Cycle Syncing: How to Align Your Workouts with Your Menstrual Cycle for Better Results

Sticking to your New Year's resolution of working out consistently can feel tough, especially when your menstrual cycle gets in the way. Instead of pushing through, why not embrace cycle syncing? By adapting your workouts and nutrition to each phase of your cycle, you can maximize energy, reduce fatigue, and improve performance.

Not sure what cycle syncing is? Check out this article explaining cycle syncing for a deeper dive into how it works and why it’s so beneficial.

Here are my top 5 tips for syncing your workouts with your cycle:

1. Track Your Cycle

To start cycle syncing, it’s essential to track your menstrual cycle. Using a period tracker like Flo can help you stay on top of where you are in your cycle. Understanding your current phase allows you to tailor your workouts and nutrition, giving your body the care it needs.

2. Understand Your Body’s Needs During Each Phase

Each phase of your menstrual cycle impacts your energy, strength, and endurance. Here’s how to align your cycle syncing efforts with your body’s needs:

• Menstrual Phase (Day 1–5): Rest and focus on light movement, such as yoga or walking.

• Follicular Phase (Day 6–14): Leverage your energy boost with high-intensity workouts or strength training.

• Ovulation (Day 15–17): Take advantage of peak energy for intense exercises or trying new activities.

• Luteal Phase (Day 18–28): Gradually reduce intensity and opt for lower-impact exercises to manage fatigue or bloating.

  
  

3. Plan Workouts According to Your Cycle

Aligning your fitness routine with cycle syncing principles ensures you’re working with your body, not against it:

• High-Intensity Workouts: Best during the Follicular and Ovulation phases.

• Strength Training: Optimal in the Follicular phase for muscle recovery and growth.

• Low-Impact Activities: Ideal for the Menstrual and Luteal phases to prioritize recovery and relaxation.

Tailoring your workouts this way helps you feel more energized and achieve better results.

4. Fuel Your Body with a Cycle-Syncing Diet

is a critical part of cycle syncing. Adjusting your diet to your cycle phases can boost energy and manage symptoms:

• Menstrual Phase: Focus on iron-rich foods like spinach, beans, and lentils.

• Follicular Phase: Include protein and healthy fats to fuel your workouts.

• Luteal Phase: Curb cravings with magnesium-rich snacks like dark chocolate, nuts, and seeds.

Looking for inspiration? Try this Cycle Syncing cook book.

5. Use Cycle Syncing as a Flexible Framework

While cycle syncing provides valuable guidelines, listening to your body is just as important. Some days, you may feel up for a tough workout during a lower-energy phase. On others, you might need extra rest, even in a high-energy phase. The goal is to stay flexible and prioritize movement that feels right for you.