Do you recognize this? One week you feel strong, enduring and full of energy. You run farther, lift heavier, and your motivation overflows even afterwards. The next week all your strength is gone, you don’t recognize yourself; the same workout feels heavy, your body doesn’t respond the way you want, and you wonder what happened.
It’s easy to think something is wrong, that you’re “losing shape” or just not trying hard enough. But in reality, your body is doing exactly what it’s supposed to.
During the menstrual cycle, levels of estrogen and progesterone change, and this affects, among other things:
How quickly you recover
How much energy you have for training
How sensitive you are to stress
How well you sleep
How motivated you feel
When you understand your body’s rhythm, it becomes easier to choose movement that strengthens you, instead of just pushing through, draining yourself and feeling exhausted.
Here’s a guide to how you can adapt your training in tune with the four phases of the cycle – without being too hard on yourself.
Menstrual Phase – softness, recovery and rest
What happens in the body?
The cycle begins with bleeding, when both estrogen and progesterone are at their lowest levels. Often, you notice this as reduced energy, lower motivation, and your body feeling heavy or uncomfortable. You might also feel more emotional without really knowing why, with a greater need to withdraw. At the same time, this is the body’s “cleansing phase”, and some experience a sense of relief and inner clarity once bleeding begins – but we are all different.
It’s also common to have a lower pain threshold during this phase, which is why some intense forms of training may feel more uncomfortable than usual.
How can you move?
This is a time to ground yourself and focus on recovery, rather than pushing hard. A time where it feels more than okay to slow down and simply rest.
Some people feel supported by gentle movement, others not at all. There is no right or wrong – it’s about noticing what feels good for you.
Examples of movement that may suit you:
Yin yoga or gentle stretching (especially hips, lower back, breathing)
Slow walks in your favorite surroundings (try without music and listen to the sounds of nature)
Light mobility training or rolling with a foam roller
Nothing at all – just rest and recovery
Does your body feel heavy and tired? It’s perfectly okay to pause. Lying on the sofa with a blanket, good food and silence (or your favorite book) may be the most healing thing right now.
But if you feel lighter, or notice that movement eases cramps, then follow that. A short walk, a few minutes of gentle activity can be enough. It’s about letting go of demands, not shutting your body down.
Want to know more about how to support your body in this phase?
→ Eating in Tune with Your Cycle – Nutrition and Recipes for Each Phase
Follicular Phase – rising energy, curiosity and renewed joy in movement
What happens in the body?
When bleeding is over, your body starts building itself up again. Estrogen rises, often bringing a new sense of strength. Thoughts feel clearer, your body feels lighter, and motivation can return almost effortlessly. It’s common to feel a budding drive to start fresh. There’s curiosity, a desire to try new things, to move and feel alive again.
The follicular phase is also a good time to return to movement if you’ve been resting. The body supports building, stability and rhythm. It doesn’t need to be about pushing to the max – more about tuning in. What feels fun? What feels like you?
How can you move?
Examples of movement that may feel right:
Running, strength training or dance that gives you energy
Trying a new form of movement simply for fun
Training that builds up rather than breaks down
Think of it as a new beginning – not to be better, but to be kind to your body as it seeks something new. And have fun along the way.
Ovulation – strength, presence and sensitivity in balance
What happens in the body?
Here hormone levels peak. Estrogen is high, and testosterone provides extra power. For many, this is the phase where you feel strong, social and expressive. There may be a natural pull toward more movement, more pulse, more community.
But even if the body invites more, it is also more receptive. This is where you need to tune in, not just power through. Does it feel good to go hard? Go for it. Does it feel like your body needs to slow down? Listen to that too.
How can you move?
If your body craves more activity, give it that – but also leave space for recovery.
Types of training that often work well:
Intervals, heavier strength training or high-intensity sessions
Dynamic yoga or group training
Active rest with conscious recovery
The key here isn’t what you do, but how it feels. What strengthens you one day may drain you the next. Follow the feeling.
Luteal Phase – slowing down, grounding and a softer rhythm
What happens in the body?
After ovulation, energy shifts. Estrogen drops and progesterone rises. It may feel as if your body gradually wants to withdraw. Many women feel more sensitive – both physically and emotionally. Things that felt easy before may now feel heavy. Maybe you tire more easily, your patience shortens, or you feel a greater need for rest.
There’s nothing wrong with you. It’s your body preparing itself. This phase isn’t about pushing – but about allowing grounding. That doesn’t mean you can’t move, but movement is best when it’s more attuned. You don’t need to stop training, but it may be wise to slow the pace.
How can you move?
Movement that often feels good in this phase:
Light strength training, pilates or shorter sessions with low intensity
Walks without a goal – just for being
Stretching or slow sequences that bring calm
This is a time for connection, not performance. An opportunity to notice what you truly need and give your body that. It may be movement. It may be rest. You know best.
Movement that listens – not pushes
Training in tune with your cycle isn’t about checking off a schedule. It’s about beginning to listen to your body, interpreting the signals, and understanding why everything doesn’t always feel the same.
Maybe you notice strength in the follicular phase. That ovulation brings extra glow. Or that your body wants to withdraw just before menstruation. And maybe your rhythm looks completely different – because there are no rules here. Only guides that can help you feel even better, and an opportunity to land in yourself, no matter the phase.
Want to find rhythm in the kitchen too?
→ Eating in Tune with Your Cycle – Food and Nutrition for Each Phase
