the hormonal cycle
As young girls, we all learned about our menstrual cycles and what to expect around the time Aunt Flow arrives, but most of us never learned about the other three phases of the menstrual cycle.
Hormones play a crucial role in a woman’s body, affecting virtually every aspect of her health and well-being. These chemical messengers, produced by the endocrine system, control everything from menstrual cycles to mood swings and even sleep patterns. The female reproductive hormones, estrogen and progesterone, are especially important in regulating the menstrual cycle and influencing other physiological processes.
During the menstrual cycle, hormone levels fluctuate, with changes in estrogen and progesterone levels leading to different physical and emotional symptoms. For example, during the menstrual phase, estrogen and progesterone levels are low, which can lead to symptoms such as bloating, cramps, and fatigue. As estrogen levels rise during the follicular phase, it can result in increased energy levels and improved mood.
In addition to regulating the menstrual cycle, estrogen plays a significant role in bone health, reducing the risk of osteoporosis. It also affects brain function and can influence a woman’s cognitive abilities and coordination. Furthermore, estrogen is essential in maintaining healthy skin, hair, and nails.
Progesterone, on the other hand, helps regulate pregnancy, preparing the female body for conception and supporting the growth of the fetus. It also plays a role in regulating mood and can have a calming effect on the brain, decreasing anxiety and promoting relaxation.
Understanding how hormones uniquely affect the female body can help you optimize your health and well-being and make informed decisions regarding your health and fitness.
hormones and exercise
The majority of exercise plans and routines are designed with male physiology in mind. This is because male hormones, such as testosterone, play an essential role in building muscle mass and strength. However, women have different physiological needs, especially considering the unique hormonal fluctuations they experience throughout their menstrual cycle.
Despite these hormonal differences, most fitness programs and exercise routines do not take women’s hormonal variations into account, leading to less than optimal results. In many cases, women may push themselves too hard during their menstrual phase, leading to injury or burnout. On the other hand, they may not exercise hard enough during their follicular phase, missing out on critical opportunities to build muscle and strength.
It’s surprising how many of these programs are made by women, for women, and leave out such a crucial part of our physiology. When was the last time you saw a “30-day challenge” that considered the fact that you’re probably going to be on your period for 5 of those days?
An excellent way to start living in hormonal harmony is to begin syncing your workouts to your menstrual cycle. Designing your fitness plan to consider hormonal variations can lead to better results in terms of overall health and fitness. For example, exercising at a lower intensity during the menstrual phase and increasing intensity during the follicular and ovulatory phases can lead to better results and increased wellbeing.
Optimize Your Workout Routine by Syncing with Your Menstrual Cycle
I’ve designed a plan that takes all of this into account, so you can still push yourself to stick to your workout routine while keeping your hormonal fluctuations in mind. I recognize that many women (including myself!) do not have an exact 28-day cycle, so I will also include a list of potential workouts for you to reference for each phase and a blank version of this calendar for download with additional days added.
The menstrual cycle can have a significant impact on a woman’s fitness performance and overall well-being. By syncing your workouts with your menstrual cycle, you can optimize your fitness routine and achieve better results. Here we explore the different phases of the menstrual cycle and how they affect your workout routine, with a list of potential exercises for each phase so you can customize your plan for your unique cycle.
Menstrual Phase
The menstrual phase refers to the time when a woman is menstruating, usually lasting around five to seven days. During this time, the levels of hormones such as progesterone and estrogen are at their lowest. This phase can be characterized by symptoms such as bloating, cramps, and fatigue.
It is essential to listen to your body during this phase and avoid high-intensity workouts that could cause discomfort. Instead, focus on gentle exercises such as yoga, which can help to alleviate menstrual cramps and reduce stress levels.
Suggested Workouts for the Menstrual Phase:
- Restorative Yoga – 30-60 minutes
- Yin Yoga – 30-60 minutes
- Walking – 20-45 minutes
- Swimming – 20-45 minutes
- Dynamic Stretching – 15-30 minutes
- Pilates – 10-20 minutes
- Recommended 2-5 Rest Days
Follicular Phase
The follicular phase begins on the first day of menstruation and lasts about 14 days until ovulation. During this phase, the levels of estrogen begin to rise, which can lead to an increase in energy and improved mood.
This phase is an ideal time to engage in high-intensity exercises such as strength training, interval workouts, and cardio sessions. The increased estrogen levels during this phase can help to increase muscle mass and aerobic capacity, leading to better overall fitness performance.
Suggested Workouts for the Follicular Phase:
- Pilates – 30-50 minutes
- Barre – 30-50 minutes
- Barbell – 30-60 minutes
- Dance/ZUMBA – 30-60 minutes
- Cardio Kickboxing – 30-50 minutes
- Cycling/Spin – 30-45 minutes
- Active Sports – 45-90 minutes
- Running – 30-45 minutes
- Hiking – 45-120 minutes
- Strength Training – 45-60 minutes
- Yin Yoga – 30-60 minutes
- Hatha Yoga – 30-60 minutes
- Recommended 2-3 Rest Days
Ovulatory Phase
The ovulatory phase occurs for up to three days around the time of ovulation, usually around day 13 or 14 of a typical 28-day cycle. During this phase, estrogen levels peak, and the body’s energy levels are at their highest.
This phase is an ideal time for endurance-based exercises such as running, cycling, or swimming. These exercises will feel easier thanks to the increased energy levels during this phase, and it’s an ideal time to push yourself to achieve more significant milestones in your fitness goals. This is a great time to try an intense fitness class like HIIT or Cardio Kickboxing.
Suggested Workouts for the Ovulatory Phase:
- HIIT – 30-60 minutes
- Cardio Kickboxing – 45-60 minutes
- Pilates – 45-60 minutes
- Barbell – 45-60 minutes
- Dance/ZUMBA – 45-60 minutes
- Cycling/Spin – 30-60 minutes
- Active Sports – 60-120 minutes
- Running – 30-60 minutes
- Strength Training – 45-90 minutes
- Vinyasa Yoga – 45-75 minutes
- Recommended 1-2 Rest Days
Luteal Phase
The luteal phase follows ovulation and lasts approximately 14 days. During this phase, the levels of estrogen decrease, and there is a rise in progesterone levels, leading to a feeling of fatigue.
During this phase, it’s crucial to focus on low-intensity workouts such as walking, Pilates, or yoga. If you do choose to do any higher-intensity activities like strength training, be sure to use lighter weights or work out for shorter periods of time. These exercises promote relaxation and can help you stay active while winding down for your period of rest during the menstrual phase.
Suggested Workouts for the Luteal Phase:
- Restorative Yoga – 30-60 minutes
- Yin Yoga – 30-60 minutes
- Pilates – 30-50 minutes
- Barre – 30-50 minutes
- Strength Training – 20-50 minutes
- Vinyasa Yoga – 30-60 minutes
- Walking – 20-45 minutes
- Swimming – 20-45 minutes
- Dynamic Stretching – 15-30 minutes
- Recommended 3-5 Rest Days
Download the FREE Hormonal Harmony Fitness Planner
Click below to download either the pre-filled Hormonal Harmony Fitness Planner OR the BLANK Hormonal Harmony Fitness Planner if you’d prefer to use the workout lists to customize your own workout plan for your unique cycle.
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