min read
November 1, 2023

Power Up Your Cycle: The Best Workouts for Each Phase of Your Menstrual Cycle

Adjusting your workout routine to your energy levels.

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Did you know that tailoring your workouts to the different phases of your menstrual cycle can optimize your fitness journey? It's true. Just as our hormones fluctuate throughout the month, so do our energy levels, strength, and endurance. Adapting your workouts to each phase of your cycle can harness your body's natural rhythm and elevate your fitness routine.

Menstrual Phase (Days 1-5) 

During your period, it's common to experience discomfort and lower energy levels. Instead of pushing yourself to the limit, focus on gentle exercises like yoga, stretching, or walking. These low-impact activities help alleviate cramps, promote relaxation, and increase blood flow to the muscles. 

Follicular Phase (Days 6-14)

As your body gears up for ovulation, your energy levels begin to rise. Take advantage of this surge by incorporating strength training and high-intensity workouts into your routine. Engage in activities like weightlifting, HIIT (High-Intensity Interval Training), or cardio exercises. Your body is primed for building strength and endurance during this phase, so challenge yourself and push the boundaries of your fitness goals.

Ovulation (Day 14)

When you hit the ovulation phase, you might feel like a fitness superstar. Capitalize on this surge of energy by focusing on activities that emphasize balance, agility, and flexibility. Consider trying activities such as dance, Pilates, or yoga flows that promote core strength and stability. These exercises enhance body awareness, coordination, and flexibility, harnessing the heightened physical capabilities of this phase.

Luteal Phase (Days 15-28): 

The luteal phase often brings hormonal fluctuations and possible mood swings. Opt for workouts that provide a sense of grounding, stress relief, and gentle strength-building. Incorporate activities such as strength-based yoga, barre, or long walks. These exercises can help maintain muscle tone, reduce stress, and enhance overall well-being. 

Benefits of Tailoring Workouts to Each Phase

Optimized performance: By aligning your workouts with your menstrual cycle, you can capitalize on the natural energy fluctuations and hormonal changes, maximizing your performance during each phase.

Enhanced recovery: Tailoring exercises to match your body's needs at specific times can support better recovery, reducing the risk of overexertion or injury.

Hormonal balance: Adjusting workouts to suit your cycle can help regulate hormone levels, potentially improving mood stability and reducing premenstrual symptoms.

Improved fitness progress: By leveraging the unique strengths and characteristics of each phase, you can target specific fitness goals more effectively, whether it's building strength, flexibility, or endurance.

Every woman's cycle is unique, and it's essential to listen to your body and make adjustments based on your individual needs and preferences. Keep a workout journal or use a fitness tracking app to monitor your energy levels, exercise preferences, and progress throughout your cycle. This way, you can gain valuable insights into how your body responds and fine-tune your workouts accordingly. 

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The Lanby Editorial Team