Syncing Workouts to Your Menstrual Cycle: Myth or Game-Changer?

As we step into 2025, I’m certain that getting fit and prioritsing health is at the top of many New Year resolutions. But what if, despite giving it your all, you’re actually working out at the wrong times?

What if the secret to better results and feeling your best isn’t about working harder - but working smarter, in sync with your body’s natural rhythm?

What if we told you that syncing your workouts to your menstrual cycle could be the key to achieving long-term results and feeling your best?

We’ve partnered with @healthwithmali, a women's health advocate who will be launching her own health coaching company this year! We’ll be exploring how syncing your workouts to your menstrual cycle could be the game changer you’ve been looking for, transforming not just your fitness journey, but your overall health.

The Hormonal Fluctuations

Oestrogen starts to rise after your period ends, reaching its peak during the follicular phase. This rise in estrogen tends to enhance muscle strength and power (1). On the other hand, progesterone levels are highest after ovulation, during the luteal phase, and can have the opposite effect, leading to reduced strength during this phase. As a result, strength is typically highest during the follicular phase. Testosterone also plays a role, with levels peaking around ovulation, potentially improving performance. However, more research is needed to fully understand its impact. (5)

Mali says “It’s wild how much our hormones can influence strength and performance, and understanding these shifts can really help with planning workouts. I’ve noticed that I feel way stronger and more energized during the follicular phase – it feels like everything just clicks.”

“Ovarian hormone cycles are highly individual and that’s exactly why I think it is important to track your symptoms and cycle in order to sync your workouts to your cycle.”

How Your Menstrual Cycle Affects Your Fitness

There are 4 distinct phases of your cycle, each with its unique impact on how your body feels and performs:

• Menstruation 

  Energy Level: Low
  During menstruation, many women experience fatigue, cramps, and discomfort, leading to lower energy levels.
  Recommended Workouts: Yoga, Light Walking, Stretching
  

  Mali’s Thoughts: This is the time I really prioritize rest and gentle movement. I find that pushing too hard during this phase can lead to burnout, so I embrace slow, grounding workouts.
  

• Follicular Phase

  Energy Level: Rising
  Oestrogen levels rise during the follicular phase, which is often associated with increased muscle repair, improved strength, and better recovery. Oestrogen also has neuroprotective effects that enhance physical performance (2).
  Recommended Workouts: Strength Training, HIIT, Cardio

  
  Mali’s Thoughts: This is my favorite time to hit the gym hard. I feel unstoppable during this phase and take advantage of the high energy to lift heavier and push myself.

• Ovulation

  Energy Level: Peak
  Ovulation is often seen as the phase with the highest energy levels due to the peak in oestrogen and testosterone, which can improve strength and endurance (3).
  Recommended Workouts: HIIT, Weight Lifting, Running
  
  Mali’s Thoughts: I love how powerful I feel during ovulation. This is when I aim for personal records or longer, more intense workouts. I make sure to listen to my body, though, and not overdo it.

• Luteal Phase

  Energy Level: Moderate to Low
  Progesterone increases after ovulation during the luteal phase and can lead to symptoms like fatigue, bloating, and mood swings, potentially reducing exercise performance. The rise in progesterone can also make the body more prone to overheating and slower recovery (4).
  Recommended Workouts: Swimming, Stretching, Low-Impact Cardio
  

  Mali’s Thoughts: This is when I scale back, focusing more on pilates, yoga, or long walks. I find that tuning into what my body needs here helps me avoid injury and stay consistent.

Mali’s Personal Tips

Track Your Cycle: Use apps to track your symptoms and energy levels throughout your cycle. This helps in identifying patterns and planning workouts accordingly. My favorite is Aavia!

Honor Rest Days: If you feel exhausted during your period or luteal phases, don’t hesitate to prioritize rest. Recovery is just as important as the workout itself.

Cycle-Friendly Nutrition: Adjust your nutrition to support each phase of your cycle. I focus on iron-rich foods during my period and complex carbs during the luteal phase to sustain energy.

Listen to Your Body: Some months might feel different than others. Always tune into how your body feels and adapt as necessary.

Embrace Flexibility: Not every workout needs to be intense. Mix things up with low-impact options that keep you moving without draining you.

Mali says “Syncing your workouts to your menstrual cycle isn’t just about fitness – it’s about self-awareness, self-care, and working with your body to achieve your health goals. Once I started paying attention to my cycle, everything shifted for the better, and I hope this helps you experience the same.”

As Mali shares, paying attention to your cycle can lead to a more balanced, empowered approach to fitness. So, with that, I hope that 2025 becomes a year for you all that leaves you feeling more connected to your body and its unique rhythms. Remember, it’s okay if some days you don’t feel at your peak - you might just be at a low energy pahse of your cycle! Show love to yourself!

A huge thank you to Mali for collaborating with us on this blog, we have absolutely loved her insights and personal tips and we hope they inspire you to approach your fitness routine with more awareness and care.

You can reach Mali at healthwithmali@gmail.com or Instagram @healthwithmali!

Disclaimer:
The information provided in this blog is intended for informational purposes only. The advice shared by Mali is based on her personal experience and may differ from what works best for your unique body. Always listen to your body and consult with a healthcare professional before making any significant changes to your fitness or nutrition routine. Revouza encourages you to approach your health journey with care and self-compassion.

Sources:

(1) Allshouse A, Pavlovic J, Santoro N. Menstrual Cycle Hormone Changes Associated with Reproductive Aging and How They May Relate to Symptoms. Obstet Gynecol Clin North Am. 2018 Dec;45(4):613-628. doi: 10.1016/j.ogc.2018.07.004. Epub 2018 Oct 25. PMID: 30401546; PMCID: PMC6226272.

(2) Brann DW, Dhandapani K, Wakade C, Mahesh VB, Khan MM. Neurotrophic and neuroprotective actions of estrogen: basic mechanisms and clinical implications. Steroids. 2007 May;72(5):381-405. doi: 10.1016/j.steroids.2007.02.003. Epub 2007 Feb 21. PMID: 17379265; PMCID: PMC2048656.

(3) Niering M, Wolf-Belala N, Seifert J, Tovar O, Coldewey J, Kuranda J, Muehlbauer T. The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis. Sports (Basel). 2024 Jan 12;12(1):31. doi: 10.3390/sports12010031. PMID: 38251305; PMCID: PMC10818650.

(4) Pereira HM, Larson RD, Bemben DA. Menstrual Cycle Effects on Exercise-Induced Fatigability. Front Physiol. 2020 Jun 26;11:517. doi: 10.3389/fphys.2020.00517. PMID: 32670076; PMCID: PMC7332750.

(5) Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. Int J Environ Res Public Health. 2021 Feb 9;18(4):1667. doi: 10.3390/ijerph18041667. PMID: 33572406; PMCID: PMC7916245.