Syncing your workouts to your menstrual cycle

By our PCYC Dalby Gym+Fitness Team

Training whilst on your period can sometimes feel like an uphill battle.  Due to the wave of hormonal changes that occur during a menstrual cycle, your body may not always perform at its peak.  ‘Cycle Syncing’ is the practice of syncing training sessions with the hormonal changes that occur during this time.  Some reasons for adapting ‘Cycle Syncing’ to your training can be:

Energy Levels

During the follicular phase (14 days from the first day of your period), estrogen levels rise.  This leads to potentially higher energy levels and increased performance, making this phase ideal for increasing the intensity of training sessions.  This phase is also the perfect time for chasing those all-important strength and muscle gains.


At the luteal phase (day 15 onwards of a 28-day cycle) of the menstrual cycle, the increase in progesterone can result in an increase of body temperature and a decrease in energy.  During this phase it is important to listen to your body and incorporate more rest where it is needed.

Mind to body connection

Being aware of the phases of your cycle can help in assessing your body’s needs so you can adjust your training accordingly.  This will foster a deeper connection to your overall health and wellbeing both physically and emotionally.

It is always important to remember that what is experienced during a menstrual cycle is unique.  Not everybody’s cycle neatly follows a typical phase.  Factors like stress, lifestyle factors and overall health can have an impact on how you will feel throughout your cycle.  If needed, adjust workouts according to the phase and how you are feeling and always listen to your body.  If you feel you need guidance before making significant changes to your training routine, always consult with a healthcare professional.