There’s no denying that cycle syncing—aka the practice of planning workout, nutrition, or lifestyle choices around the menstrual cycle—is having its big moment. (What hasn’t someone tried to cycle sync?) A hot topic in women’s health, it continues to soar in popularity as a more sustainable, personalized way to approach wellness.
But as with any new paradigm shift, it’s also brought forth some misconceptions. The most common one? That cycle syncing is a rigid “prescription” you must follow to a T, phase after phase, month after month.
In reality, one of the coolest inherent features of cycle syncing is how versatile it can be. Think of it less as a rigid structure, and more of a framework you can apply to whatever style of movement you already love to do.
Case in point: strength training! You can (and should!) sprinkle in strength workouts throughout all four phases of your menstrual cycle. (More on why *every* woman should strength train, here.) The key is to leverage what’s happening in your body—and tune into how you’re feeling—to inform the choices you make relative to your own baseline.
To help you cut some of the guesswork, we’ve compiled a quick guide on how to cycle sync a month of strength workouts.
A Guide to Cycle Sync Your Strength Training
Getting Started
Not sure where you are in your cycle phases? We got you! Opt in to obé’s optional Cycle Insights feature (found under the ‘Insights’ tab on the obé app) to answer a few brief questions about your cycle and see exactly what phase you’re in: menstrual, follicular, ovulatory, or luteal. This feature also delivers daily tips about performance, mood, or nutrition, so you can get to know your body better. (FYI, your data is always kept private and will never be sold.)
If you’re curious about how to cycle sync in general, check out our comprehensive guide here or read our interview with Alisa Vitti—founder of the cycle syncing method—here. obé’s beginner-friendly cycle syncing workout collection, which gives you a suggested month-long class plan, is also a great place to start.
Why Strength Train All Month Long?
Good question! Though Alisa Vitti encourages women to strength train all month long, many internet girlies have popularized the idea that your luteal phase—aka the back half of your cycle—is strictly for low-intensity workouts. Think: Yoga, Pilates, Walks, and stretching.
While yes, we love all those movement options, there’s no reason you should hit “skip” on strength training for 2 weeks of the month! “Strength training is critical for so many aspects of your longevity,” explains Melody D., women’s fitness and health expert. “That includes preserving muscle mass, bone density, and quality of movement.”
Her take? Your luteal phase is half of your life during your reproductive years… “If you’re scaling back on your strength training or not doing it all for 50% of that period, you’re missing out on 50% of those health gains!” she says. Not to mention: Research shows strength training significantly boosts mood and can help relieve PMS symptoms, including pain reduction.
1. Menstrual Phase (~Days 1-5)
What’s Happening:
- Estrogen and progesterone hormones are at their lowest. Since it’s an anabolic hormone, estrogen typically supports your metabolic rate, strength, and recovery time. So when it’s low, you won’t be feeling motivated to go all out on… anything.
- Energy levels might be lower and you can feel symptoms like cramps and aches.
- Your recovery time may be slower than normal, meaning you’ll need to take longer breaks.
Strength Training Approach:
- Focus: Gentle movement and active recovery.
- Workouts: Light strength training with lower weights and higher reps.
- Exercises: Bodyweight exercises, resistance band work, or light dumbbell exercises (e.g., bodyweight squats, lunges, light deadlifts).
- Rest: Longer rest periods between sets to fully recover each time.
- Intensity: Low to moderate.
2. Follicular Phase (~Days 6-14)
What’s Happening:
- Estrogen levels begin to rise, leading to increased energy, better mood, and improved strength. Remember, this is an anabolic hormone that supports your metabolism!
- A 2023 study showed the hormonal profile in the late follicular phase increases muscle protein synthesis, promotes muscle hypertrophy, and supports muscle mass recovery. In other words, your body is primed for those strength gains!
- As extra perks, many women enjoy better focus and stamina.
Strength Training Approach:
- Focus: Building strength and muscle mass. Remember, the higher your ratio of muscle mass (as opposed to body fat), the better your longevity and health span. You want to build muscle when you can—and don’t worry, you won’t get bulky.
- Workouts: Heavier strength training with lower reps. Don’t be afraid to challenge yourself with heavy dumbbells!
- Exercises: Compound movements like squats, deadlifts, bench presses, and overhead presses.
- Rest: Standard rest periods (1-2 minutes between sets, depending on the intensity).
- Intensity: High; this is the best time to push for personal bests, play with tempo, or increase weights to see how strong you are.
3. Ovulatory Phase (~Days 15-17)
What’s Happening:
- Estrogen and luteinizing hormone (LH) are at their absolute peak and testosterone surges, leading to a potential peak in strength and energy. This also = more endurance!
- This is the shortest phase of the month, but often the most high-energy one.
Strength Training Approach:
- Focus: Power and performance.
- Workouts: Explosive movements and high-intensity strength training. Add a Power workout to your rotation to milk this phase!
- Exercises: Plyometric exercises, power cleans, kettlebell swings, and other explosive lifts.
- Rest: Shorter rest periods to capitalize on the energy boost.
- Intensity: High; always listen to your body, but this is generally a time when you can push your limits and feel rewarded.
4. Luteal Phase (Days 18-28)
What’s Happening:
- Progesterone begins to rise, and estrogen plus testosterone declines. Energy levels might begin to taper off, especially towards the end of this phase.
- Your uterine lining begins to grow, demanding more energy from the body (which is why you may be hungrier during this phase).
- Research shows resting heart rate, body temperature, and breathing rate all rise during this phase. Translation? You’ll likely need more recovery time than usual.
- Towards the back half of the luteal phase, pesky PMS symptoms and fatigue may begin to creep in. Also… feelings of anxiety and depression (ugh).
Strength Training Approach:
- Focus: Endurance and maintenance.
- Workouts: Moderate to light strength training with higher reps. It’s okay to drop down to lighter dumbbells during this time and focus on form, for example.
- Exercises: Circuit training, light to moderate compound movements, bodyweight exercises.
- Rest: Standard or slightly longer rest periods, especially in the later part of this phase.
- Intensity: Moderate to low; focus on maintaining gains rather than pushing for new ones.
Additional Tips to Cycle Sync:
- Listen to Your Body: Adjust intensity and volume based on how you feel, especially during the menstrual and luteal phases.
- Recovery: Incorporate active recovery, stretching, and mobility work throughout all phases to support overall health and performance.
- Nutrition: Support your workouts with proper nutrition that aligns with each phase, such as more protein during the follicular phase and complex carbs during the luteal phase. Check out this nutrition cycle syncing guide for inspo.
To sum up, you should do some strength training throughout your entire cycle (the expert recommendation is 2-3 sessions a week, which can also include classes like Sculpt or Pilates). “Listen to your body, honor what it needs, adapt and adjust as needed,” says Melody. “Sometimes that means scaling back on weight or intensity, but you should always be working on your strength.”
And remember: only cycle sync if it serves you! If cycle syncing keeps you from showing up, adds unnecessary stress to your routine, or keeps you from doing workouts you love—it’s not for you. And that’s okay too.
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