Let’s dive into the four phases of the (ideal) female menstrual cycle. Each phase of our menstrual cycle indicates what our hormones are most likely doing, how we could/should be feeling, and what we can do to optimize our workouts and nutrition.
For the sake of this post, we will cover an ideal 28-day menstrual cycle, but please know that this is almost always not the norm. Many women have slightly shorter, or longer, cycles.
Phase 1: Menstrual — This is when your bleed begins, otherwise known as Day 1. During this phase of your cycle, your hormones are at their lowest. Estrogen and progesterone are rock bottom, triggering the uterus to shed. At this point in your cycle, your hormones are most like a man’s, meaning it’s prime time for strength training! Pick up some heavy weights and consider this your push time of month. That said, take the first day or two of your cycle, during your heaviest bleed, completely off. Consider Days 1 and 2 to be your permission slip to follow your intuition and retreat in your sweatpants to your new Netflix binge. It’s fine to rest.
Phase 2: Follicular — This is just what it sounds like: when your follicle is in final development stage and heading forward toward ovulation. During this time of cycle, estrogen drastically increases until eventually peaking at ovulation, and progesterone kicks in slightly to support the follicle should it become fertilized. Also happening at this time is an LH surge. All of these rising hormones often means that you feel a bit drained and fatigued as ovulation nears. Your body is focusing everything on this follicle and its eventual ovulation, and as a result, your workouts during this time of month might suck. My recommendation: When the SYNC Scope shows transition or ferning, slow your role with workouts. Up until then, keep going with your strength training! Take a day or two of active recovery, such as yoga, and let your body do its job. Then, you can get back to it.
Phase 3: Ovulatory — This phase is short but sweet. In this 48-72 hours, hormone levels peak and ovulation (ideally) occurs. With ovulation comes a drastic drop in estrogen and a rising surge of progesterone. Progesterone rises to support a potential pregnancy. and again, your hormones make a shift. Remember, resting during this 1-3 days, or doing more of active recovery style workouts, is best.
Phase 4: Luteal — Luteal phase is my personal fave, because progesterone surges and you start to feel much more relaxed! Progesterone is a naturally calming hormone, and helps with sleep, anxiety, and yes, metabolism. When progesterone surges, you are in prime zone for fat burning. This is why HIIT style workouts are usually best for this part of your cycle. Now, that doesn’t mean you should let the strength training go entirely, but consider this a tilt of the scales toward more HIIT, less weight training, during this particular 1-2 weeks.
What happens when you’re in perimenopause or menopause? And how do you cater your nutrition to your various hormone phases? Well, friend, this is a topic for another article, and a topic I cover in depth in my SYNC Digital Course, where I take the guesswork out of the equation for you and provide you with workouts tailored to your individual cycle, meal plans catered to your hormone phases, and everything you need to know about perimenopause/menopause as it pertains to cycle SYNCing.