Flow With Your Cycle: Aligning Fitness with your Feminine Energy
Women’s bodies operate on a 28-day cycle (on average), unlike men, who follow a 24-hour hormonal cycle. Women’s 28-day cycle mirrors the lunar cycle, aligning with the phases of the Moon—new, waxing, full, and waning. In contrast, men’s 24-hour hormonal cycle aligns with the Sun’s daily rhythm, with testosterone peaking in the morning and declining by night, mirroring the rise and set of the Sun. For women, this means that our energy, strength, and recovery fluctuate throughout the month. Instead of forcing the same intense workouts daily, cycle syncing your fitness routine can help you optimize results, prevent burnout, and honor your body’s natural rhythms.
Phase 1: “Winter” The Menstrual Phase (Days 1-5)
During the menstrual phase, estrogen and progesterone are at their lowest, leading to natural fatigue as the body sheds the uterine lining. This phase is associated with blood loss and lower Qi (energy), making warmth and gentle movement essential for balance. At this time we want to focus on rest or restorative workouts that help circulation without overtaxing the body. Prioritizing slow, mindful movement during this phase supports recovery, reduces cramps, and aligns with the body's need for rest and renewal. Because we are experiencing a depletion of Qi and Blood, our body is craving warmth so the sauna will also be perfect for this to help support circulation and prevent cold stagnation which can contribute to cramps and sluggish energy.
IN =
Resting
Gentle walking
Yin yoga or light stretching (to help ease cramps + promote blood flow)
Low intensity Pilates
Qi Gong (to nourish energy)
Sauna
OUT =
Intense cardio or HIIT (as this can increase inflammation + cortisol - which we are sensitive to at this point)
Heavy weightlifting (ligaments are looser increasing the chance of injury)
Cryotherapy (can slow circulation + cause stagnation)
Phase 2: “Spring” The Follicular Phase (Days 6-14)
During the follicular phase, estrogen levels start rising, leading to an increase in energy, mood, and endurance. A slight testosterone boost also enhances motivation and strength gains, making this an ideal time to start getting back into more moderately intense workouts. This phase is considered a building phase, meaning the body thrives on nourishment and movement to circulate Qi efficiently. However, it’s important to ease into intensity rather than over-exerting too quickly, as the body is still transitioning out of the lower-energy menstrual phase. Gradually increasing workout intensity allows for optimal performance and recovery.
IN =
Strength training (progressive overload, heavier weights)
Moderate cardio (running, cycling, swimming)
Dynamic yoga
Dance workouts
Pilates
OUT =
Over-exerting too quickly (gradually increase intensity)
Phase 3: “Summer” The Ovulation Phase (Days 15-17)
During the ovulation phase, estrogen and testosterone peak, resulting in the highest levels of energy, strength, and libido. This makes it the optimal time for intense workouts, as the body is primed for muscle growth, endurance, and peak performance. This phase is the most expansive, yang-dominant stage, meaning energy is outward-focused and at its most powerful.
IN =
HIIT workouts (high-intensity interval training)
Heavy lifting (muscle growth is most efficient here)
Group fitness classes (social energy is highest)
Running or endurance training
OUT =
Not taking advantage of this energy!
Be mindful of excessive heat exposure (esp with sauna or hot yoga) if you’re feeling overheated
Phase 4: “Autumn” The Luteal Phase (Days 18-28)
During the luteal phase, estrogen begins to decline while progesterone rises, preparing the body for a potential pregnancy. Energy levels remain relatively high in the early luteal phase but gradually decline as menstruation approaches. At this time, Qi and Blood begin moving inward, signaling a time for grounding and slowing down rather than pushing too hard. It’s important to avoid overtraining or forcing high-intensity workouts at this time as the body shifts toward a more restorative state, extra recovery time is essential to prevent fatigue and hormonal imbalance.
IN =
Low intensity strength training (lighter weights, higher reps)
Yoga or Pilates (supports relaxation and eases PMS symptoms by calming the Liver + Spleen)
Low-impact workouts (walking, barre, light jogging) to circulate Qi without overstimulating the nervous system
OUT =
Overtraining or pushing through fatigue—your body needs more recovery time so listen to your body!
Reduce high-impact workouts as joints may be more sensitive due to progesterone.
