When it comes to working out on your cycle, there’s really only one answer: do what works for you. There’s so much opinion out there, but the truth is, your body knows best. I recommend getting to know your cycle and the symptoms that come with it. Pay attention to how your energy, strength, and mood fluctuate throughout the month and adapt your training accordingly.
For me, the first and second days are brutal with horrendous back pain, so heavy hinging is a hard pass. The days leading up to my period are doable, but fatigue isn’t always great, so I prefer lifting at home. Movement is always medicine, no matter what—that’s why tapering intensity and being flexible with your training schedule is a skill worth having. Adapting is better than going to extremes—like not lifting at all or trying to power through with a “mind over matter” approach. The goal is to keep moving, even if that means scaling back. Listening to your body and adjusting based on what it needs is how you make progress without burning out. On the toughest days, leaning into low-impact activities helps keep the body moving without adding unnecessary stress. It’s important to listen to yourself, and when you’re feeling better, you can always make up for missed days. The key is flexibility and understanding that consistency is built over time, not just through pushing hard every day.
Understanding how stress affects your body during the luteal phase is key. During this phase, your body naturally experiences higher levels of progesterone, which can increase fatigue and reduce your ability to recover as efficiently. This means your muscles may not recover as quickly, and your energy levels can dip, making it harder to push yourself through intense training sessions. It’s important to acknowledge these changes and adjust your training accordingly. During the luteal phase, it’s okay to focus more on lighter, low-impact workouts, prioritizing movement that supports recovery rather than pushing your limits. By respecting your body’s signals during this time and adjusting your routine, you’ll avoid burnout and still stay on track with your long-term goals.
It’s fascinating, but there are actually pro athlete teams that sync their training schedules with their players’ cycles to optimize performance. By understanding the different phases of the menstrual cycle, these teams can tailor training sessions for when athletes are likely to have more energy and are better able to recover. The goal is to have the whole team synced, so everyone is training in a way that aligns with their cycle, maximizing performance and recovery for each player. Every woman’s experience with her cycle is different, and some may feel good enough to continue with their regular training plan during the luteal phase or even their period, and that’s perfectly fine too. It’s all about tuning in to how your body feels and adjusting based on your individual needs. What works for one person may not work for another, so honoring how you feel each month and being flexible with your training is key. If you’re able to push through and maintain intensity without overdoing it, that’s great—it’s all about finding your own balance.
