Training around your cycle 

Your body isn’t the same every single day—and that’s normal.
Hormones fluctuate throughout the month, which can impact:

• Strength and stamina

• Recovery time

• Motivation and mood

Instead of fighting your body, you can work with it to make training feel better and stay consistent.

🔄 Breaking Down the Cycle (Simplified)

Your cycle is typically 28–32 days and divided into 4 key phases:

🔹 1. Menstrual Phase (Days 1–5)

🩸 What’s happening: Your period begins, hormones are at their lowest.
💪 How you may feel: Fatigued, low energy, low motivation.
🏋️‍♀️ Training Tips:

• Focus on lighter movement: walking, yoga, mobility, or deload workouts

• Don’t feel guilty for resting—this is a natural reset

• If you want to train, aim for an intensity that feels right for you. You have plenty of time throughout the month to train with high intensity 

🔹 2. Follicular Phase (Days 6–13)

🌱 What’s happening: Estrogen rises, energy and mood improve.
💪 How you may feel: Energized, mentally sharp, motivated.
🏋️‍♀️ Training Tips:

• This is a great time to lift heavier and push hard

• Try new exercises or set strength goals

• Your body may recover faster here

🔹 3. Ovulation Phase (Around Day 14)

⚡️ What’s happening: Estrogen peaks, testosterone rises briefly.
💪 How you may feel: Peak strength, high energy, confident.
🏋️‍♀️ Training Tips:

• Take advantage of this window to hit PRs or push yourself

• High-intensity training and heavier weights feel great here

• Be mindful of form—joints may be slightly more prone to injury

🔹 4. Luteal Phase (Days 15–28)

🌙 What’s happening: Progesterone rises, estrogen dips.
💪 How you may feel: Sluggish, more cravings, mood shifts, bloating.
🏋️‍♀️ Training Tips:

• Focus on consistency, not hitting new PR's 

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• Be gentle with yourself—lower energy doesn’t mean you’re lazy, it’s hormonal

💡 What If Your Cycle is Irregular or You're on Birth Control?

You can still tune into how your body feels each week:

• Track energy, mood, and recovery in your workout log

• Adjust training based on patterns you notice month to month

• Remember: Your body still goes through hormonal rhythms

🧠 Key Takeaway

You don’t have to train the same way every single week to make progress.
Honoring your cycle can help you build more muscle, reduce burnout, and feel better while doing it.

✅ Action Step:

Start tracking your cycle alongside your workouts this month.
Notice patterns in your energy, strength, and mood—and begin adjusting intensity based on how you feel.