How to Cycle Sync your Workouts

Last Updated on May 11, 2023

Discover how to cycle sync workouts & the best workouts for each phase that can help you lose weight and feel great during your cycle.  You may be wondering what the heck cycle syncing is?  I got you!

I’m going to cover what cycle syncing is, why it’s important, the best workouts for the different phases of your cycle that maximize the weight loss & health benefits.

HINT: If you’re currently exercising, or experiencing any hormonal issues, or PMS symptoms during your cycle – I highly recommend it.  And if you do feel PMS symptoms (especially fatigue & joint pain) DO NOT power through a workout… it can do more harm than good and make symptoms worse.

Let’s dig in!

What is Cycle Syncing?

Cycle syncing is a practice that involves identifying the different phases of the menstrual cycle and adapting/aligning your lifestyle, exercise, and self-care routine accordingly.

Hormonal fluctuations during the menstrual cycle can affect your physical and emotional well-being… and can have an impact on athletic performance and symptoms, like fatigue, joint pain, and water retention.

Adjusting your physical activity to support your hormonal changes & needs – instead of working against them – you can optimize your weight, health, mood, and energy levels.

Cycling the type & intensity of your workouts according to hormone fluctuations can also help alleviate/prevent symptoms and maximizes benefits during each phase of your menstrual cycle.

For example, during the follicular phase (days 1-14), when estrogen levels are increasing, it’s better to do high-intensity workouts to build lean muscles and encourage sweating to help detoxify the excessive estrogen.

During the luteal phase (days 15-28), when progesterone levels are increasing, it’s better to engage in lower-intensity workouts.

Pin the Workout Sync Cycle to Pinterest so you’ll have it forever

SYNC CYCLE WORKOUTS

Here are some recommended workouts for each phase of the menstrual cycle:

1. Menstrual Phase (Day 1-5): During the menstrual phase, hormone levels are low, and energy levels may be low as well. Gentle exercises like walking, yoga, or light stretching can help reduce cramps and improve mood. Rest, self-care activities, and somatic exercises are also crucial during this phase.

      Try these:  Foam Rolling Exercises, Leg Stretches, Back Stretches

2. Follicular Phase (Day 6-14): During the follicular phase, estrogen levels are increasing, which can lead to increased energy, stamina, and muscle mass. High-intensity workouts like spinning, circuit training, low-impact HIIT, or weight lifting can be especially beneficial during this phase.

       Try these: Workouts for Women

3. Ovulatory Phase (Day 14): The ovulatory phase is a short phase in which an egg is released from the ovary. Estrogen and testosterone levels are at their highest during this phase, which can increase strength and endurance. HIIT or other higher-intensity workouts can be beneficial during this phase.

      Try these: HIIT Workout for Women, Fat Burning Full Body Workout

4. Luteal Phase (Day 15-28): During the luteal phase, progesterone levels are increasing, which can lead to fatigue and decreased energy levels. Lower-intensity workouts like yoga, Pilates, walking, and low-intensity weight training workouts can be beneficial during this phase. Stress-reducing activities like meditation or gentle stretching can also be helpful.

       Try these:  10 minute butt workout, 10 minute arm workout, 10 minute ab workout, Upper Body/Arm Stretches

Always remember that everyone has their own unique bioindividuality and that everyone’s body & needs are different.  What works for one person may not work for another. It’s always a good idea to listen to your body and adjust your workouts based on how you’re feeling throughout your cycle.

You may be wondering if syncing your workouts to your cycle is necessary.  It’s not BUT I highly recommend it because it has a ton of benefits and makes sense.

Who wants to do a highly intense workout when you’re feeling super tired, emotional, and achy?

NOT ME!  I’d much rather do the high-intensity stuff when I’m feeling up to it.

But there are tons of other health benefits that should motivate you to give cycle syncing a try.

CYCLE SYNCING BENEFITS

Cycle syncing workouts can be beneficial for anyone who wants to optimize their fitness routine and support their overall health. Cycling can be particularly useful for those who experience irregular menstrual cycles, PMS symptoms, or hormonal imbalances and stress regularly.

Women who are very active and athletic may also benefit from cycle syncing to maximize their performance and reduce the risk of injury.

SYNC CYCLING WORKOUTS FOR HEALTH & WEIGHT LOSS

Cycle syncing can help with weight loss by optimizing your metabolism and hormonal balance. By syncing your diet and exercise with your menstrual cycle, you can support your body’s natural hormonal fluctuations, which can help improve your overall health and aid in weight loss.

Here are some ways that cycle syncing can help with weight loss:

Optimizing Metabolism: During the follicular phase, when estrogen levels are increasing, your metabolism may be faster, which can help burn calories more efficiently. This can be a good time to focus on high-intensity workouts and eat nutrient-dense foods.

Reducing Cravings: During the luteal phase, when progesterone levels are increasing, you may experience more cravings for sweet or salty foods. By choosing healthy snacks like fruits, vegetables, or nuts, you can reduce cravings and avoid overeating.

Balancing Hormones: Hormonal imbalances can lead to weight gain and difficulty losing weight. By supporting your body’s natural hormonal balance through cycle syncing, you can potentially reduce the risk of hormonal imbalances that can lead to weight gain.

Supporting Digestion: During the menstrual phase, when hormone levels are low, your body may be more sensitive to certain foods. By choosing easy-to-digest foods and avoiding processed or greasy foods, you can support your digestion and potentially reduce bloating or other digestive issues.

Improved Fitness Performance: By syncing your workouts with your menstrual cycle, you can potentially optimize your energy levels and performance. For example, high-intensity workouts may be more effective during the follicular phase when estrogen levels are higher, while lower-intensity workouts may be more appropriate during the luteal phase when progesterone levels are increasing.

Reduced Risk of Injury: Hormonal fluctuations during the menstrual cycle can affect your body’s flexibility and strength. By adjusting your workouts to match your energy levels and physical abilities, you can potentially reduce the risk of injury and improve your overall fitness.

Enhanced Recovery: The menstrual cycle can also affect your body’s ability to recover from workouts. By adjusting your workouts during the luteal phase and focusing on recovery activities like stretching and yoga, you can potentially enhance your recovery and reduce the risk of fatigue or burnout.

Reduced PMS Symptoms: Women who experience PMS symptoms like cramps, headaches, or mood changes may benefit from cycle syncing their workouts. By adjusting their workouts to match their energy levels and physical abilities, they can potentially reduce PMS symptoms and improve their overall health and well-being.

It’s important to note that cycle syncing should be combined with other healthy habits like eating a balanced diet and getting regular exercise, sleep, and stress management.

Remember, you can’t fix a problem if you’re simultaneously making it worse at the same time – so use cycle syncing as a part of your approach. If you have existing hormone issues, I highly recommend my Total Transformation Program.  It can balance hormones (and rids the body of everything else that can make it harder to lose weight) in 4 weeks flat!  You can lose up to 20 pounds during your first 4 weeks.

Always listen to your body and adjust your routine as needed… this is especially true for those with existing hormone issues.

If you’re considering cycle syncing your workouts, it’s a good idea to track your menstrual cycle and pay attention to any changes in your energy levels, mood, or other symptoms. This can help you adjust your workouts accordingly and optimize your fitness routine.

Certain medical conditions & medications can adjust your needs. If you have any concerns or questions about cycle syncing, it’s always a good idea to speak with a healthcare provider.

HOW TO TRACK YOUR CYCLE?

There are several ways to track your menstrual cycle, which can help you sync your workouts and other activities with your hormonal changes. Here are some methods:

1. Menstrual Calendar: You can use a menstrual calendar to track the start and end dates of your period. You can also track any symptoms you experience during your cycle, such as cramps, mood changes, and energy levels. There are many apps and online tools available that can help you track your cycle.

2. Basal Body Temperature (BBT): BBT is your body’s temperature at rest. During the menstrual cycle, BBT changes in response to hormonal fluctuations. By taking your temperature every morning before getting out of bed, you can track changes in BBT to identify when you are ovulating and when your period is likely to start.  From there you can count the days that match up to the 4 phases in the 28-day cycle.

3. Hormone Testing: Hormone testing involves measuring the levels of estrogen, progesterone, and other hormones in your blood. This method can provide more detailed information about your hormonal changes but requires a blood test.

Once you have identified the different phases of your menstrual cycle, you can sync your workouts accordingly. For example, during the follicular phase, when estrogen levels are increasing, you may want to focus on high-intensity workouts like running or weightlifting. During the luteal phase, when progesterone levels are increasing, you may want to focus on lower intensity workouts like yoga or walking.

It’s important to listen to your body and adjust your workouts based on how you feel. If you experience any pain or discomfort during your cycle, it’s always a good idea to speak with a healthcare provider.

Now that you know how to sync your cycle you can start right now.

What phase of workouts are you in?  Have any questions?  Let me know in the comments.

xo

Your Coach & Biggest Cheerleader,

Remember, to balance your hormones with food & exercises I recommend my Total Transformation Program.

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