Cycle syncing: the training hack no one explains properly

I get two types of clients.

The first type doesn't track any of this. They hit a bad session and immediately think they're losing fitness, getting lazy, or just not that strong. So they either force it, pushing the same intensity regardless of how depleted they feel, and end up injured or burnt out. Or they get discouraged and start skipping sessions altogether.

The second type tracks their cycle alongside their training. They know which weeks to chase a number and which weeks to just show up and move with intention. Same effort. Completely different results, because they're not fighting their own biology every single week.

1. Follicular phase (right after your period, oestrogen rising)

Oestrogen climbs steadily through this phase, and it's an anabolic hormone, meaning it supports muscle building and recovery. Most women report rising energy and motivation here.

Training: This is your window to build. Push volume, add a new lift, or increase load progressively. Aim for your normal working sets at your usual intensity, building toward the top of the phase.

Nutrition: Appetite tends to be more stable here, so it's a good window to be deliberate with a slight calorie or protein surplus if you're trying to build muscle.

2. Ovulation (mid-cycle, oestrogen peaks)

This is often reported as the strongest window of the month, and there's some research behind it. Oestrogen peaks here, and testosterone gets a small boost too, both of which can enhance strength and power. A meta-analysis of strength research found that strength tends to be highest around the follicular and ovulation phases, though the results vary between studies. The pattern shows up often enough to be worth testing for yourself. A sports physiologist breaks down exactly what's happening in your body during this window, and why it's often the best time to focus on strength training.

Training: If you're going to test a heavy single or chase a PR, this is the week. Track it for a couple of cycles and see if the pattern holds for you specifically.

3. Luteal phase (after ovulation, progesterone rising)

Progesterone is the dominant hormone here, and unlike oestrogen, it's more catabolic. It can increase protein breakdown and shift your body toward burning fat over carbs during exercise. Energy and strength can dip, especially in the back half of this phase. This is also when PMS symptoms like mood changes, irritability, and fatigue tend to show up.

Training: Same sessions, dial the intensity down. This isn't a stop sign, it's a maintain, don't max out window. It's also a genuinely good time to lean into yoga or pilates rather than treating them as an afterthought. There's real research behind this. A clinical study found yoga significantly reduced PMS symptoms when practiced consistently through the luteal phase, and gentler practices like this are widely recommended by women's health guidelines for helping with sleep and stress in this window. If your gym sessions feel harder than usual right now, that's not you being weak. Swapping a heavy session for yoga or pilates isn't doing less, it's matching the tool to the phase.

Nutrition: Your body is burning more fat for fuel and less carbohydrate during this phase, and metabolic rate ticks up slightly, which is part of why cravings hit harder here. Protein is particularly useful in this window. It's satiating and helps offset the increased protein breakdown. Don't fight the increased appetite, just prioritise protein and complex carbs like beans, oats, and lentils over the simple stuff when cravings hit.

4. Menstrual phase (your period)

Varies hugely person to person. Some feel completely fine and can train normally. Others are wiped out. This is where it gets personal, and where most women think the answer is to stop moving entirely.

One of my closest friends has endometriosis. The first couple of days of her period, the cramps are excruciating. She doesn't want to move. She doesn't want to do anything.

I convinced her to just come for a walk with me. Nothing intense. Just moving.

She felt so much better afterward.

Turns out that's not a coincidence. In one study of over 14,000 women, 78% reported that exercise reduced their period pain, and moderate movement like a brisk walk, yoga, or light cycling came out as most effective. Read the study here. Exercise helps release endorphins and can lower the prostaglandins that trigger cramping in the first place.

It's not "just push through it." It's your body might genuinely want this, even when it feels like the last thing you want to do.

Training: Whatever you can manage. If you feel strong, train normally. If you don't, movement doesn't need to be intense to help.

Don't just read this and nod along. Track it for 2 to 3 cycles. Log your training performance (weight, reps, how the session felt) alongside your cycle day, plus energy, mood, and any symptoms. After a few cycles, patterns usually show up, and most women find their own version of this framework, even if it doesn't match the textbook exactly.

There are several free cycle tracking apps that make this easy. Worth comparing a few to find the one that fits how you actually want to log things.