Change your workout with each phase
Every woman’s body is unique and while it’s important to get regular exercise, it’s also important to recognize what your body needs during each of the hormonal phases of the female menstrual cycle. The four phases are:
- menstruation
- the follicular phase
- ovulation
- the luteal phase
Exercise can have different effects during each phase, so in this post, we’ll discuss how to adjust your exercise routine to complement your menstrual cycle.
Also check out our food chart!
Pair this amazing workout plan with a food chart for hormonal balance. Our menstrual cycle has four phases. This food chart includes recommended foods to help your body thrive during each phase.
Exercise for balanced Hormones
Menstruation (Approx. day 1 - 5)
During menstruation, your body is naturally more fatigued and your muscles are more prone to injury. To prevent injury, focus on low-intensity exercises like yoga or stretching. Most importantly, give your body the rest it needs, during the heaviest part of your flow. Your daily chores will probably be enough movement. Most of us are quite busy, all of the time, so the biggest challenge will be finding time to rest, physically and mentally. If at all possible, try not to schedule extra meetings and social engagements this week so you can use this time for resting or doing light stretching or yoga.
The Follicular Phase (Approx. day 6 - 13)
The follicular phase starts when your period ends and ends when you begin to approach ovulation. During this time, your body is full of energy and your muscles are ready to work. This is the best time for high-intensity workouts like weight lifting and interval training. You’ll also be more willing to learn something new, both physically and mentally, so this is the time to try out a new sport, class, or outdoor activity that you’ve been interested in.
Ovulation (Approx. day 14 - 17)
Ovulation usually occurs about two weeks after your period and lasts for about 3-4 days. Your body is at its strongest during this phase, so it’s the perfect time to push yourself to the next level. Focus on challenging yourself and pushing your limits with more advanced exercises. Your energy will typically be at the highest point in your cycle, so take advantage of more strenuous exercising, including weight lifting and sprinting (if it feels right!). You may even feel more social at this time, so consider group exercise, hiking clubs, or heading out to a gym for a class with others.
The Luteal Phase (Approx. day 18-28)
The luteal phase is the time after ovulation until your period starts again. We really want to emphasize the need for gradually slowing down as you approach your period. Many of us will want to ride the high of ovulation right through this phase and crash hard into our period week. But, during this time, your body’s energy levels are lower and you may feel more fatigued than usual. This is the phase infamously known as “PMS.” It doesn’t have to be the awful week that we think it is! This is a great time to focus on low-intensity workouts like walking, hiking, yoga, pilates, and light stretching. If you love the gym, try a low-impact trainer like the elliptical so you can work out while still being gentle to your muscles and joints.