Training with Your Cycle: How Your Period Affects Your Workouts (And How to Work With It)

Ditch the shame and start syncing your training with your cycle for better performance, recovery and results.

Let’s be real—your period can feel like a major curveball when it comes to training. One week you’re crushing workouts and hitting PBs, and the next, just getting to the gym feels like a win. That’s not laziness or lack of willpower—it’s your hormones doing their thing. And instead of fighting against your cycle, it’s time we start training with it.

In this post, we’ll break down how each phase of your menstrual cycle affects your energy, strength, and performance—and how you can adapt your training to feel your best all month long.

🌸 The Menstrual Cycle, Explained

The average menstrual cycle is around 28 days and has four key phases:

1. Menstrual Phase (Days 1–5)
   This is when your period starts. Hormone levels (oestrogen and progesterone) are at their lowest, and energy can be too.

2. Follicular Phase (Days 1–13)
   Begins with your period and lasts until ovulation. Oestrogen starts to rise, and so does your energy, mood, and motivation.

3. Ovulation (Around Day 14)
   Oestrogen peaks and testosterone gets a boost. This is your power week—you might feel your strongest and fastest here.

4. Luteal Phase (Days 15–28)
   Progesterone increases. You might feel bloated, sluggish, or more emotional. PMS symptoms can hit here.

🏋️ How Your Cycle Affects Your Training

Menstrual Phase: Go gentle on yourself

Cramping? Low energy? It’s okay to scale back. Opt for lighter workouts like walking, mobility, yoga, or low-intensity strength training. But if you feel good, keep going—there’s no rule saying you have to stop.

Tip: Hydration and magnesium can help reduce cramps and fatigue.

Follicular Phase: Build momentum

This is a great time to push a bit harder. Oestrogen improves insulin sensitivity and energy levels, so your body is primed to build strength and recover well.

Focus on: Strength training, high-intensity intervals, learning new skills.

Ovulation: Peak performance

You're likely at your physical best here—strong, energised, and confident. Max out your workouts, set new goals, and enjoy the boost in coordination and stamina.

Watch out for: Slightly increased injury risk due to joint laxity, so make sure your warm-ups are solid.

Luteal Phase: Tune in, not out

You might feel heavier, slower, or more tired—this is normal. Don’t force high-intensity if it feels awful. Focus on consistency and recovery.

Best bets: Moderate strength work, low-impact cardio, mobility, and rest when needed.

Nutrition tip: Increase protein and complex carbs to stabilise mood and blood sugar.

💪 The Bottom Line

You’re not meant to feel the same every week—and your training doesn’t have to look the same either. Learning to listen to your body and work with your cycle can help you avoid burnout, improve your results, and feel more in control.

At Coached FITT, we believe in empowering women to train smarter, not just harder. Tracking your cycle is just one of many tools to help you understand your body and make fitness a sustainable part of your life.

Want to learn how to sync your workouts with your cycle?
Our coaching plans can help you personalise your training based on where you’re at each week. Message us or check out the app to get started.