our mood and alleviate PMS symptoms.
Hormones at play: Low estrogen and progesterone
How they affect us: Low energy and PMS symptoms
The best exercise for this phase: Gentle movement like walking, yoga, or pilates. If youâre wanting more intense workouts, strength training and HIIT is recommended.Â
The Follicular Phase (Day 6-13)
The follicular phase is a great time to schedule intense workouts such as strength training and to focus on building muscle. According to The Female Factor: The Whole-Body Health Bible for Women, âestrogen helps boost energy levels, prompts muscle-building, and enhances recovery, including reducing next-day muscle soreness and swelling.â Estrogen also acts as an appetite suppressant, so cravings are not as prevalent.Â
Hormones at play: An increase in estrogen and testosterone
How they affect us: Increased energy and motivation, reduced appetite, high pain threshold, and high spatial cognition. Itâs also easier to build muscle and recover faster.
The best exercise for this phase: Any and every type of movement. This is the time to push yourself with new and challenging workouts. If building muscle is your goal, focus on weight training and HIIT.Â
The Ovulation Phase (Day 14)
Lasting only 36 hours, this is the shortest phase of our cycle. But due to high levels of estrogen and testosterone, we experience peak energy, motivation, and physical strength during the ovulation phase.
Hormones at play: High levels of estrogen and a surge of testosterone
How they affect us: Increased pain tolerance and heightened social skills, motivation, energy, confidence, and levels of dopamine.
The best exercise for this phase: Physical performance reaches its peak. Running, spinning, weight-lifting, and high-impact exercise are all great ways to move during this phase.
The Luteal Phase (Day 15-28)
Right after ovulation, estrogen drops and progesterone starts to rise. Our body is working hard, and studies have found that we require more energy (calories) during this phase, leading to cravings and an increase in appetite.
In Fix Your Period, Nicole Jardim, a certified Womenâs Health Coach, writes:
âThis is the time in your cycle when the decks are cleared (you no longer have the estrogen blinders on), and you begin examining whatâs working and not working in your life. Howâs your job going? What about your relationships, or even certain friendships? [âŠ] Take a minute to reflect on the deeper reasons for your feelings.â
Early Luteal PhaseÂ
Hormones at play: High progesterone, low estrogen and testosterone
How they affect us: Increased focus, low oxytocin levels, improved aerobic performance, rise in body temperature, fluid retention, bloating, reduced coordination and reaction time, blood sugar instability, and low blood sodium levels.
The best exercise for this phase: Moderate intensity, cardio (kickboxing, running, and spinning), longer workouts due to increased endurance during this phase.
Late Luteal PhaseÂ
Hormones at play: High progesterone, low estrogen and testosterone
How they affect us: Similar effects as the early luteal phase; oxytocin is at its lowest, low energy levels, high irritability, and sleep disruptions.
The best exercise for this phase: Prioritize recovery and opt for low-intensity workouts like walking, swimming, hiking, and yoga.Â
Whatâs Next?
Track your cycle, journal your findings, and continue to learn about your menstrual cycle. The more awareness and intention you bring to your menstrual cycle, the more you can understand what works for you and what doesnât.
Iâm already planning on overhauling the way I approach not only my cycle syncing workouts, but big work projects, social events, and even date nights. Remember: This is just the beginning! Iâm so excited to continue to learnâand unlearnâhow to harness the power of my cycle.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
This post was originally published on July 26, 2022, and has since been updated.