Cycle Syncing: Part One
Get In Sync With Your Body
While I typically advocate for “you can absolutely do the same program as a man and see progress” there is some nuance necessary here. We are much different than men biologically and our bodies require a different set of rules.
While the general advice surrounding the fitness industry is true for both genders—read: using progressive overload, eating balanced and healthy meals, utilizing cardio, etc.—it’s also true that programs should be catered differently for women. I’m talking about the program setup mostly.
I wouldn’t consider myself an expert on this. I’ve only experimented with cycle syncing a few months before getting pregnant, and this past year after giving birth (~10 months), so I’m still an “in theory” person regarding it, and there’s still very *little* research out there about it (or supporting it). However, I want to cover the basics of what it is and how your training should look through the cycles.
It’s worth mentioning that anecdotal evidence is very useful. There wouldn’t be a buzz about something if it wasn't working.
***f you want a coach that exclusively works with you and your cycle, please reach out to @IngriPauline! She is a walking Valkyrie and knows her niche inside and out. She has been coaching and working with women for over 10 years. This is her specialty!***
What The Heck Is Cycle Syncing?
Cycle Syncing is NOT “syncing up with your best girlfriends” or having your period at the same time as every woman around you. (Only adding this because I’ve heard it described as this sooooo many times).
Cycle Syncing is tracking every phase of your cycle - “syncing” or “modifying” daily life, exercise, nutrition, supplements, etc. to align with each phase of your cycle. We can use cycle syncing to optimize our hormones and feel better through each phase rather than worse.
That sounds reassuring. Soooooo… How exactly would we do that?
Understanding Your Cycle
We must examine and truly understand our cycles so we can sync with them. Specifically, if we’ve tried *everything* and still seem to be spinning our wheels with our progress in the gym.
There are four phases in the menstrual cycle: menstrual, follicular, ovulatory, and luteal.
As I mentioned in a previous post, cycles vary from woman to woman. Some phases are longer or shorter than others for some women, some are “average” and some don’t have cycles at all—it is all based on your individual hormones and lifestyle.
This post addresses the “average” or “majority” of cycles.
This is what the general cycle is like:
Typically 28 days, but some cycles last anywhere from 28-32 days. Determining this will take some self-experimentation and tracking.
Without further ado, the Four Phases:
Menstrual - This phase begins on the first day of your period (this is when our uterine lining is shedding). Usually lasting 3-7 days, but can vary.
Follicular - During this phase, the follicle nourishes the egg into maturity before it is released during the ovulatory phase. These are the 7-10 days after your period. (Like with all phases, the length of this phase depends on the individual).
Ovulatory - In this phase, the egg is released to be fertilized. The days leading up to this stage and the day after are considered the fertile window. This phase is considered the 4 days in the middle of your cycle. Actual ovulation usually only lasts between 12-24 hours (average), but the days surrounding ovulation are other times we *can* get pregnant.
I wrote more in-depth about this in the post linked above.
Luteal - This is the phase after ovulation and until your next period. Most of our PMS symptoms can be felt during this stage. The average range here is 10-14 days between ovulation and your next period, but anywhere between 11-17 days can be considered normal as well. Again, depends on the individual.
During each phase, we have a very different experience. This is because of how our hormones fluctuate (primarily estrogen and progesterone, but we have other hormones working during the span of our cycles).
Estrogen has its main role in the first half of the menstrual cycle during ovulation. Then progesterone takes over as the primary working hormone during the second half of the cycle (this is the hormone that helps you get and stay pregnant).
Your mood and energy levels are highly affected by what phase of the cycle you are in. (Hello, you read hormones up there right? They’re in charge of everything!)
Basically, when our estrogen is high, we feel the most energetic and when estrogen drops, we may experience “doom and gloom” or just be very tired compared to our high energy in the beginning. (This is not to be confused with Estrogen Dominance - this is an imbalance where high levels of estrogen can actually have negative effects).
Progesterone, though it’s a really great hormone and makes us feel wonderful during certain times, can also cause those pesky PMS symptoms (mood swings, bloating, cramps, etc).
It’s all about balance and keeping your hormones within normal ranges.
Let’s Break it Down:
Disclaimer: I know not everyone feels the same about children—bare with me—this is how I feel and how I view the uterus’s “thoughts” through each phase.
Menstruation Phase - Both estrogen and progesterone are low when we’re on our period. Energy and mood will be low.
“We are shedding, there’s no baby in this womb.”
Follicular Phase - This is when estrogen starts to rise, energy increases, and mood increases.
Think “happy uterus, we are again asking you for a baby!”
Ovulatory Phase - As we know from a previous post, this is the perfect time to try to conceive because this is when we are most fertile (and libido is high). Estrogen is peaking now, so the mood is also peaking and we feel most secure. (Perfect combo, stress is low which increases our chances of a positive pregnancy test).
“Maybe this time is the time!”
Luteal Phase - Now estrogen is low and progesterone is high. Our moods will switch from positive to less positive (maybe negative if the change in hormone level is high).
Think “sad uterus, we didn’t get preggy, now it’s time to throw a tantrum!”
Why Does Any Of This Matter?
The way our hormones fluctuate can affect how we perform in the gym.
If we have low energy going into the gym, our performance is going to be low. If we have high energy going into the gym, our performance is going to be high…
This is how we should treat our training during each phase:
Menstrual Phase
Take the first few days off and prioritize recovery. Your lining is shedding, energy is already gonna be low, and you don’t want to cause your body any extra stress during this time. So set your expectations low!
Gradually increase intensity toward the end of the week.
Follicular Phase
This is when estrogen starts to rise, energy increases, and mood increases so during this time, you want to perform strength building exercises—heavier lifts, higher volume, and longer sessions.
Ovulatory Phase
This is when we feel our strongest and best throughout our cycle—estrogen is peaked. You still want to focus on strength-building. This week you can and should work on PRs. This is also the best time to do things like sprints, assault bike, or other HIIT activities.
Luteal Phase
This is when progesterone is its highest and estrogen is starting to fall. Moods will be shifting. You should perform your highest volume with lighter weight during this phase. Do more cardio and HIIT, but leaves reps in the tank. Prepare your body for the upcoming menstrual phase.
FIN
Hopefully this post taught you something new and can be useful in your future training. :)
In a future post, “Part Two” I will discuss how you should plan your diet around your menstrual cycle.
It seems like getting a post out is nearly impossible lately (our son is crawling AND walking everywhere!!!! Always on my toes with him :)). Anyway, thanks for reading, as always…
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.