Starting a new fitness or health regimen? If so, have you factored in your menstrual cycle?
Your hormones play a massive role in energy levels, strength, fat burning, and even motivation. Aligning your workouts and health goals with your cycle phases can help you work smarter, not harder, and achieve sustainable results. Read on for some helpful info and our best tips to help you feel your best yet!
Back to basics
The menstrual cycle can be divided into four phases:
1. Menstrual Phase (Days 1–5):
During your period, your hormone levels (estrogen and progesterone) are at their lowest. This often leads to lower energy and a greater need for rest.
What to focus on: Gentle workouts like yoga, stretching, or light walks. It’s also a great time to prioritize self-care and hone in on your nutrition. And yes, dark chocolate is an excellent source of magnesium (brilliant buster of cramps and stress!) so tuck in!
2. Follicular Phase (Days 6–14)
Once your period finishes, your estrogen levels begin to rise, boosting your energy, strength, and also your mood. During this phase, your body is primed to handle intense workouts and build muscle.
What to focus on: High-intensity interval training (HIIT), strength training, and trying new exercises.
3. Ovulation Phase (Around Day 14)
Estrogen and testosterone peak at ovulation, giving you even more power and endurance. This is when you feel most confident and strong and are most likely to get a personal best in your sport of choice. You’re basically channeling Serena Williams.
What to focus on: Maximize your workouts with heavy lifting or long endurance sessions. It’s also a great time to push fitness goals.
4. Luteal Phase (Days 15–28)
After ovulation, progesterone rises while estrogen decreases. This can cause fatigue and lower motivation, especially in the second half of this phase.
What to focus on: Moderate exercise like pilates, steady-state cardio, or brisk walking. Listen to your body and scale back as needed.
Hormonal Impact on Weight Loss and Muscle Gain
Muscle building
The follicular phase is the best time for muscle gain, thanks to the rise in estrogen and testosterone.
Fat burning
During the luteal phase, your body relies more on fat for fuel, making it a good time for moderate cardio sessions.
Basal body temperature (BBT)
Your BBT rises slightly after ovulation due to progesterone. While the impact on calorie burn is minimal, tracking your BBT can help you understand your cycle and align your goals.
Tips for Success
1. Cycle-sync your nutrition
Focus on protein-rich meals during the follicular phase and complex carbs during the luteal phase to sustain energy. Click here for a more detailed breakdown by our in-house nutrition expert, Renata Trebing.
2. Track your cycle
Understanding the dynamics of your cycle can help you monitor hormonal changes and plan workouts. There are some great apps available or you can download our printable cycle tracker here.
3. Rest when needed
Ignoring fatigue during the luteal phase or menstruation can lead to burnout. Rest days are productive days too!
4. Be patient with results
Weight loss and muscle building fluctuate with your cycle. Consistency is key.
By understanding and working with your body’s natural rhythm, you can set yourself up for feeling your best yet—not just in January, but all year long.
