Cycle Syncing Workouts: How to Plan Exercise Around Your Period
Supporting your wellbeing through mindful movement isn’t a one-size-fits-all journey - especially when it comes to exercise during your period. To explore this further, we caught up with SenSpa's Personal Trainer Jess Tugwell, who shares how aligning movement with your cycle can transform both physical and mental wellbeing. In this guide, Jess discusses the benefits of tailoring your exercise routine to each phase, helping you flow with your body and harness its natural rhythms. This approach, often referred to as cycle syncing workouts, allows you to work with your hormones rather than against them.
Why Exercise During Your Period Isn’t One Size Fits All
Women’s bodies are beautifully diverse and each menstrual cycle can bring a unique set of symptoms. Whether you experience fatigue, cramps, hormonal shifts, or mood changes, honouring how you feel is key. Instead of pushing through discomfort, allow yourself the freedom to adjust your workouts. Gentle, phase-aligned movement can help you stay active while feeling supported and energised.
Menstruation (Days 1–5): Low-Impact and Supportive Workouts to Nurture Your Body
During menstruation, both oestrogen and progesterone are at their lowest. This hormonal dip often leaves you feeling fatigued, lethargic, or low in motivation. Now is the time to prioritise low-impact and supportive workouts:
- Yoga or body balance to release tension.
- Gentle flexibility training to ease muscle tightness.
- Meditation or breathwork to manage heightened stress.
Suggested mini-programme:
- Day 1: Yoga
- Day 2: Rest
- Day 3: Body balance
- Day 4: Long walk
- Day 5: Yoga
This slow, restorative rhythm honours your body’s needs while keeping you connected to movement.
Follicular Phase (Days 6–14): Building Strength with Cycle Syncing Workouts
As your cycle progresses into the follicular phase, oestrogen starts to rise, gradually boosting energy levels and mental focus. This makes it a great time for more dynamic cycle syncing workouts:
- Endurance exercises like running or cycling.
- Resistance training such as weights, Pilates, or body pump.
Suggested mini-programme:
- Day 1: Pilates
- Day 2: Rest
- Day 3: Gym session (leg day)
- Day 4: Gym session (upper body)
- Day 5: Cycle ride
Ovulation (Days 15–17): High-Energy Exercise During Your Period Cycle
At ovulation, LH (Luteinizing Hormone) and FSH (Follicle-Stimulating Hormone) reach their peak. LH triggers the release of an egg, while FSH supports the follicle’s development. This hormonal surge often leaves you feeling energised, focused, and strong — ideal for high-intensity workouts like HIIT, circuits, or spinning.
Suggested mini-programme:
- Day 1: HIIT session
- Day 2: Circuits
- Day 3: Gym session (leg focus)
- Day 4: Rest
- Day 5: Body Pump
Luteal Phase (Days 18–28): Supportive and Mindful Movement
In the luteal phase, oestrogen and progesterone rise again before gradually declining. These shifts can affect energy levels and mood, making gentle, mindful movement especially beneficial. Tailor your workouts to how you feel:
- When energy is high: Short runs or gym sessions.
- When feeling low or stressed: Pilates, yoga, tai chi, or meditation.
Suggested mini-programme:
- Day 1: Pilates
- Day 2: Rest
- Day 3: Gym session (upper body)
- Day 4: Cycle ride
- Day 5: Rest
Through It All: Be Kind, Listen, and Adapt
Across your 28-day cycle, the most important practice is mindfulness. Notice when your body invites high-impact movement and when it softly asks for ease. During moments of overwhelm, return to breathwork and meditation to steady your nervous system. This blend of awareness and flexibility builds a sustainable habit of self-care.
Why Cycle Syncing Workouts Matter
Tailoring exercise to your menstrual phases empowers you to:
- Avoid burnout and injury by respecting energy lows.
- Maximise performance when your body’s most receptive.
- Cultivate mental wellness by matching movement with mood and hormonal state.
- Nurture a lasting, compassionate relationship with your body.
Final Thoughts: Move with Your Cycle and Support Your Wellbeing at SenSpa
Your menstrual cycle isn’t just a biological process, it’s an invitation to move with awareness and intention. By syncing your workouts to each phase, you’ll honour your body’s natural rhythms, boost your resilience, and experience a deeper sense of harmony and strength.
For those looking to enhance this experience, SenSpa memberships offer access to a range of facilities and classes, from restorative yoga and Pilates to energising fitness sessions - all designed to support your body and mind throughout your cycle. Whether it’s a gentle stretch, a brisk cycle, or a restorative spa session, let cycle syncing workouts and our wellness offerings guide you, while letting kindness be your compass.