Move With Your Cycle
We all know movement is great, affecting so much of our wellbeing from mental health to sleep. But does more intense movement all the time mean more benefits? Nope! And especially not for women.
Unlike men, who primarily follow circadian rhythms, women also experience cyclical hormonal changes. Each menstrual cycle has four phases (menstruation, follicular, ovulation, and luteal) each with unique hormonal profiles that impact energy and performance, and ultimately how you feel on a day to day basis.
Movement and the Menstrual Cycle
During the follicular phase (from menstruation to ovulation), rising estrogen boosts pain tolerance, and you may notice quicker reaction time and power output, and better recovery. This is an ideal time for higher-intensity workouts. Just be mindful because the risk of injury is also higher. If it feels right, go for that PR or find an extra pep in your step at the end of a walk.
In the luteal phase’s (post-ovulation until menstruation) second half, hormone levels drop. Intense workouts can trigger excess inflammation, so lower-intensity movement is usually best.
During menstruation, tune in. Rest may be most beneficial, or gentle movement like hip-opening and grounding yoga poses can also be therapeutic. The key here is to listen to your body rather than pushing through on autopilot.
Science Backs It Up
While research on cyclical changes in women is lacking, this has been studied! Working out with the cycle showed that aligning movement with your cycle can boost performance overall. Resting during menstruation isn’t a setback. It can actually enhance power at other times in your cycle!
Try This
Track your cycle and note when each phase begins and ends. Your rhythm might not be the textbook 28 days, and both shorter and longer cycles are normal and could be healthy, too!
Observe how you feel in each phase and what kind of movement supports you best. Work with your body, and move with your cycle.
Experiment and adjust! Benefits may show up immediately, later in the cycle, or in future cycles.
Whether you're an athlete or simply keeping active, syncing your movement with your cycle can improve energy, PMS symptoms, and even fertility. Plus, movement is just one piece; nutrition and lifestyle tweaks relative to your cycle can complement these efforts. Strategic cycle syncing (and I’m not talking about seed cycling) is a powerful, underused tool. Even more so if you're trying to conceive or have irregular cycles, although for you, I’d recommend a more nuanced approach.
Work with your body, not against it, and unlock your potential by moving with your cycle.
S. Vargas-Molina, J.L. Petro, R. Romance, D.A. Bonilla, B.J. Schoenfeld, R.B. Kreider, J. Benítez-Porres, Menstrual cycle-based undulating periodized program effects on body composition and strength in trained women: a pilot study, Science & Sports, Volume 37, Issue 8, 2022, Pages 753-761, ISSN 0765-1597, https://doi.org/10.1016/j.scispo.2021.11.003.
And thank you for the work of Dr. Stacy Sims.
