Fitness•Jan 03, 2024

How to Sync Your Workouts: Building an Exercise Routine Around Your Menstrual Cycle

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Listening to your body and developing a deeper understanding of hormonal patterns can help with managing period and PMS symptoms—leading to reduced stress levels, better sleep, and more effective workouts. That’s why the practice of cycle syncing workouts—leaning into your body’s changing energy levels and aligning your workouts to the different ovulation phases of your cycle—can be such a powerful tool to promote well-being. By making choices that align with your body’s natural rhythm, you’ll feel healthier, happier, and stronger all month long.

Better adapt your workouts to your monthly cycle with our Sculpt + Sync: Move through each menstrual cycle phase with our guided program. With specific workouts tailored to each of the four stages of your cycle, our recommended classes will guide you through each week, leaving you feeling more connected to your body and its changing energy levels. Not only will your workouts start feeling more effective, you’ll feel better and more in tune with your body overall.

Menstrual Cycle and Exercise Performance

Understanding the distinct phases of your menstrual cycle can revolutionize the way you approach your workouts, and how you can leverage the cycle syncing method. This will allow you to harness the power of hormonal fluctuations for optimal performance. Tailoring your workouts to where your hormone levels are at helps to build an effective connection between your exercise routine and your body's natural rhythm. Your menstrual cycle is made up of four phases—and each has a different influence on your energy levels, strength, and endurance during workouts.

Tailoring your workouts to these hormonal shifts builds an effective connection between your exercise routine and your body's natural rhythm. Your menstrual cycle is made up of four phases—and each has a different influence on your energy levels, strength, and endurance during workouts.

Menstrual Phase (3-7 days)

Hormonal changes: Estrogen and progesterone are at their lowest.
Exercise focus: Embrace lower intensity workouts.
Benefits: You may initially feel cramps and discomfort, but moving your body will always help boost your mood!

Follicular Phase (7-10 days)

Hormonal changes: Estrogen begins to rise, making you feel more positive and creative.
Exercise focus: Challenge yourself with moderate to high intensity workouts
Benefits: Increased endurance and faster recovery times await!

Menstrual Cycle and Exercise Performance

Ovulatory Phase (2-4 days)

Hormonal changes: Estrogen peaks, testosterone surges.
Exercise focus: Dive into moderately intense workouts.
Benefits: Brace yourself for bursts of energy and lean into more movement, but expect to also encounter periods of lower energy.

Luteal Phase (12-14 days)

Hormonal changes: Progesterone levels takes center stage.
Exercise focus: Engage in low to moderate intensity workouts.
Benefits: PMS symptoms, meet your match. Moving your body can help mitigate feeling sluggish or more down than usual.

Tailoring Your Workouts to Each Phase of your Menstrual Cycle

Here’s a detailed breakdown of which TSS sculpt classes are best suited for which phase of your cycle.

Menstrual Phase:

Prioritize gentle activities like like low-impact full body workout classes, yoga, and stretching.
Listen to your body's cues and give yourself the rest you deserve when you feel in need of a break.

Follicular Phase:

Rise to the challenge with 45-50min full body, 30min dance cardio, and 30min full body classes.
Integrate more intense workouts, extend your workout durations, and set ambitious fitness goals.

Ovulatory Phase:

In this phase, you will feel your energy fluctuate due to elevated estrogen levels.
At some points you will feel great; during others ,at others you may feel a bit more down.
Take advantage of higher periods of energy by stacking quickie workouts.

Luteal Phase:

Opt for moderate-intensity 30min sculpt or quickie sculpt classes.
Focus on balance and core strength for a more well-rounded fitness experience.

Flexibility and Recovery Exercises for Each Phase

Here's how to integrate rest and recuperation into your fitness journey:

Menstrual Phase:

Embrace gentle stretching and yoga to release tension.
Practice relaxing and stress-reducing techniques like meditation and journaling.

Follicular and Ovulatory Phases:

Dive into dynamic stretching to enhance flexibility.
Incorporate foam rolling to expedite muscle recovery.

Luteal Phase:

Engage in gentle stretching and foam rolling to prevent muscle soreness.
Embrace mindfulness techniques to manage stress effectively.

Tracking Your Menstrual Cycle

Utilizing dedicated apps or calendars to monitor each phase enables you to plan your workouts strategically, aligning them with your body's changing needs. Take your tracking a step further by recording mood, energy levels, and physical symptoms, providing valuable insights into your overall well-being throughout the month. Tracking your menstrual cycle will help you plan your workouts strategically, achieve better results, and take care of your body all month long.

It is important to note that there are other factors that can affect the consistency of your menstrual cycle. Birth control, hormonal imbalances, stress, and certain medications could have an effect on your ovulation cycle. Please contact your healthcare provider about any concerns or questions.

Tracking Your Menstrual Cycle

Utilize menstrual cycle tracking apps or calendars to more precisely monitor the different phases of your cycle.
Record additional factors such as mood, energy levels, and physical symptoms to gain deeper insights into how you’re feeling throughout the month.
Analyze your tracking data to plan workouts strategically, ensuring you optimize each phase and better tailor your fitness goals week to week. P.S.— Sculpt + Sync program does the heavy lifting for you!

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How to Sync Your Workouts: Building an Exercise Routine Around Your Menstrual Cycle

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How to Sync Your Workouts: Building an Exercise Routine Around Your Menstrual Cycle

Menstrual Cycle and Exercise Performance

Menstrual Phase (3-7 days)

Follicular Phase (7-10 days)

Menstrual Cycle and Exercise Performance

Ovulatory Phase (2-4 days)

Luteal Phase (12-14 days)

Tailoring Your Workouts to Each Phase of your Menstrual Cycle

Menstrual Phase:

Follicular Phase:

Ovulatory Phase:

Luteal Phase:

Flexibility and Recovery Exercises for Each Phase

Menstrual Phase:

Follicular and Ovulatory Phases:

Luteal Phase:

Tracking Your Menstrual Cycle

Tracking Your Menstrual Cycle

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