Your Cycle Isn’t Your Enemy - How to Work With Your Body, Not Against It
For years, women have been told to push through their workouts the same way every day, regardless of how they feel. But the truth is, our bodies don’t run on a 24 hour clock, they run on a cycle. Hormones shift week by week, influencing energy, mood, recovery and even how workouts feel. Instead of fighting against these changes, understanding them can help you move in a way that feels smarter, kinder and more sustainable.
Why does this matter?
For too long, conversations around women’s fitness gloss over, or stigmatise, the menstrual cycle’s role in performance, mood and energy. In reality, understanding these hormonal rhythms can transform how women experience exercise, not as an obligation, but as a supportive, body respecting practice.
Myth busting - Does performance actually change throughout the cycle?
Large scale reviews find no meaningful differences in strength, power or adaptation to resistance training across menstrual phases. Studies conclude that “short term fluctuations in reproductive hormones… do not appreciably influence acute exercise performance or longer term muscular adaptations.”
What about endurance? Research notes a specific challenge - during the mid-luteal phase (post ovulation), prolonged exercise in hot, humid conditions might be impacted by elevated body temperature and cardiovascular strain. Still, VO₂max and general endurance show minimal variation across the cycle.
So while basics stay steady, small shifts, especially in specific contexts, can matter.
Phase by phase - How your body might feel (and why that’s useful)
The menstrual cycle isn't uniform. Hormone levels shift dramatically, shaping energy, motivation and even injury risk.
Menstruation (Days 1–5)
Estrogen and progesterone dip, often triggering cramps, bloating, fatigue, or headaches.
Paradoxically, a UCL study found that reaction times were faster and error rates lower during menstruation, despite women feeling worse.
Takeaway - Light movement (like walking, restorative yoga) can ease symptoms, while the mind may actually be sharper than expected.
Follicular & Ovulation (Days ~5–14)
Estrogen rises, peaking before ovulation. This phase is linked to:
Increased pain tolerance
Higher motivation
A spike in "feel good" hormones like dopamine and serotonin
Some athletes report better performance and quicker recovery during this time.
Takeaway: If you feel more energised, this might be your window for strength training, higher intensity workouts or personal record attempts.
Luteal & Pre-Menstruation (Days ~14–28)
Progesterone and oestrogen influence metabolism, resting heart rate and body temperature may rise.
These shifts can make workouts feel tougher, despite similar capabilities.
Hydration becomes even more important, and muscles may feel more fatigued.
Takeaway: Ease off the intensity when needed, prioritise recovery, hydration and listen to your body's signals.
“Cycle syncing”: Trend or tool… or both?
The idea of “cycle syncing” (adapting training by your phase) has become popular, especially on social media. This comes with mixed messages:
Proponents (like elite teams such as the Lionesses and Team GB) report success using apps (e.g., FitrWoman) and syncing training to hormonal phases.
But experts caution that definitive research is lacking, and individual responses are highly variable.
The best approach? Track your own experience. Notice when energy dips or surges, and adapt workouts based on what your body tells you, not a one-size-fits-all rule.
Elite athletes are leading the way
Coaches and sports scientists are building menstrual awareness into high performance programmes.
The US Women's Soccer team credited menstrual cycle tracking and tailored nutrition with improved recovery and performance.
Women's soccer and cycling are increasingly including “cycle based periodisation”, helping reduce injury risk and optimise training effectiveness.
Why this matters beyond performance
Empowerment through understanding: Knowing your cycle’s effects lets you work with your body, more work when you feel powerful, more rest when you need it.
Mental health and self trust: It reframes symptoms (like low energy pre-period) not as failures, but as signals to adjust.
Prevention of overtraining or injury: The move toward safe, personalised fitness helps head off burnout and disrupts the “push through at all costs” narrative.
What you can do, right now
Track your cycle (apps like Clue, FitrWoman, or even a journal)—note how workouts feel each phase.
Experiment: Use this guide to test different intensities across phases and see what fits your energy levels.
Be flexible: On tough days, swap a run for a walk. When energy surges, celebrate and harness it.
Normalise the conversation: Share insights, ask questions, and support a fitness culture that includes menstrual experiences.
Final thought
Your cycle isn’t a weakness, it’s part of what makes you unique. Fitness should help you feel strong, confident and attuned to your own rhythms, not judged by an outdated standard. By tuning in, you tap into a smarter, kinder way to move.
