First, let’s talk about how hormones are connected to exercise.

Our bodies are constantly changing during our 28 day cycle so why should our workout routine stay the same? By leaning into your cycle, instead of working against it you will not only feel better, you will start seeing the results you are looking for. The more you tune into what your body needs the less work you will actually have to put into it.

I used to push myself through high intensity workouts all month long and eventually realized that I was doing more harm than good for my body. The worst part was that I would beat myself up for not being able to make it through workouts that were easy for me at other parts of the month – but what I realized was that is normal. Studies show that too much intense exercise may lead to irregular or missed periods (known as amenorrhea), which are a signs of hormonal imbalance. Hormonal imbalance has a negative impact on exercise endurance, strength, and metabolism. Our hormones play a huge role in our energy levels, blood sugar, metabolism, etc. and there are actually times when it is better (& more productive) to rest!

Now that we know WHY we should be synching our workouts with our cycle, let’s get into what that looks like.

In the first half of your cycle (follicular & ovulatory phase), you burn fat more easily and gain lean muscle. It’s also easier to maintain normal blood sugar levels so your body is able to prioritize carbohydrates for fuel. This all adds up to greater energy and stamina. You also have higher levels of testosterone which helps your body to build muscle more efficiently. This is when you should focus on higher intensity workouts. 

In the second half of your cycle (luteal & menstrual), your metabolism speeds up and you naturally burn more calories. However, intense exercise works against your body by pumping out extra cortisol. Excess cortisol leads to fat storage and muscle wasting. Hormone levels and blood sugar levels dip which affects your energy and causes those workouts to feel more challenging for you than normal. 

  • Follicular phase: During this phase, your energy levels start to rise again so this is the perfect time for cardio. As your follicular phase continues, your body will react more efficiently to hardcare workouts to boost metabolism, help you shed weight, and build lean muscle. 

    • However, if your hormones are imbalanced or you’re trying to lose weight or struggling with anxiety, fatigue, or depression, you should keep your workouts to under 30 minutes. Going over half hour workouts will overstress your body and push it into fat storage mode. 

    • Workout suggestions: 

      • Running
      • Biking
      • Dancing
      • Hiking
      • Jump Roping 

  • Ovulatory Phase: In this phase, estrogen and testosterone are at peak levels, giving you energy to burn. This is the time for you to crush an intense workout and to choose group workouts that feed your desire to be more social. 

    • Workout suggestions: 

      • Interval sprints
      • High intensity interval training
      • Cycling
      • Boot camp
      • Kickboxing

  • Luteal Phase: During the first five days of the luteal phase, you still have elevated estrogen and testosterone levels, and progesterone enters the picture. You’ll still have energy, but not as much for high-impact activities. Use this energy to focus on any kind of strength training. During the second half of the luteal phase, all three of your reproductive hormones begin to diminish in concentration, shifting you out of muscle-building mode. To align with this phase, switch to workouts that focus on restoration and flexibility.

    • Workout suggestions: first half of the luteal phase – strength training, intense yoga; second half of the luteal phase – pilates, barre, gentle yoga

  • Menstrual Phase: While you’re bleeding, your hormone levels are at their lowest, and so are your energy levels. Any form of high-intensity exercise during this phase will backfire by turning on fat storage, causing muscle wasting and putting stress on your cardiovascular system. Engage in activities that feel restorative to you. Don’t forget that deep, restful, uninterrupted sleep helps with weight loss, so focus on that. 

    • Workout suggestions: walking, foam rolling, yin yoga, mat pilates, breath work, sleep.
    • Cramps tip: yoga can help – triangle pose, standing forward bend, downward dog, and fish pose (sitting cross legged and leaning back on a block so your back is arched) help calm cramps. 

All this being said, the most important thing is still listening to your body regardless of the phase. Syncing your exercise with your cycle is about experimenting to find what feels good for you. You’re the one who’s living inside your body; only you know what feels right and what doesn’t. There is no right or wrong – simply what your body needs in the moment. Listening to your body, you regain the power nature instilled in you.