Cycle-Savvy Workouts: Sync Your Sweat with Your Monthly Mojo!

Many women are now trying a new fitness trend called 'cycle-syncing', where they adjust their workouts based on the different phases of their menstrual cycle. Sarah Mackay, a fitness influencer known as @fitwsarah, explains that her energy levels change throughout her cycle. She uses a color-coded chart to show viewers which exercises are best for each phase. For example, during menstruation, she recommends gentle activities like steady jogging, Pilates, barre, walking, or simply resting. This advice is part of thousands of videos on TikTok and Instagram, where people suggest changing workouts depending on where you are in your menstrual cycle. The idea has become very popular, with Google searches for 'cycle-syncing' rising by 740 percent since 2022 and over 55,000 TikTok videos using the hashtag. Most of the advice comes from fitness and wellness creators, not medical experts.

The menstrual cycle is usually between 21 and 35 days and is divided into four phases. The first is the Menstrual Phase, which lasts three to seven days and involves bleeding. The second is the Follicular Phase, when the body prepares to release an egg. The third is the Ovulation Phase, when the egg is released about halfway through the cycle. The fourth is the Luteal Phase, when the body prepares for a possible pregnancy. If the egg is not fertilized, the cycle starts again. Many online plans suggest doing gentle exercise during menstruation, increasing intensity in the follicular phase, doing harder strength or high-intensity training around ovulation, and easing off again during the luteal phase.

But what does science say about cycle-syncing? Kelly McNulty, a researcher at Leeds Beckett University, says there is evidence that some women experience changes in symptoms, energy, or strength during their cycle. However, she points out that this does not mean all women should train in a specific way at certain times. She believes that most cycle-syncing advice is based on marketing rather than scientific research. Menstrual cycles are highly individual, and one woman's experience can change from month to month. Many apps and programs are designed for regular cycles, but not everyone has a regular cycle, especially those using hormonal contraception. McNulty says it is more important to work with your own body and needs rather than follow strict rules.

Cesci Burgoyne, a nurse and personal trainer, adjusts her training based on how she feels during her cycle. She does not follow a strict plan but makes changes intuitively. In her luteal phase, she eases off training, while in her follicular phase, she feels energized and does heavier lifting and longer runs. She welcomes the focus on women's health, noting that research has often centered on men. Sarah Mackay also notices changes in her energy, motivation, cramps, and mood throughout the month. She avoids strict plans because there are too many variables. Some online advice says to avoid intense training during your period, but she has sometimes achieved personal bests while menstruating. She believes the menstrual cycle is important, but not everything is predictable.

Dr Faye Bate, a medical doctor and women's health expert, warns against advice that suggests all women should train differently according to their menstrual phase. She is concerned that telling women they are weaker at certain points could create a 'nocebo' effect, where negative expectations affect performance. McNulty adds that easing off resistance training could limit progress, especially since strength training is important for women to prevent osteoporosis. Building strength requires consistent, challenging training, and women should not train less for almost half the month. Dr Bate also says that severe symptoms should not be normalized; if pain or fatigue interferes with exercise or daily life, women should seek medical advice.

Experts suggest being 'cycle-aware' rather than strictly cycle-syncing. Tracking your cycle can help you understand your own patterns, and being familiar with how you feel at different points in the month is useful. The focus should be on individual experience, not rigid rules. In practice, this might mean having painkillers ready before your period, taking a rest day when symptoms are worse, or easing off a workout if you feel unusually tired. The most important thing is to tune in to how you feel and use your cycle as information, not as a set of rules. Menstrual health is being discussed more openly, and this is a positive change.