If you've ever had days where you feel like you can take on anything—your workouts feel effortless, your strength is undeniable, and your energy is through the roof—only to have other days where everything feels heavier, slower, and harder, it’s not just in your head. It’s in your hormones.
Your menstrual cycle isn’t just about your period; it’s a carefully orchestrated hormonal rhythm that influences everything from your energy levels and strength to endurance and recovery. Yet, most workout plans don’t take this into account, expecting you to perform the same way every day. The reality? Your body isn’t designed to operate at full capacity 24/7. By syncing your movement with your natural hormonal fluctuations, you can work with your body instead of against it—improving performance, preventing burnout, and feeling stronger throughout the month.
Your cycle isn’t a limitation—it’s a built-in guide to understanding when to push, when to slow down, and when to rest. Learning how to move in tune with your body’s needs can help you train smarter, recover faster, and stay consistent without the frustration of wondering why some days feel amazing while others feel like a struggle. That is why we’ve created Flow with Your Cycle, a brand-new program on the YR App designed to help you sync your workouts with the natural shifts in your menstrual cycle.
Let’s break down the four phases of your cycle and how each one impacts your movement.
What is Cycle Syncing?
Cycle syncing is the practice of aligning your workouts with the four phases of your menstrual cycle. Your energy shifts throughout the month, so your movement should too! By working with your hormones instead of against them, you’ll reduce stress on your body, improve results, and unlock more energy.
Understanding the Four Phases of Your Cycle
Your cycle is made up of four distinct phases, each with unique hormonal changes that impact how you feel and move.
Menstrual Phase (Approx. Days 1-5):
Your period is here, and so is lower energy. With estrogen and progesterone at their lowest, your body may crave rest. Your body is naturally lower in energy during these days, so embrace rest and gentle movement. Walking, stretching, and flexibility work will help you feel good without overexertion.
Follicular Phase (Approx. Days 6-14):
Energy starts to rise after your period as your body prepares for ovulation. This is a great time to incorporate cardio and strength training with heavier weights or higher intensity.
Ovulation Phase (Approx. Days 15-17):
This is when your energy, stamina, and mental focus peak! If you’re feeling up for it, challenge yourself with high-intensity workouts to make the most of this phase.
Luteal Phase (Approx. Days 18-28):
As your hormones peak and energy levels may begin to decline, focus on strength training, Pilates, and low-impact movement while prioritising rest as needed.
Work with your body, not against it—move smarter, feel better, and get the results you deserve.
Click here to try the Flow with Your Cycle program on the YR App! Free for all subscribers.