How to Cycle Sync Your Workouts Optimise your fitness by aligning your workouts to each phase of your menstrual cycle.

How to Cycle Sync Your Workouts Optimise your fitness by aligning your workouts to each phase of your menstrual cycle.

Cycle syncing is something you might have heard about in recent years, but if you’re still unsure what it is, you’ve come to the right place. “The concept of cycle syncing refers to aligning certain types of workouts to the different parts of your menstrual cycle,” says Dr. Cheruba Prabakar, a board-certified OB-GYN and one of The Luna Daily Collective of medical advisors. “The idea is that our mood, appetite, strength, and energy fluctuate based on which part of the menstrual cycle we are in, thus making it more ideal for certain types of body movement and exercise over others.”  

As an overview, your menstrual cycle consists of four phases: menstruation, follicular, ovulatory, and luteal. “More restorative activities may be prioritized with an actual period to give the body a chance to recuperate and rest,” says Dr. Prabakar. “More intense exercises may best align mid-cycle during ovulation when the body has the highest amounts of energy and zest.”  

In short, you’ll generally feel more tired and have lower energy during your menstruation and luteal phases, whereas your follicular and ovulatory phases are associated with higher energy. Adjusting your routine to this rise and fall of energy and hormones is the foundation of cycle syncing, and your overall fitness routine and activity levels are big factors that come into play.  


Cycle syncing informs you about your body and its monthly changes. Knowledge about your shifting energy levels and moods and why they are in flux each month will lead you to a deeper understanding of yourself and can lead to more optimal workouts that work for you. The benefits of cycle syncing your workouts include:   

  • Optimal workout results and performance

  • Reducing PMS symptoms and period pain

  • Lower risk of injury  

  • Improved mood, sleep, energy, and productivity

  • Feeling more balanced overall 



Day 1-5  

Your uterus lining is shedding, which causes bleeding. The length varies, but it typically lasts around five days or less. You are likely tired and fatigued during your period because your estrogen and progesterone levels are very low. The below workouts would be best for this phase since they are easy on your body and can help relieve cramps and other symptoms with deep stretches.  

  • Yin yoga  

  • Gentle yoga and Pilates flows  

  • Walking  

  • Stretching  

Day 5-14  

This is when your body is growing the best follicle from the ovary for that cycle. About 20 eggs develop during this phase, but only one will mature completely. You'll feel more uplifted, and estrogen levels increase during this time. Because of your rising energy levels, turn to powerful workouts to work up a sweat or get your heart rate pumping with hikes or walks on a steep incline.  

  • Power yoga and Pilates flows  

  • HIIT 

  • Running/cardio  

  • Hiking 


Day 14-15 

Your energy and libido are at their highest during ovulation, which is when the most mature egg is released from the ovary and is ready for fertilisation. The ovulatory phase only lasts from 12 to 24 hours, and generally occurs in the middle of your cycle — i.e., between the first day of your last period and the first of your next period. Make the most of this peak in energy with the high-intensity workouts below. 

  • HIIT  

  • Cycling  

  • Stair master 

  • Circuit training  

Day 15-28 

If the egg isn’t fertilised, your body prepares to start the process over and PMS symptoms like mood swings, bloating, and fatigue can creep in. Your uterus is preparing to shed again, so your energy levels come down from their previous high. Prioritise low-impact workouts with slower movements so you don’t overwork yourself during this transitional time.  

  • Strength training  

  • Walking  

  • Barre 

  • Yoga  

  • Low-impact Pilates 

Reviewed by Dr. Cheruba Prabakar, board-certified OB-GYN and medical advisor of Luna Daily. Dr. Prabakar specialises in treating women across a range of conditions like heavy periods, endometriosis, and infertility. She is also a nationally certified menopause practitioner and helps women through their transitions with hormone therapy. 

Back to blog