Driven by changing hormone levels, women’s bodies follow a natural rhythm each month. These shifts don’t just affect mood or cravings, they also play a part in how your body responds to different kinds of movement. Paying attention to these changes and adjusting your workouts around them can help you feel stronger, more balanced, and better supported through every phase.
Menstruation (Days 1–5)
The first few days of your cycle can leave you feeling drained, both physically and mentally. Estrogen and progesterone drop to their lowest points, which can lead to low energy, cramps, and less interest in tough workouts. This is a good time to stick with gentle movement. Activities such as walking, stretching, or a slow yoga flow can ease discomfort without putting extra strain on your body. Rest is valuable too, if you need it, give yourself permission to take a lighter approach for a few days (Rose, 2025).
Follicular Phase (Days 6–14)
Once menstruation ends, estrogen starts climbing, often bringing a noticeable lift in energy and stamina. Many women feel motivated to be more active during this stretch, making it a great time to return to strength training, cardio intervals, or group classes you’ve been curious to try. That said, the rise in estrogen can also increase joint mobility. Warming up properly and paying attention to form is especially important here to avoid strains and sprains (Rose, 2025).
Ovulation (Around Day 14)
Ovulation happens about halfway through the cycle, typically around day 14, although it can vary from person to person. This is when estrogen reaches its highest level. It’s common to feel more powerful, energetic, and upbeat during these few days. If you’ve been meaning to challenge yourself, this window is a good opportunity for longer runs, heavier weightlifting, or intense circuit training. Be mindful, though, high estrogen can loosen ligaments, making injuries a bit more likely (Rose, 2025).
Luteal Phase (Days 15–28)
After ovulation, progesterone takes the lead, and estrogen either holds steady or rises slightly. Many women notice a slow decline in energy as this phase moves toward menstruation. High intensity sessions might feel tougher or less appealing, and mood changes, bloating, or fatigue can show up as well. This phase is better suited for steady cardio, Pilates, mobility work, or yoga. Moving in ways that support your body and ease premenstrual symptoms can help you stay active without feeling burned out (Rose, 2025).
Supporting You Through Every Phase
At Femfit Redding, we know that no two women experience their cycles in exactly the same way. Whether you’re tracking every phase, managing irregular periods, or moving into menopause, your body’s needs will shift over time, and your workouts should too. Our trainers are here to help you build a fitness routine that feels good, whether you’re full of energy or taking it easy for a few days. If you’re ready to start moving in a way that works with your body’s natural rhythm, we’d love to meet you.
Reference
Rose, A. (2025, March 17). How female hormones affect exercise — at every age. Healthline.
https://www.healthline.com/health/fitness/how-female-hormones-affect-exercise-at-every-age
.webp)
