Cycle Wellness II. – Train in Sync with Your Energy Levels

Some days, you're crushing to-dos, setting personal records, and feeling like a powerhouse. Other days? Just making it through feels like an achievement. That’s not just a mood swing—it’s your cycle doing its thing! In the second episode of our Cycle Wellness series, we’re breaking down how to match your workouts to your energy levels — whether you’re ready to go all out or just need a feel-good stretch. Syncing movement with your cycle means fewer slumps, more strength, and workouts that actually feel good.

Let’s break it down, phase by phase:

Menstrual Phase (Days 1–5): Built-in Rest days

This is your body’s built-in reset period (literally). Estrogen and progesterone are at their lowest, meaning energy levels often take a dip. Instead of pushing yourself into intense workouts, give yourself permission to slow down. Your body is doing a lot of work already, so think of this phase as recovery mode. If movement feels good, go for it. If not, rest guilt-free—you’ll be back at it soon enough.

Go for: 

✔ Gentle yoga (have you tried yin yoga?) or stretching. 

✔ A short workout at home, if you're not in the mood to come out of your cave

✔ Slow, mindful walks

✔ Extra rest (yes, it counts!)

Follicular Phase (Days 6–14): Back on track

Post-period energy boost? Yep, that’s estrogen doing its thing! This is when you start to feel more motivated, energized, and ready to push yourself a little harder. Your body is primed for endurance and strength gains, so take full advantage. This is when hitting a new personal best or crushing a high-intensity workout feels oh-so-satisfying.

Go for: 

✔ Strength training (muscle-building magic happens here, just don’t forget your post workout protein drink!)

✔ HIIT or cardio, go for power runs 

✔ Trying something new—this is the best time to experiment with fresh workouts

Ovulatory Phase (Days 15–17): Superwomen time

Welcome to your superwoman phase. Estrogen is at its highest, and your confidence, strength, and stamina are all peaking. Just keep in mind that your joints might be a little looser during ovulation, so pay extra attention to your form and recovery to avoid injuries.

Go for: 

✔ High-energy cardio (running, cycling, dance classes)

✔ Heavy strength training (just don’t forget the post workout protein drink in this case neither)

✔ Group workouts (you’ll likely feel more social)

Luteal Phase (Days 18–28): Flowing with PMS

As progesterone rises and estrogen drops, you might notice your energy winding down. But that doesn’t mean skipping your workouts—just shifting to a gentler approach. This is also when PMS symptoms (bloating, fatigue, mood swings) might kick in, so listen to your body. Some days, you’ll still feel strong enough to lift weights, while other days, a long stretch session might be all you need. Both are equally productive, so honor what your body craves.

Go for: 

✔ Pilates or barre

✔ Low-impact strength training

✔ Walking, swimming, or hiking—reconnect with nature