Should You Cycle-Sync Your Workouts? Science & Expert-Backed Insights

For far too long, many women have felt like they are at the mercy of their menstrual cycle — from avoiding certain clothing when bloated to missing events because of cramping. Everything can feel like an uphill battle with our bodies, especially workouts.  

Enter “cycle syncing.” Cycle syncing can be defined as systematically adapting your lifestyle to each phase of the menstrual cycle. Syncing workouts to your menstrual cycle has recently gained popularity as a way to enhance performance and recovery.   

While some women swear by it, the current scientific evidence may not be strong enough to recommend cycle syncing as a one-size-fits-all solution.

Let’s break down the nuances of cycle syncing (according to the research and experts) and explore the menstrual cycle’s impact on fitness and performance to help you decide if this approach might be worth considering for your personalized fitness program.   

The differences between menstrual cycle phases 

To best understand cycle syncing, it’s important to have a thorough understanding of the differences between the menstrual cycle phases, and what’s going on in the body during each.  

There are a few ways of knowing what phase of your cycle you’re in, including an app, a wearable device, or taking your basal body temperature (the lowest temperature your body reaches while at rest). 

The phases of the menstrual cycle are driven by changing hormone levels (including estrogen and progesterone), which have far-reaching effects on the body. [1] 

Before we dive into the hormonal shifts, symptoms, and timeframes associated with each phase of the menstrual cycle, it’s important to note that this can differ greatly between women (and can even differ in one woman from cycle to cycle).  

“While there are general trends — like the potential for increased energy and strength in the follicular phase or feeling more fatigued during the luteal phase — these trends are not universal, notes Amanda Howell, MPH, GGS-1 CPPC PN1.  

“Every individual’s experience of their menstrual cycle is unique, and things like hormonal birth control, chronic health conditions, stress levels, and lifestyle factors can dramatically influence how someone feels or performs during different phases and month-to-month.”  

With that said, here’s an overview of what can happen physiologically during a 28-day menstrual cycle.   

Menstruation 

What is it? Days 1-7 where the shedding of the uterine lining occurs  

Hormone profile: Low estrogen and progesterone  

How you feel: Women may feel crampy, lethargic, fatigued, bloated, or prone to headaches  

What is it? The 7-10 days following menstruation when the body starts building the uterine lining. This is specifically known as the late follicular phase — the full follicular phase includes menstruation 

Hormone profile: Rising estrogen, low progesterone  

How you feel: Women often feel increased energy, focus, stamina, and strength performance during this time [2] 

Ovulation  

What is it? Around day 14, when the mature egg is released from the ovary 

Hormone profile: Estrogen levels peak, there’s a spike in luteinizing hormone (LH), and progesterone levels start to rise 

How you feel: Women often have high energy levels and even an increase in libido. Some people also experience ovulation pain. 

Luteal phase 

What is it? The about 13 days post ovulation as the body prepares for a potential pregnancy  

Hormone profile: High progesterone and moderate estrogen before both drop (if pregnancy doesn’t occur) 

How you feel: As hormone levels drop closer to your period, you might experience PMS — mood changes, bloating, fatigue, cramps, and irritability. Women may also feel less motivated and more sensitive to stress. [3]  

RELATED: The Technology That Can Help You Manage PMS 

What are cycle synced workouts?  

Syncing your workouts to your cycle means adjusting your type, intensity, or volume of workout(s) (yoga, HIIT, strength, pilates, etc.) to the cycle phase you’re currently in. 

For example, women may prioritize HIIT classes or heavy weightlifting during their follicular phase when they typically feel more energetic and opt for lower intensity movement like pilates or yoga when they’re feeling more run-down or fatigued in the luteal phase.   

Theoretically, structuring workouts around your cycle may have some physiological benefits. 

“There’s been a lot of interest in how different phases of the menstrual cycle might influence how our muscles respond to resistance training. Some have hypothesized that the follicular phase, when estrogen peaks, could be more beneficial for building muscle compared to the luteal phase when progesterone levels are higher,” says Susie Reiner, PhD, CSCS, EP-C.  

Estrogen is considered an anabolic hormone — meaning its presence helps you build muscle and bone. [4] Progesterone on the other hand, has been shown to have catabolic effects, meaning it may promote muscle-protein breakdown. [5]  

“But scientifically, there’s no strong evidence to suggest one phase is superior for muscle growth,” notes Dr. Reiner.  

The research on what actually happens during cycle-synced workouts is still emerging and mixed.  

The science of cycle syncing your workouts  

“The science behind cycle syncing is new, largely because women have historically been excluded from research studies,” says Howell. “Only recently have we started to see meaningful inclusion of women in studies on performance, recovery, and hormonal health, which means we don’t yet have a large pool of data to draw conclusions.” 

With that said, here’s what we know so far.  

Muscle protein synthesis 

So, what do we know about muscle synthesis and breakdown (important components of how the body builds and maintains muscle mass) during different cycle phases?  

We know that strength training stimulates muscle protein synthesis. Other factors like eating a nutrient-dense diet with a balance of protein, carbohydrates, and fats also contribute. [6] 

A 2024 study including 12 women ages 18 to 30 (with no current or recent use of hormonal contraceptives) looked at how strength-based exercise impacted muscles during the follicular and luteal phase. [7] 

The study results showed that a strength-based leg exercise increased muscle protein synthesis similarly in both the follicular and luteal phases (with no effect on muscle protein breakdown).  

Similar results were found in a 2006 study of 15 young healthy women — menstrual cycle phase didn’t impact myofibrillar protein or muscle collagen synthesis in women. [8] 

Summary: While fluctuations in estrogen and progesterone may impact your energy and drive for certain workouts, current evidence doesn't show differences in muscle protein synthesis between cycle phases. 

Performance 

A 2020 meta-analysis (pooled analysis) of 51 studies looked at whether different phases of the menstrual cycle affect exercise performance in women with a natural cycle. They measured everything from cardiovascular and muscular stamina to the maximum force you can exert while lifting or jumping. [9] 

Overall, this study found that a slight performance dip might occur during menstruation itself (days 1 – 7), though minor and not universal.  

And because the menstrual cycle looks different for every woman, it’s also important to understand how women feel that their cycle impacts their physical performance.  

“Blanket statements like ‘you shouldn’t lift heavy during your luteal phase’ or ‘you should only do yoga on your period’ aren’t supported by strong evidence," says Howell.  

In fact, she believes this prescriptive messaging could discourage women from exploring strength training altogether. Strength training is vital for building and maintaining lean mass, which are key predictors of longevity, especially in women. 

Dr. Reiner agrees. “Resistance training works across all phases, so the most important factor remains consistency in your training routine.”   

However, your individual experience still matters.  

How to adjust your workout to your cycle 

Here are a few tips from the experts on how to get started.  

“If you notice that certain phases of your cycle feel harder — like workouts are more exhausting or you’re unable to hit your usual numbers — it’s okay to adjust,” says Dr. Reiner. “Consider lowering the intensity, reducing the volume, or swapping in exercises that feel more manageable on those days.”   

She points out that these adjustments are usually only needed for a day or two — not for entire phases of the menstrual cycle.  

Howell shares similar sentiments, noting, “It’s important to prioritize flexibility and avoid letting cycle syncing become restrictive or stressful.” 

What’s best for you 

Women experience a range of symptoms when it comes to their menstrual cycle, and some may notice no symptoms at all. Dr. Reiner notes that these symptoms “can differ not only between women but even from one cycle to the next for the same person.” 

There’s no one-size-fits-all approach. Both Howell and Dr. Reiner emphasize that rigid cycle syncing automatically excludes certain exercises (like strength training) regardless of how you’re feeling. It can mean that women are under training and missing out on the benefits of those workouts.