The Missing Link to the Best Workouts in Each Phase of our Cycle

Who else wakes up one day ready to conquer the world…and the next day feels like their body is politely requesting a blanket, tea, and absolutely no squats or push ups?

We are not alone <3

Many women experience this rhythm throughout the month, and for a long time we were taught to ignore it, pushing through fatigue, frustration, and fluctuating motivation, but we know our bodies ladies.

Every woman, every cycle, and every body experiences these shifts a little differently. The goal isn’t perfection or rigid rules. It’s learning how to listen to your own rhythm and move in ways that support where you are in that moment.

So let’s explore how movement can flow with our phases, and when it might feel natural to push a little more… and when recovery deserves the spotlight.

Hormones like Estrogen and Progesterone naturally rise and fall throughout the month. These shifts influence things like energy, strength, mood, appetite, recovery, and even motivation to move.

It's easier to remember what these hormones feel like in the body.

Estrogen = energy, confidence, and strength.

When estrogen rises, many women feel clearer mentally, stronger physically, and more social. Workouts can feel easier, coordination improves, and the body tends to recover well.

This is often when lifting heavier, trying new workouts, or pushing intensity feels natural.

Progesterone = calming, grounding, and slower energy.

As progesterone rises later in the cycle, the body shifts toward preparation and restoration. Body temperature increases slightly, recovery may take longer, and intense workouts can feel more taxing.

This is when movement like Pilates, strength with moderate weights, longer walks, or steady cardio often feels more supportive.

So instead of forcing the same workout every week, many women benefit from a simple rhythm:

When estrogen rises → lean into strength and intensity.

When progesterone rises → prioritize sustainability and recovery.

It isn’t about doing less. It’s about training in a way our body can actually benefit from.

Because some days our body is built for power, and other days it’s designed for restoration.

Everything serves a purpose.

Menstral Phase

Our cycle begins on the first day of bleeding.

Estrogen Low | Progesterone low

The body is essentially resetting and starting a new cycle. Progesterone’s job is to prepare the uterus for a potential pregnancy. If pregnancy doesn’t occur, progesterone drops rapidly.

That drop in progesterone (and estrogen) is what triggers menstruation. 

Even though progesterone is low, our body is:

• shedding the uterine lining

• losing blood and iron

• producing inflammatory compounds called prostaglandins

All of that requires energy, which is why restorative movement often feels best during this phase.

Best Workouts to restore might include:

• Gentle yoga

• Stretching or mobility work

• Slow walks outdoors

• Light Pilates

  
  

Recovery practices can be especially powerful here. Hydration, sleep, and slower-paced movement allow the body to restore itself before the next phase begins.

Follicular Phase

Estrogen rising | Progesterone low

After our period ends, estrogen begins to increase. Many women notice a shift in energy, motivation, and mental clarity during this phase.

Workouts can start to feel lighter and more exciting.

We feel spicy, we look spicy and we are ready for something spicy (;

This is a great time to build strength and experiment with movement.

Best Workouts to build and experiment here include:

• Strength training

• Dance classes

• Moderate cardio

• Trying a new workout routine

A common misconception for recovery does not matter as much because the body generally adapts well to new challenges when estrogen is rising.

And while it is true that increasing estrogen can support muscle recovery, coordination, and overall performance, this phase often brings higher activity levels as well. When energy rises, we naturally tend to do more. We train harder, move more, stay up later, socialize, and push ourselves physically. While the body may feel capable of handling it, that increased activity also means we are using and depleting more nutrients and minerals. Supporting the body during this phase may look slightly different. Along with proper sleep and mobility work, it can be helpful to focus on mineral replenishment, hydration, and adequate protein intake  to support muscle repair and energy production.

Think of this phase as building momentum while still protecting your foundation. Because the body may feel strong and capable here, it is easy to overlook recovery. But maintaining that balance allows the body to sustain energy and performance throughout the rest of the cycle.

ovulatory Phase

Estrogen high | Progesterone beginning to rise

Around ovulation, estrogen reaches its peak and the body experiences a small rise in testosterone. This combination can support power, coordination, and confidence.

For many women, this is when workouts feel the most effortless, and when we are most likely to conceive because we look so good (;

The body is primed for performance, making it a natural time to push intensity if it feels right.

Best workouts to push through may include:

• High-intensity interval training (HIIT)

• Heavy lifting

• Sprint workouts

• Athletic or competitive activities

  
  

Our bodies are often operating at maximum power during this phase, which makes recovery just as important as performance. Supporting the body with simple, effective ways to restore and nourish can make a meaningful difference later in the cycle. When we replenish properly during our higher energy phases through hydration, minerals, balanced nutrition, and adequate rest, we help stabilize energy and support hormonal balance.

This preparation can also influence what happens in the luteal phase, when many women experience stronger cravings or dips in energy. When the body has been consistently supported and nourished earlier in the cycle, those shifts often feel more manageable.

Recovery here is not about slowing down the momentum, It is about fueling the body so it can sustain it.

Luteal Phase

Progesterone high | Estrogen gradually declining

During the luteal phase, progesterone becomes the dominant hormone. Body temperature rises slightly and the body begins preparing for the next cycle.

Energy may feel steady at first and then gradually slow as the phase progresses.

This phase often supports sustainable movement rather than maximum intensity. 

Best Workouts that feel supportive here might include:

• Moderate strength training

• Pilates or barre

• Long walks

• Steady-state cardio

Recovery becomes increasingly important as the cycle moves toward the next menstrual phase. Longer cooldowns, stretching, and prioritizing sleep can help support balance. When the body receives the minerals, nourishment, and recovery it needs during the late luteal phase, the transition into the next cycle often feels more balanced and supported.

No workout is inherently better than another.

Heavy lifting, yoga, walking, dancing, sprinting, stretching, they all serve a purpose.

What matters most is learning to listen to the body.

Recovery comes next.The workout itself becomes the easy part once we understand what our body needs and when it needs it.

The real skill is learning when each form of movement supports us best.

Some days the most powerful thing we can do is push a little further and challenge our strength. Other days the most powerful thing we can do is slow down and allow the body to recover.

Both are progress.

Because the goal is not to override the body’s rhythm.

Build it.Push it.Maintain it.Restore it.

Your body already knows the rhythm.

Learning to recognize it simply allows you to move with it instead of fighting against it.

And when we begin to flow with our own phases, movement becomes something entirely different. It becomes sustainable and intuitive.

And ultimately, it makes us unstoppable.

These moments of curiosity are welcomed. They remind us that the body is not something to control or correct, but something to understand and support. The intention is not to chase perfection or impose rigid rules upon daily life. Instead, it is to cultivate awareness, nourishment, and balance in ways that allow women to continue moving, creating, and living fully.

And as the conversation around women’s health continues to grow, so too does the collective understanding that the female body has always possessed its own quiet wisdom.

Come Learn more @RoseApothecary_Wellness & @Realrhythmdanceandfitness

Till next time beauties,

xo

Your Vitality Coach

Heather Rose

REFERENCES

Baylor Scott & White Health. (2023). Cycle syncing: A self-care approach to nutrition, exercise and daily life. https://www.bswhealth.com/blog/cycle-syncing-a-self-care-approach-to-nutrition-exercise-and-daily-life

Cleveland Clinic. (2023). Nutrition and exercise throughout your menstrual cycle. https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle

Clue Health. (2022). Exercise and your menstrual cycle. https://helloclue.com/articles/diet-and-exercise/exercise-and-your-menstrual-cycle

Clue Health. (2022). The menstrual cycle: More than just the period. https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period

Frontiers in Endocrinology. (2021). The impact of the menstrual cycle on exercise performance and adaptations. https://www.frontiersin.org/articles/10.3389/fendo.2021.7916245

Healthline. (2023). Stages of the menstrual cycle. https://www.healthline.com/health/womens-health/stages-of-the-menstrual-cycle

National Center for Biotechnology Information (NCBI). (2020). The normal menstrual cycle and the control of ovulation. https://www.ncbi.nlm.nih.gov/books/NBK279054

UCSF Health. (2023). The menstrual cycle. https://www.ucsfhealth.org/education/the-menstrual-cycle