What My Cycle Phase Training Looks Like
It’s trainer Atiya here! Have you ever considered syncing your workouts with your menstrual cycle? I’m telling you—it’s been a game-changer for me! Our bodies naturally go through different phases each month, and by tuning into these rhythms, I’ve found a way to get the most out of my training while honoring my energy levels. Here’s how I match my workouts to each phase of my cycle:
🌼 Follicular Phase: (Day 1 of Cycle - Ovulation) This is the phase where I feel like I can take on the world! High energy, good mood, and confidence to lift heavier and go harder. During this phase, I push myself with intense cardio and heavy lifting. Whether it’s strength training, HIIT, or intense cardio sessions, this is when I feel my best physically and mentally. My intensity during this phase ranges from an 8/10 to a solid 10/10—because I can!
🌻 Ovulatory Phase: (Around Ovulation Time) Talk about peak energy! This phase is when my body is firing on all cylinders. I’m confident, energized, and playful, so I really enjoy pushing the limits. I stick with heavy lifting, mix in some intense cardio, and even try new exercises. My intensity is at its highest—9/10 to 10/10. This is the time I maximize my strength and cardio, taking full advantage of my natural high.
🌸 Luteal Phase: (Post-Ovulation to Menstruation) Ah, the energy dip! During this phase, my energy starts to wane, and my mood can be a bit up and down. This is when I slow down and focus on more isolated movements—think lighter weights and resistance training. I’m all about giving my body what it craves (yes, those chocolate cravings are real!). My workout intensity is more moderate, usually around 6/10 to 8/10, and I definitely listen to my body a little more during this time.
🌹 Menstrual Phase: (During Your Period) Cramps? No problem. While my energy might be lower, I’ve found that lifting heavy for low reps during my period actually helps relieve some of the discomfort. I’ll skip most cardio and focus on form, core work, and keeping things a little lighter. My intensity here is around 5/10 to 7/10. The key is to be gentle but still keep moving.
Remember: This is what works for me. Every woman’s cycle is unique, so it’s important to find what suits your body best. Whether you’re feeling unstoppable or needing more rest, trust your body. Listen to its cues, track your phases, and adjust your workouts accordingly. It’s all about balance and tuning into your natural rhythm.
Want to know how it can work for you? This is exactly what our 2-week introduction trial program is all about, so you know you’re doing what is best for your body and can get peace of mind knowing our personal training is the right fit for you - learn more and apply for the trial here!