Workouts based on your menstrual cycle can help you unlock incredible benefits, from enhanced performance to improved recovery. By aligning your fitness routine with the hormonal fluctuations that occur throughout the month, you can better manage energy levels, strength, and even mood. This guide dives into the best workouts for every phase of your cycle, offering actionable tips to optimize your fitness journey and embrace a more personalized approach to health.

Discover workouts based on menstrual cycle phases to boost performance, balance hormones, and enhance recovery.

In this article:

WHY WORKOUTS BASED ON YOUR MENSTRUAL CYCLE MATTER

Your menstrual cycle is divided into four phases: menstrual, follicular, ovulation, and luteal. Each phase brings unique hormonal changes that influence energy, endurance, and recovery. Syncing your workouts with these phases can:

  • Boost energy and maximize performance during high-energy phases.
  • Ease period discomfort and support menstrual health.
  • Maintain consistency with adaptable home workout routines.
  • Promote hormonal balance for improved overall fitness.

HOW EACH MENSTRUAL CYCLE PHASE AFFECTS YOUR WORKOUTS

Photo by Andrea Piacquadio

Menstrual Phase (Days 1–5): Rest and Recovery

Low hormone levels during your period can cause fatigue, making it important to prioritize gentle, restorative movements. Focus on workouts that soothe cramps, improve circulation, and support your body’s need for rest:

  • Workouts: Light yoga, stretching, bodyweight Pilates.
  • Goal: Reduce cramps, improve flexibility, and promote relaxation.
  • Avoid: Intense cardio or heavy lifting if energy is low.

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Follicular Phase (Days 6–14): Energy and Strength Surge

As estrogen rises, your energy and endurance increase, making this the perfect time to challenge yourself:

  • Workouts: Strength training, HIIT, trying new exercises.
  • Goal: Build muscle and push your physical limits.
  • Avoid: Overtraining—balance intense workouts with adequate recovery.

Ovulation Phase (Around Day 14): Peak Performance

With high estrogen and increased testosterone, your body experiences a performance boost:

  • Workouts: Heavy lifting, intense cardio, plyometrics.
  • Goal: Maximize strength and achieve personal records.
  • Avoid: Ignoring signs of fatigue or risking overuse injuries.

Luteal Phase (Days 15–28): Slow and Steady

As progesterone rises, energy levels may decrease. Focus on steady, moderate exercises during this phase:

  • Workouts: Moderate cardio, Pilates, resistance bands.
  • Goal: Maintain consistency and support hormonal balance.
  • Avoid: Overexerting yourself during times of fatigue.

EASY HOME WORKOUTS FOR EVERY CYCLE PHASE

Easy Home Workouts for Every Cycle Phase
Photo by Miriam Alonso

Home workouts provide a great way to stay active while supporting your body through its natural hormonal fluctuations. By adjusting your exercise routine to each phase of the menstrual cycle, you can stay energized and prevent overexertion.

Menstrual Phase:

  • Gentle Yoga Poses: Focus on restorative poses such as child’s pose, cat-cow, and gentle spinal twists to alleviate cramps and improve circulation.
  • Seated Stretches: Incorporate stretches that target the lower back and hips, like seated forward folds and seated side stretches, to ease tension and discomfort.
  • Foam Rolling: Use a foam roller to gently release tightness in areas like the lower back, thighs, and calves, which can help reduce discomfort and improve flexibility.

Follicular Phase:

  • Dumbbell Circuits: Include strength exercises using light dumbbells to build muscle and endurance.
  • Dance Cardio: Try energetic dance routines to boost cardiovascular fitness and elevate your mood.
  • Beginner HIIT: Challenge yourself with short, high-intensity interval training sessions to improve stamina and increase energy.

Ovulation Phase:

  • Stair Sprints: Engage in stair sprints to boost cardiovascular health and leg strength.
  • Plyometric Exercises: Incorporate explosive movements like jump squats and burpees to build power and agility.
  • Glute-Focused Routines: Target your glutes with exercises such as hip thrusts and lunges to maximize strength and muscle tone.

Luteal Phase:

  • Walking: Take regular walks to keep your body moving and reduce fatigue without overstraining.
  • Pilates: Try Pilates to strengthen your core, improve flexibility, and support postural balance.
  • Light Cycling: Opt for light cycling to maintain cardiovascular fitness while keeping impact low and avoiding excessive strain.

TIPS FOR SAFE AND EFFECTIVE CYCLE-SYNCED WORKOUTS

  • Hydrate: Hormonal changes affect hydration—drink plenty of water.
  • Track Your Cycle: Apps or journals can help monitor patterns and plan workouts.
  • Listen to Your Body: Adjust intensity or rest if you feel unwell.
  • Prioritize Nutrition: Include nutrient-rich foods, especially during energy dips.
  • Focus on Recovery: Incorporate stretching and foam rolling to prevent burnout.

CYCLE-SYNCED WORKOUT PLAN

Cycle-Synced Workout Plan
Photo by Berna

1. Menstrual Phase

  • Day 1: Rest or light stretching.
  • Day 2: Gentle yoga.
  • Day 3: Pilates for flexibility.
  • Day 4: Rest.
  • Day 5: Light walking.

2. Follicular Phase

  • Day 6: Strength training.
  • Day 7: HIIT (20 minutes).
  • Day 8: Dumbbell circuits.
  • Day 9: Active recovery (light cycling).
  • Day 10: Heavy lifting (legs/glutes).

3. Ovulation Phase

  • Day 11: Plyometric workout.
  • Day 12: Cardio sprints.
  • Day 13: Glute-focused resistance training.
  • Day 14: Core stability exercises.

4. Luteal Phase

  • Day 15: Moderate cardio.
  • Day 16: Pilates.
  • Day 17: Light dumbbell workout.
  • Day 18: Rest.
  • Day 19: Yoga or stretching.
  • Day 20: Moderate cardio.
  • Day 21: Resistance training (upper body).
  • Day 22: Light walking or cycling.
  • Day 23: Pilates or yoga.
  • Day 24: Active recovery (light walking or stretching).
  • Day 25: Dumbbell circuits.
  • Day 26: Core workout.
  • Day 27: Rest or light activity.
  • Day 28: Gentle yoga/stretching.

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Workouts based on your menstrual cycle offer a more holistic approach to fitness, allowing you to align your exercises with your body’s natural rhythms. By tailoring your routine to your cycle, you’re not only optimizing your workouts for better results but also fostering a deeper connection with your body. Start tracking your cycle today, and design a workout routine that supports and empowers you throughout every phase!

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