Community Discussions
How do you adjust your training during your menstrual cycle?
I’m curious how others in the community approach exercise throughout their menstrual cycle. Do you modify intensity, switch between strength and cardio, or maintain your usual routine?
I’ve heard conflicting advice about training during menstruation - some sources say to push through normally, while others recommend adjusting based on energy levels and hormonal fluctuations.
What’s worked for you? Any specific strategies for different phases of your cycle?
@hillary-lin @anne-latz @ann-cathrin-schulz @aleksandra-zalewska @katharina-kauz @amanda-manget @addy-lily
I’m curious how others in the community approach exercise throughout their menstrual cycle. Do you modify intensity, switch between strength and cardio, or maintain your usual routine?
I’ve heard conflicting advice about training during menstruation - some sources say to push through normally, while others recommend adjusting based on energy levels and hormonal fluctuations.
What’s worked for you? Any specific strategies for different phases of your cycle?
@hillary-lin @anne-latz @ann-cathrin-schulz @aleksandra-zalewska @katharina-kauz @amanda-manget @addy-lily
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Hi Kama,
I love this question because I used to train the same way all month — and it honestly left me more inflamed and exhausted, especially in my luteal phase.
After reading books like ROAR by Dr. Stacy Sims and Period Repair Manual by Dr. Lara Briden, and looking into peer-reviewed research in sports medicine, I started adjusting my training to my cycle — and it made a huge difference.
What I’ve learned (and experienced):
First half og the cycle (menstrual + follicular):
Estrogen rises, recovery and pain tolerance tend to be better. This is when I focus on heavy strength training, progressive overload, and higher intensity work.
Second half (luteal phase):
Progesterone rises, stress sensitivity increases, and high intensity can feel harder. Here I shift to lower impact strength, more Zone 2, walking, yoga, and mobility.
I don’t stop training — I just adjust intensity.
For me, cycle syncing isn’t about doing less. It’s about working with my physiology instead of against it. Since making that shift, my PMS and overall energy have improved noticeably.
Hi Kama,
I love this question because I used to train the same way all month — and it honestly left me more inflamed and exhausted, especially in my luteal phase.
After reading books like ROAR by Dr. Stacy Sims and Period Repair Manual by Dr. Lara Briden, and looking into peer-reviewed research in sports medicine, I started adjusting my training to my cycle — and it made a huge difference.
What I’ve learned (and experienced):
First half og the cycle (menstrual + follicular):
Estrogen rises, recovery and pain tolerance tend to be better. This is when I focus on heavy strength training, progressive overload, and higher intensity work.
Second half (luteal phase):
Progesterone rises, stress sensitivity increases, and high intensity can feel harder. Here I shift to lower impact strength, more Zone 2, walking, yoga, and mobility.
I don’t stop training — I just adjust intensity.
For me, cycle syncing isn’t about doing less. It’s about working with my physiology instead of against it. Since making that shift, my PMS and overall energy have improved noticeably.
Hi Kama, I personally do experience different energy levels in each phase and match my training accordingly. But it might differ every month.
While a few years ago everyone was like "womens have to adapt their training accordingly", studies have shown nowadays that there is no measureable change in performance. (One of many sources about that topic: https://en.uit.no/nyheter/artikkel?p_document_id=856417).
So I guess its more a "cycle-based training isn't necessary, unless the individual finds it helpful."
Hi Kama, I personally do experience different energy levels in each phase and match my training accordingly. But it might differ every month.
While a few years ago everyone was like "womens have to adapt their training accordingly", studies have shown nowadays that there is no measureable change in performance. (One of many sources about that topic: https://en.uit.no/nyheter/artikkel?p_document_id=856417).
So I guess its more a "cycle-based training isn't necessary, unless the individual finds it helpful."
