How To Exercise During Each Phase of Your Menstrual Cycle

If you’ve ever tried to complete a high-intensity workout while fighting menstrual cramps, you’ve probably noticed that your body simply feels different, and performs differently, based on where you are in your cycle. So consider this: Instead of working against those differences, why not try working with your cycle? 

You may have heard of cycle syncing (more on that below!), which is the whole premise here. Your menstrual cycle is composed of four distinct phases, and understanding what’s happening in your body during each of these phases is key if you want to approach fitness in a way that meets you where you are during each one.

One thing to note: everybody is different, and what works for one person won’t necessarily work for everyone. That said, there’s growing support from fitness professionals — alongside countless lived experiences — suggesting that syncing workouts with your cycle may make exercise feel more supportive and sustainable.

Breaking down the phases of your cycle

Menstrual phase

This phase begins when your period starts. Progesterone and estrogen are at their lowest, which often explains why many people feel more tired, sluggish, or unmotivated to move. Perceived exertion (how hard a workout feels) can also be higher during this time. Gentle yoga, walking, or restorative practices can help ease cramps and support recovery, making it easier to stay active while giving your body the rest it needs.

Follicular phase

As estrogen rises, energy and mood often improve. Many women report feeling more motivated, stronger, and capable of tackling challenging workouts here. Science backs this up: studies have linked higher estrogen to improved endurance and quicker recovery. This is a great time to gradually increase intensity — think strength training, HIIT, or longer runs.

Ovulatory phase

Mid-cycle, estrogen peaks and testosterone gets a small boost. For some, this is the point in the cycle when they feel their absolute strongest. One runner described this phase as her “sweet spot” for setting personal records. This may be the perfect time for explosive movements, powerlifting, or pushing intensity — though it's still important to focus on proper warm ups, smart technique, and listening to your body.

Luteal phase

After ovulation, progesterone rises while estrogen drops. As Anna Bohnengel, Registered Dietitian and Fertility Nutritionist, explains: “Technically, estrogen actually rises again during the luteal phase, and PMS symptoms typically appear when both estrogen and progesterone fall — so rather than a straight climb or fall, both hormones follow more of a bell curve throughout this phase.” This hormonal shift can bring on PMS symptoms like fatigue, mood swings, bloating, or breast tenderness, which may impact performance. Lower-intensity cardio, pilates, or steady strength training often feel more supportive during this phase. Many women also find recovery practices like foam rolling, mobility work, or light stretching particularly helpful here.

What is cycle syncing?

Cycle syncing is the practice of adjusting your lifestyle habits, including exercise, to match the hormonal changes across your cycle. It’s not about following strict rules, but about creating a framework that works with your body instead of against it.

For example:

• Menstrual: restorative movement and extra rest.

• Follicular: ramp up intensity and try new routines.

• Ovulatory: aim for peak performance or set new goals.

• Luteal: slow it down, focus on balance and recovery.

Why workouts based on your cycle can help

Hormones don’t just influence reproduction: they affect energy metabolism, muscle recovery, and even mood. Estrogen is linked to improved endurance and glucose metabolism, while progesterone may contribute to increased fatigue and perceived effort. Aligning your workouts with your cycle can help you take advantage of these natural energy shifts and recover more effectively. Anecdotally, women report feeling stronger, more motivated, and less burnt out when they tailor training to their cycle.

The nuance of working out according to your cycle

While it can be tempting to think of each phase as having a clear “best” or “worst” type of workout, the reality is more complex. Research is still evolving, and results aren’t consistent across the board.

For example, a 2020 review in Frontiers in Physiology analyzed 46 studies comparing exercise performance in the follicular and luteal phases. Some studies found women fatigued less in the luteal phase, while others found the opposite in the follicular phase. Effect sizes varied widely, depending on the type of exercise (isometric vs. dynamic), muscle groups tested (upper vs. lower body), and how cycle phases were determined.

In plain terms: hormones like estrogen and progesterone do impact energy, recovery, and perceived effort, but not everyone experiences these changes the same way. One person may feel her strongest during ovulation, while another may not notice a difference — or may even feel more sluggish.

The takeaway? Cycle syncing isn’t a rigid formula. It’s a tool for self-awareness. By tracking your own energy, performance, and symptoms across a few cycles, you can identify patterns that actually matter for you, even if the broader research shows mixed results.

Cycle syncing workout plan

Here’s how you can start working with your cycle instead of fighting against it. Remember: this isn’t about perfection — it’s about awareness and adjusting based on what your body actually needs in the moment.

Workouts for menstrual phase

Your energy may be lower here, and that’s okay. Instead of pushing through, give yourself permission to slow down. Gentle yoga flows, stretching, walking, or light strength work with bodyweight or lighter weights can help ease cramps and keep you moving. Think of this phase as your body’s natural recovery week — restorative movement that supports you without draining your energy.

Follicular phase workouts

As estrogen rises, you may feel your energy level and motivation pick up. High-intensity cardio, progressive strength training, or longer endurance sessions can feel especially rewarding. Your body is primed to build and adapt right now, so it’s a great time to take advantage of that natural momentum.

Ovulatory phase workouts

With peak estrogen and a small boost in testosterone, many people feel their strongest around the time of ovulation. Explosive workouts — like sprints, powerlifting, or HIIT — may feel energizing and fun here. Just keep in mind that you should always prepare your body well with a proper warm up, maintain good technique, and listen to your body in order to reduce the risk of injury. 

Workouts for luteal phase

As progesterone rises, your body shifts gears toward rest and recovery. Symptoms like fatigue, bloating, or mood changes may show up, which can make high-intensity workouts feel harder. Steady-state cardio, pilates, moderate strength training, or restorative practices like foam rolling and mobility work tend to feel more supportive here. This phase is less about maxing out and more about maintaining consistency.

Above all, remember that your body is the expert. Your cycle can serve as a helpful guide, but it’s not a strict rulebook. Some days you’ll feel energized when you “should” be tired, and other days you may need rest during a phase that’s “supposed” to be high-energy. That’s all normal. Listening to your body will always matter more than following a rigid plan.

Working out with your cycle

Cycle syncing is about tuning in, not following strict rules. Your body already knows what it needs. By observing how your energy, strength, and motivation shift across your cycle, you can use those patterns to structure workouts that feel supportive, sustainable, and even enjoyable — no guilt required.

Ask Clara: Why am I so moody during my period?

---