How Cycle Syncing Transformed My Fitness Journey for Good
- R A E
- Jul 8
- 5 min read
For years, I felt like I was on a never-ending hamster wheel with fitness. I’d be super motivated for a couple of weeks, working out almost every day, only to crash, lose all momentum, and end up binging on sugar and feeling awful—physically and mentally. It was like clockwork. I’d blame myself for not having "enough discipline" or "enough willpower." But no matter how many times I tried to get back on track, I kept falling off.
It wasn't until I stumbled upon the idea of cycle syncing for exercise that something clicked. The lightbulb moment was realizing that my energy, motivation, and even cravings weren’t just random. They were deeply tied to my hormonal cycle. Not every day (or week) is the same, and expecting myself to perform at the same level all the time was setting me up for failure.
In this article, I’ll share how cycle syncing changed the way I approach fitness, what my routine looks like now, and the honest truth about the ups and downs. Because let’s face it—no plan is perfect, but this one has been a game-changer for me.
Why I Kept Falling Off the Fitness Wagon
For as long as I can remember, I’ve been "all or nothing" with fitness. I'd get inspired by a new workout program, go hard for two weeks, then suddenly feel exhausted, bloated, moody, and completely unmotivated. Of course, this always happened right before my period. I'd end up reaching for every sweet in sight, then spiral into guilt over "falling off track."
It felt like I was constantly starting over. And each time I quit, it chipped away at my confidence. The worst part? I thought this cycle of inconsistency was entirely my fault.
It wasn’t until I read about cycle syncing—essentially adjusting your exercise and self-care to the different phases of your menstrual cycle—that I realized the problem wasn’t my willpower. It was that I was ignoring my body’s very real hormonal shifts.
Breaking It Down: The Four Phases and How I Move Through Them
Our hormones fluctuate in a monthly rhythm that affects everything from mood and energy to appetite and performance. Once I understood this, it made total sense that my motivation and physical ability weren't constant. And they shouldn’t have to be.
Menstrual Phase (Days 1-5)
This is when I’m on my period and my energy is at rock bottom. Before cycle syncing, I’d beat myself up for not hitting the gym or sticking to intense workouts. Now? I give myself permission to rest or just take gentle walks. Sometimes I do some light yoga or stretching, but honestly—some months I don't do much at all, and that’s okay.
What works for me here is slow stretching on a mat, gentle yin yoga, or 20-minute walks outside. I find that moving just a little bit helps with the cramps and the moodiness, but I don’t force it. A heating pad, herbal tea, and good books are sometimes my "fitness" in this phase.
Follicular Phase (Days 6-13)
After my period, I feel the fog lift. My energy picks up and I start to crave more movement. This is when I lean into higher-intensity workouts: strength training, running, or trying new fitness classes. I don't feel forced—it actually feels exciting to move again.
My go-to workouts during this phase include:
Full-body strength training (three sets of weighted squats, lunges, push-ups, rows)
Cardio bursts: a 30-minute run or cycle session
Trying something new: kickboxing, Zumba, or even an online HIIT class
I try to work out 4-5 times during this phase because my energy supports it. The key is variety—this is the time I actually enjoy mixing things up.
Ovulatory Phase (Days 14-16)
This is my powerhouse phase. I’m typically at my strongest, my mood is great, and I naturally push myself harder. I use this time for personal bests, heavier lifts, or cardio that leaves me breathless. I’ve learned to really take advantage of this short window without overdoing it.
Here’s what my workouts look like:
Heavy lifting: deadlifts, hip thrusts, bench press
Sprint intervals: short, sharp running or cycling intervals (30 seconds sprint, 1 minute recovery for 20 minutes)
Group fitness: I have the social energy to join bootcamp classes or go climbing
I tend to go for 3 high-energy workouts during this window but I also prioritize sleep and hydration because I know I’m pushing hard.
Luteal Phase (Days 17-28)
The luteal phase used to be the hardest for me. This is when I’d start to feel sluggish, snacky, and emotional. Instead of fighting it, I now shift to lower-intensity workouts like pilates, long walks, or lighter weight sessions. I also bake in more rest days and don't panic if I skip workouts altogether. It’s about survival and comfort here—not performance.
What works for me:
Barre or pilates classes
Low-impact strength training (lighter weights, more focus on form)
Long, steady walks (I aim for 7,000-10,000 steps)
Gentle yoga
If I feel too exhausted or my PMS is acting up, I take an extra rest day without guilt. I’ve learned that pushing too hard here actually backfires for me—so I respect the signals my body gives.
The Takeaway: Fitness Should Work With You, Not Against You
If you’re someone who keeps starting and stopping fitness routines and can’t figure out why—you’re not broken. Your body is cyclical, and your approach to fitness can be too.
What I love most about cycle syncing is how sustainable it feels. For the first time, I’m not constantly forcing myself to "show up" when both my mind and body are waving red flags of exhaustion. Some days I have the energy to lift heavy, and some days, the best I can do is stretch in my living room—and that’s finally enough.
I’ve also noticed that my cravings and mood swings have softened. I still love my chocolate, but I’m not devouring half a cake because I’m drained and deprived. Knowing when those cravings tend to spike helps me plan ahead, nourish better, and be kind to myself when the sweet tooth kicks in.
I feel more in tune with my body than ever before. I can anticipate when I’ll have a burst of energy or when I’ll need extra rest, and I plan my workouts, social life, and even my grocery shopping around it. There’s no more "why am I like this" confusion every time my energy dips—I know exactly what’s going on.
And most importantly? There’s less guilt. I’ve let go of the all-or-nothing mindset that used to leave me feeling like a failure. Low energy days aren’t laziness—they’re part of the process. Some phases are for pushing; others are for pausing.
Of course, cycle syncing isn’t magic. It takes time to figure out your own cycle. Mine still isn’t perfectly predictable, so I’ve learned to be flexible and forgiving. Life doesn’t always line up neatly with hormones. There are days I have to power through meetings, travel, or events despite being in my lowest-energy phase. Sometimes I still overdo it, and sometimes PMS sneaks up no matter how well I plan. It’s progress, not perfection.
Cycle syncing isn’t about following a rigid plan. It’s about giving yourself grace and permission to shift gears without guilt. Some months I nail it, some months I barely try, but I no longer feel like a failure every time I need a break.
And honestly? That’s made all the difference.
Love,
Rae
Image Credits - Roman Odintsov
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