Why are hormone-friendly workout routines gaining momentum?

For decades, women have been encouraged to power through the same HIIT routines or gym circuits day after day, ignoring the obvious: their bodies don’t operate on a 24-hour cycle like men’s. Instead, they move through a monthly hormonal rhythm that affects energy, strength, mood, and recovery. That’s where cycle syncing workouts come in—a fast-rising fitness trend grounded in biology, not bro-science.

Progress isn’t about pushing harder—it’s about moving smarter

Here’s how it works: the menstrual cycle has four phases—menstrual, follicular, ovulatory, and luteal—each dominated by different hormones. Tailoring workouts to these phases means you’re training in sync with your body’s natural fluctuations, not fighting against them.

• During the menstrual phase (day 1–5), when oestrogen and progesterone are at their lowest, gentle movement is key. Think: walking, yin yoga, or light stretching. It’s about restoration, not exertion.

• The follicular phase (day 6–14) is the sweet spot for high energy. Oestrogen rises, mood lifts, and strength returns. It’s prime time for strength training, dance classes, or trying a new workout.

• Ovulation (day 14–16) is your body's performance peak. With testosterone spiking, go for your personal bests—intense cardio, weightlifting, or spin classes work great here.

• The luteal phase (day 17–28) is where energy starts to dip and progesterone kicks in. This is when slower-paced workouts like Pilates or low-impact strength training can help prevent burnout and reduce PMS symptoms.

This isn’t just wellness fluff. Studies published in the British Journal of Sports Medicine have shown that aligning exercise with menstrual phases can improve performance, reduce injury risk, and even support mental health. Cycle syncing is a toolkit. It’s a way for women to tune into their bodies and make fitness less punishing, more empowering.