Understanding how to exercise for each phase of your menstrual cycle is a game-changer for your hormonal health, energy levels, and overall well-being. Whether you’re actively trying to conceive, planning for a family in the future, or just looking to feel your best, syncing your movement with your cycle can help you:
✔️ Maximize strength and endurance
✔️ Reduce fatigue and PMS symptoms
✔️ Support hormone balance
✔️ Improve reproductive health
Let’s dive into how to optimize your workouts for each phase of your cycle, so you can work with your body—not against it.
Menstrual Cycle Phases & Optimal Exercise Strategies
Menstrual Phase (Days 1–5) – Prioritizing Gentle Movement
The menstrual phase starts with your period (active bleeding). This is when hormone levels are at their lowest, and your body needs restorative movement.
Best Exercises for the Menstrual Phase:
✅ Walking – Supports circulation, reduces bloating, and promotes relaxation.
✅ Gentle Pilates & stretching – Helps relieve cramps, increase mobility, and support circulation.
✅ Foam rolling & breathwork – Aids in muscle recovery and stress relief.
✨ Listen to your body. If you feel low on energy, prioritize rest over pushing through a workout.
Follicular Phase (Days 6–14) – Building Strength & Endurance
As estrogen rises, your energy levels increase, making this the best time to push your workouts harder. This is when you’ll feel strongest!
Best Exercises for the Follicular Phase:
✅ Strength training – Lean into heavier weights and progressive overload.
✅ High-intensity interval training (HIIT) – Your body recovers well from intensity during this phase.
✅ Cardio (running, cycling, rowing, incline walking, etc.) – Your endurance is naturally higher.
💡 Intensity looks different for everyone! A postpartum mama may find an incline walk challenging, while an experienced runner may thrive with long-distance training. Honor where you are.
Ovulatory Phase (Days 15–17) – Power, Agility & Core Stability
During ovulation, testosterone levels peak, meaning muscle-building and power movements are at their highest potential. This is also the best time to work on balance and coordination.
Best Exercises for the Ovulatory Phase:
✅ Agility & plyometric training – Box jumps, jump squats, and agility drills.
✅ Pilates & core work – Strengthen deep core muscles for better stability.
✅ Balance & stability exercises – Use tools like a Pilates ball, foam pad, or physioball.
💡 Why focus on balance? Think of daily life—stepping off a curb unexpectedly or reacting quickly to your toddler running toward the street. These small moments rely on core strength, balance, and agility!
Luteal Phase (Days 18–28) – Honoring Recovery & Hormonal Shifts
As progesterone rises, fatigue, bloating, and PMS symptoms can increase. This is when your body benefits most from slower, intentional movement and recovery-focused training.
Best Exercises for the Luteal Phase:
✅ Low-impact strength training – Keep the weights, but decrease intensity.
✅ Pilates, breathwork & mobility work – Helps reduce stress and support hormone regulation.
✅ Low-impact cardio – Walking, cycling, or elliptical at a lower intensity.
🚨 This is the phase where many women overtrain! If you feel exhausted, take it as a sign to slow down. Pushing through high-intensity workouts when your body is asking for rest can lead to hormone imbalances, missed ovulation, and fertility struggles.
Why Cycle Syncing Your Workouts Can Help
By learning how to exercise for each phase of your menstrual cycle, you’re not only optimizing your performance, but also supporting long-term hormone health and reproductive function.
This approach:
✔️ Helps regulate menstrual cycles & improve fertility
✔️ Reduces PMS symptoms and cycle-related discomfort
✔️ Prevents burnout and overtraining
✔️ Supports overall energy levels and well-being
The key takeaway? Listen to your body, adjust accordingly, and recognize that your energy and needs will change throughout the month.
Beyond Exercise: Lifestyle Factors That Support Your Cycle
While movement is a powerful tool for hormone health, other lifestyle factors play a crucial role in menstrual cycle regulation:
🌿 Nutrition – Fuel your body with whole, nutrient-dense foods that support hormone production.
💤 Sleep – Prioritize deep, restorative rest for optimal recovery.
🧘♀️ Stress management – Chronic stress can disrupt cycle regularity—incorporate mindful movement, deep breathing, and downtime.
🚰 Hydration – Staying hydrated helps with muscle recovery and reduces bloating.
Want to deepen your knowledge on cycle health and fertility? Join my Holistically Well Preconception Course for an integrative approach to optimizing your body for pregnancy—whether now or in the future.
➡️ DM @drkaylaborchers “preconception” for details!
Cycle Syncing Workout Cheat Sheet
Learn how to exercise each phase of your menstrual cycle for optimal health with a holistic orthopedic and pelvic health physical therapist!
Menstrual Phase (Days 1–5) → Prioritize Recovery
✔️ Gentle movement: Walking, Pilates, stretching
✔️ Low-impact & restorative exercises
✔️ Focus on deep breathing & relaxation
Follicular Phase (Days 6–14) → Strength & Endurance
✔️ Strength training & progressive overload
✔️ HIIT & cardio for improved endurance
✔️ Higher intensity workouts
Ovulatory Phase (Days 15–17) → Power & Agility
✔️ Plyometric training & explosive movements
✔️ Pilates & core stability exercises
✔️ Peak muscle-building potential
Luteal Phase (Days 18–28) → Hormone Support & Recovery
✔️ Low-impact cardio & gentle strength training
✔️ Pilates, mobility work & stress reduction
✔️ Prioritize active recovery & rest days
Final Thoughts
Your body’s needs shift throughout your cycle, and your workouts should reflect that! By exercising in alignment with your hormones, you can optimize performance, reduce PMS symptoms, and better support your body—especially if you’re thinking about growing your family.
I hope these cycle-syncing workout tips were helpful! Want to learn more? ➡️ DM @drkaylaborchers “preconception” for details on how to optimize your cycle health, whether TTC or planning for the future.
Holistically Well Preconception
Whether you’re actively trying to conceive or proactively planning for the future, our Holistically Well Preconception Program was designed to support you every step of the way. Created during Dr. Kayla’s preconception planning with her third child, this 6 week self-paced Online Program breaks down the exact framework to optimize full-body health before baby.
Too often women are not given tools to support their health proactively prior to pregnancy. The rise of infertility in our country is evidence of this. We are grateful to provide this resource to all women in their 20’s and 30’s seeking to optimize preconception health, for both you and your future kiddo(s).
Learn more about our Holistically Well Preconception program: Click Here! You’ll unlock lifetime access and all future program updates to support your cycle health before conception.
