Best Workouts for Every Menstrual Phase: A Cycle Syncing Guide

You definitely remember the days of middle school P.E. class when every other girl used her “time of the month” to get out of running the mile, and maybe you were one of them.

And you most definitely remember your P.E. teacher saying something like “You’ll feel better if you keep moving!”...and we’re here to tell you something surprising…your teacher was right. 

Maybe you love exercise, or maybe you hate it. The truth is, exercise benefits ALL of us. In fact, studies show women who exercise regularly have a significantly lower risk of premature death. 

If you can keep the real benefits of exercise in mind instead of the million vain reasons, you’re way more likely to stick with it. 

Not only that, but if you learn how exercise can work with your body instead of against it, you might just want to wake up in the morning and go for a jog or lift some weights. 

What is Cycle Syncing Exercise?

Cycle syncing has been a buzz word for the last several years, and we want to explain it in a way that makes sense. Here at Pixie, we are about making things digestible & not overly complicated. If you want all of the sciency explanations about cycle syncing, you can certainly find them. But to put it plainly, cycle syncing is just trying to plan your life in step with your menstrual cycle phase. 

And some of you are thinking “uh oh…chat, what are the phases of my cycle?!” & we will explain that too! 

Specifically, we want to give you a quick guide you can reference to continue moving through every phase of your menstrual cycle. The reality is every phase is different & your body might feel best if you pay attention and plan with your phases in mind. 

What this does not mean is a rigid set of rules you must follow.

What this does mean, is you have the knowledge to pay attention to your body & the signals it gives you. You can plan your workouts around the phases of your cycle, but not be bound by any set of rules.

Pixie Values Early Education

Many girls don’t learn about each phase of their cycle until a decade or more into having a period, but early education truly is key.

The more you know about how your body works, the more support you can give it. If you’re new to learning about the phases of your cycle, start keeping mental notes of how you feel throughout the month. 

You might be surprised how your mood and body actually do feel different depending on where you are in your cycle.

The 4 Phases of Your Menstrual Cycle 

Menstrual Phase (Your Period)

This is when you have your period. Your body is shedding the lining of the uterus, and you may feel more tired, emotional, or in need of extra self-care.

Follicular Phase

Once your period ends, you may start to feel more energized and motivated. This phase is often associated with a fresh, optimistic feeling as your body prepares for the next stage of the cycle.

Ovulatory Phase

This is when your body releases an egg. Many women feel their most confident, social, and energetic during this phase.

Luteal Phase

After ovulation, your body begins preparing for your next period. You may notice changes like bloating, mood swings, food cravings, or lower energy. If pregnancy doesn't occur, this phase ends when your next period begins.

How to Exercise During Each Phase

You don’t have to be an exercise guru or perfectionist to move your body regularly. Every woman can find a style of movement she loves. Traditional exercise, group fitness, and fitness competitions are great for lots of people, but they are not the only options. Below, you will find a quick reference guide of how to exercise in every phase of your cycle. Screenshot, print, share with a friend! 

And remember, these ideas just scratch the surface. You can move your body in endless ways.

Menstrual Phase (Your Period): You’re more tired than usual

• Walking
• Gentle yoga
• Stretching
• Pilates
• Light strength training
• Rest days when needed

Follicular Phase: Your energy is picking back up

• Strength training
• Running
• Cycling
• HIIT workouts
• Trying new fitness classes
• Increasing workout intensity

Ovulatory Phase: Your energy is high

• Heavy lifting
• Sprint workouts
• HIIT training
• Competitive sports
• Challenging cardio sessions
• Personal record attempts

Luteal Phase: Your energy begins to dip again

• Moderate strength training
• Pilates
• Walking
• Cycling
• Yoga
• Recovery-focused workouts
• Lower-impact cardio

Do You Have to Cycle Sync Perfectly?

No!

Learning to sync your exercise with your cycle is not about perfection. Understanding your body is a lifelong journey & it will change from month to month and year to year. 

There is so much beauty in being a woman, but the truth is, our bodies do not function like men. Our hormones rise and fall throughout the entire month, which makes every 5-7 days feel a little bit different. 

We can either get frustrated about this reality or we can do our best to work with our bodies to learn what makes them feel the absolute best. 

What If My Cycle is Irregular?

You aren’t alone! You just need to practice awareness & pay attention to your energy levels, mood, sleep, and workout performance. 

Your body is always communicating something with you and there’s so much value in listening.

Cycle Syncing isn’t an Excuse to Do Less

It really is about doing what your body needs & not forcing your body to do the same exact things every single day when it literally was not built for that. 

When you stop forcing yourself to give the same energy day after day and start paying attention to your natural rhythms, exercise becomes sustainable, and dare we say…enjoyable.

Your body isn’t meant to feel the same every day of the month.

And once you understand that, everything starts to make a lot more sense.