Cycle-Smart Workouts: Best Exercises for Each Phase

You want to make the most of your workouts while honoring your body’s natural rhythms. It’s normal to wonder if your menstrual cycle affects how you feel and perform during exercise. Many people notice changes in energy, motivation, and comfort throughout the month, and you deserve guidance that respects these experiences.

Research shows that hormone fluctuations across the menstrual cycle can influence exercise performance and how you feel during workouts. Some studies suggest you might experience slightly lower strength or endurance in the early days of your cycle, while others find little to no difference between phases for most people. The evidence is mixed, but experts agree: listening to your body and personalizing your approach is key to finding what works best for you.

You are not alone in seeking compassionate, practical advice. By understanding your cycle and choosing exercises that match your needs in each phase, you can support your well-being and fitness goals.

What is cycle-smart training and how can it boost fertility?

Cycle-smart training means aligning your exercise routine with the phases of your menstrual cycle to support your overall health and fertility. This approach recognizes that hormone levels shift throughout your cycle, affecting energy, recovery, and even ovulation. By choosing the right type and intensity of exercise for each phase, you can help balance hormones, reduce stress, and improve your chances of conception.

Cycle-smart training can boost fertility in several ways:

• Supports regular ovulation, especially in people with conditions like polycystic ovary syndrome (PCOS). A recent study found that 70% of individuals with PCOS who did regular weight training ovulated, compared to only 30% in a non-exercising group.
• Enhances menstrual regularity, which is linked to better fertility outcomes.
• Reduces stress, which can otherwise disrupt reproductive hormones.
• Encourages body awareness, helping you identify your fertile window and optimize timing for conception.
• Enhances your ability to identify your fertile window, making it easier to time intercourse for conception.
• Encourages healthy weight management, which can improve fertility for people with obesity.
• Promotes better sleep and energy levels, supporting overall reproductive health.
• Supports cardiovascular and metabolic health, which are linked to better reproductive outcomes 5.
• Empowers you to take an active role in your fertility journey, increasing confidence and reducing anxiety

Fertility awareness-based methods, when combined with cycle-smart training, can further increase your chances of pregnancy. One study showed that subfertile couples who learned to track their fertile window had a 38% pregnancy rate after eight months, compared to 21.6% in those who did not receive this training.

Dr. Marguerite Duane, MD, MHA, FAAFP, explains: “Fertility awareness-based methods empower individuals to understand and work with their bodies, supporting both reproductive health and overall well-being”. The Centers for Disease Control and Prevention (CDC) also recognizes the value of exercise and fertility awareness in preconception care.

By listening to your body and adapting your workouts to your cycle, you take an active role in supporting your fertility and health.

If you already love daily sweat sessions, check the warning signs in Overtraining Warning Signs before you tinker with timing.

How do hormones and energy change across the month?

Your hormones and energy levels shift in predictable ways throughout the menstrual cycle.

Menstrual Phase (Days 1–5): During your period, both estrogen and progesterone are at their lowest. You may feel lower energy, experience cramps, or notice changes in mood. Resting energy expenditure (the calories you burn at rest) is at its baseline. Many people find gentle movement or rest most supportive during this time.

Follicular Phase (Days 6–13): Estrogen begins to rise, while progesterone remains low. This hormonal shift often brings increased energy, improved mood, and sharper focus. Your body is more efficient at using carbohydrates for fuel, and cravings are typically lower. Resting energy expenditure remains steady and on the lower side.

Ovulation (Around Day 14): Estrogen peaks just before ovulation, and luteinizing hormone surges to trigger the release of an egg. You may feel your most energetic, social, and motivated. Some people notice a slight increase in appetite or cravings, but overall, energy and mood are often at their best. Metabolic rate does not change significantly at this point.

Luteal Phase (Days 15–28): Progesterone rises and estrogen drops after ovulation. Many experience a dip in energy, increased cravings—especially for carbohydrates and fats—and mood changes. Resting energy expenditure increases by about 40–44 kilocalories per day, and average daily calorie intake rises by about 168 kilocalories. You may also notice more frequent hunger and a preference for sweet or rich foods.

Understanding these patterns can help you plan your nutrition, exercise, and self-care to match your body’s needs throughout the month.

Which workouts feel best during the Menstrual Phase (Days 1–5)?

During the Menstrual Phase (Days 1–5), your hormone levels—estrogen and progesterone—are at their lowest. Many people experience lower energy, cramps, or discomfort. Research shows that exercise performance may be slightly reduced during this phase, and you may be more vulnerable to muscle soreness and fatigue. It’s important to listen to your body and adjust your workouts accordingly.

Gentle, low-impact activities often feel best during your period. Consider:

• Walking or light cycling
• Gentle yoga or stretching
• Low-intensity swimming
• Relaxed Pilates or mobility exercises

If you feel up to it, you can do light strength training, but keep the intensity and volume lower than usual. Avoid high-intensity interval training (HIIT) or heavy resistance work if you’re experiencing pain or fatigue, as your body may need more recovery time. A personalized approach is key—some people find that movement helps ease cramps and boost mood, while others need extra rest.

If you’re in the two-week wait, the soothing moves in Two-Week Wait Workouts offer similar comfort.

How can the Follicular Phase turbo-charge strength—and maybe egg quality?

The Follicular Phase (Days 6–13) is a powerful window for building strength and potentially supporting egg quality. During this phase, rising estrogen levels enhance muscle protein synthesis and recovery, making your body more responsive to resistance training. Research shows that strength and muscle gains are greatest when you focus your hardest workouts—like weightlifting or high-intensity interval training—during the follicular phase, especially in the late follicular days just before ovulation. One systematic review found that isometric and dynamic strength performance peaks in the late follicular phase, while the early follicular phase is less favorable for strength gains.

This hormonal environment may also benefit your reproductive health. Higher estrogen supports the development of a healthy egg and a robust uterine lining, both key for conception. While direct links between strength training and egg quality need more research, optimizing your workouts during this phase can help regulate hormones and support overall reproductive function.

Key ways the follicular phase can “turbo-charge” your strength and fertility:

• Enhanced muscle growth and recovery from resistance training
• Peak strength and power performance, especially in the late follicular phase
• Favorable hormonal environment for egg maturation and ovulation
• Improved mood and motivation, making it easier to stick to your fitness routine

Dr. J. Kissow, PhD, notes: “Resistance training conducted in the follicular phase of the menstrual cycle may be superior to luteal phase-based training in terms of enhancing muscle strength and mass”. By timing your toughest workouts to this phase, you can maximize both your fitness and your fertility potential.

For form cues, Strength Training: Build Muscle Without Harming Fertility will guide you.

How do you chase personal records during Ovulation without courting injury?

During ovulation, estrogen peaks and many people feel their strongest and most energetic, making it a tempting time to chase personal records (PRs) in the gym. However, this hormonal surge can also increase joint laxity and the risk of soft tissue injuries, especially in the knees and ankles.

To safely pursue PRs during ovulation, focus on thorough warm-ups, prioritize good form, and avoid sudden increases in weight or intensity.

Listening to your body is crucial—if you notice unusual discomfort or instability, scale back and allow for extra recovery.

Incorporating exercises that strengthen stabilizing muscles and practicing proper landing and movement mechanics can further reduce injury risk.

Tracking your cycle and noting how your body responds to different workouts can help you plan high-intensity sessions for when you feel your best, while still staying mindful of safety.

This approach allows you to harness the performance benefits of ovulation without increasing your risk of injury.

What tweaks support possible implantation in the Luteal Phase?

To support possible implantation during the luteal phase, the key focus is on:

• Progesterone supplementation is essential: Progesterone is the main hormone supporting the uterine lining for implantation. In both natural and assisted cycles, supplementing with progesterone during the luteal phase increases implantation and pregnancy rates.
• Best routes of administration: Vaginal and intramuscular (IM) progesterone are equally effective for luteal phase support, but vaginal preparations are generally preferred by patients for comfort and convenience. Oral progesterone is less effective and not recommended as the primary option.
• Timing and duration: Start progesterone supplementation 24–72 hours after ovulation or egg retrieval, and continue at least until a pregnancy test confirms implantation. Extending support beyond a positive test is usually unnecessary unless otherwise advised by your doctor.
• Avoid high-dose hCG: While hCG can also support the luteal phase, it increases the risk of ovarian hyperstimulation syndrome (OHSS), especially in IVF cycles, so progesterone is preferred for most people.
• GnRH agonists as an add-on: Adding a GnRH agonist to progesterone may further improve implantation and pregnancy rates in some assisted reproduction protocols, but this is not standard for everyone.
• No clear benefit from adding estrogen: Supplementing with estrogen or using higher doses of progesterone does not improve implantation or pregnancy rates for most people.
• Individualize support: The best luteal phase support protocol may vary based on your specific treatment, health profile, and preferences. Personalized approaches are increasingly recommended.
• Lifestyle factors matter: For those not undergoing fertility treatment, supporting implantation naturally involves maintaining a healthy lifestyle, managing stress, and avoiding substances that disrupt hormone balance.
• Monitor and adjust: Regular monitoring and communication with your healthcare provider help ensure optimal hormone levels and timely adjustments to your luteal phase support plan.

The most evidence-based tweak to support possible implantation in the luteal phase is ensuring adequate progesterone, preferably via vaginal or IM routes, with individualized adjustments as needed. For deeper recovery strategies: Post-Workout Recovery: Tips for TTC Parents.

How can you build your own 28-day cycle-smart workout calendar?

To build your own 28-day cycle-smart workout calendar, start by aligning your exercise intensity and type with the four main menstrual cycle phases.

• Menstrual Phase (Days 1–5): Focus on gentle, restorative activities such as walking, stretching, or light yoga, as energy and motivation may be lower during menstruation. Listen to your body and allow extra rest if needed.
• Early Follicular Phase (Days 6–10): As estrogen begins to rise, gradually increase workout intensity. Incorporate moderate cardio, bodyweight exercises, and start reintroducing strength training. Energy and mood often improve in this phase.
• Late Follicular Phase (Days 11–13): Estrogen peaks, making this the best time for high-intensity workouts, heavy strength training, and skill-based activities. Schedule your most challenging sessions here to maximize strength and muscle gains.
• Ovulation (Days 14–16): Energy, power, and motivation are often at their highest. Aim for personal records or peak performance, but prioritize thorough warm-ups and good form to reduce injury risk, as joint laxity may increase.
• Early Luteal Phase (Days 17–21): Progesterone rises, and you may still feel strong, but start to taper intensity. Focus on moderate resistance training, steady-state cardio, and maintain consistency without pushing to extremes.
• Late Luteal Phase (Days 22–28): Energy may dip and PMS symptoms can appear. Shift to lower-intensity workouts, restorative yoga, stretching, or gentle movement. Prioritize recovery and listen to your body’s needs.
• Track your cycle and symptoms: Use a fitness tracker or a high-quality app that monitors current cycle symptoms (like temperature and cervical mucus) rather than just calendar predictions for more accurate planning.
• Personalize your plan: Adjust workout types and intensity based on your daily energy, mood, and physical symptoms, as individual responses to each phase can vary.
• Monitor well-being: Pay attention to psychological well-being, as hormone fluctuations can affect energy, motivation, and mood throughout the cycle. Adapt your calendar as needed for mental and physical health.
• Review and refine: At the end of each cycle, review what worked and what didn’t, and refine your calendar for the next month to better match your body’s unique rhythms.

Wearables that sync heart-rate and cycle data Wearable Fitness Guide make edits quick.

Where are the research gaps—and how do you stay safe meanwhile?

Current research on cycle-based training—adapting workouts to menstrual cycle phases—faces several limitations. Most studies are small, short-term, or focus on narrow populations, making it difficult to generalize findings. There is a lack of high-quality, large-scale trials that clearly define the best exercise types, intensities, and recovery strategies for each menstrual phase. Evidence is especially limited for how to adapt training for people with irregular cycles, those using hormonal contraception, or individuals with specific health conditions. Safety guidelines are underdeveloped, particularly regarding injury risk during high-estrogen phases like ovulation, and there is little research on how to personalize training for unique symptoms or cycle variations. Additionally, most recommendations are based on self-reported symptoms or anecdotal evidence rather than objective performance and health outcomes. This means that while cycle-based training is promising, more robust and inclusive research is needed to create clear, evidence-based guidelines.

How to stay safe meanwhile:

• Listen to your body and adjust workout intensity or type based on daily energy, mood, and symptoms.
• Avoid pushing for personal records or high-intensity training if you feel fatigued, unstable, or unwell.
• Prioritize thorough warm-ups and focus on proper form, especially during ovulation when joint laxity may increase.
• Allow extra recovery time during phases when you feel more vulnerable or experience PMS symptoms.
• Track your cycle, symptoms, and workout responses in a log or app to identify personal patterns and make informed adjustments.
• Consult with a healthcare or fitness professional if you have irregular cycles, use hormonal contraception, or have underlying health conditions.
• Stay hydrated, maintain good nutrition, and get adequate sleep to support overall recovery and well-being.
• Be flexible and willing to modify your workout calendar as you learn more about your body’s unique responses.
• If you experience pain, dizziness, or unusual symptoms, stop exercising and seek medical advice.
• Remember that individualized, cautious approaches are safest until more comprehensive research is available.

If you’re pursuing IVF or have PCOS, grab targeted advice in Exercise During IVF or medical clearance from your care team.

Which red flags mean your workouts may hurt fertility?

Certain workout patterns can raise red flags for fertility, especially when exercise is excessive or extreme.

• Exercising at very high intensity or for prolonged periods (e.g., more than 60 minutes of vigorous activity daily) can increase the risk of ovulation problems and menstrual irregularities in women, which may harm fertility.
• For men, excessive or strenuous training especially endurance sports like long-distance running, cycling, or triathlons can disrupt hormone balance, lower testosterone, and impair semen quality, sometimes reducing sperm count or causing abnormal sperm shape.
• Use of performance-enhancing drugs or anabolic steroids is a major red flag, as these substances can severely disrupt reproductive hormones and cause infertility.
• Chronic fatigue, frequent injuries, loss of libido, or missed periods are warning signs that your exercise routine may be negatively affecting reproductive health.
• Overheating (such as from tight clothing or hot environments during exercise) and repeated groin injuries can also impair male fertility.
• Both men and women should be cautious of any sudden changes in menstrual cycles, persistent exhaustion, or unexplained changes in sexual health, as these may signal that workouts are harming fertility.
• Maintaining a moderate, balanced exercise routine is generally beneficial for fertility, while extremes in intensity, duration, or use of illicit substances can be harmful.

Use the quick self-check in Overtraining Warning Signs and pull back if two or more apply.

Your top cycle-smart workout questions, answered

Can I lift weights on my period?
Yes, you can lift weights during your period. Research shows that moderate strength training is generally safe and may even help reduce menstrual discomfort for many women. Listen to your body—if you feel fatigued or have cramps, consider lighter weights or more rest, but there is no medical reason to avoid resistance training during menstruation unless you feel unwell.

Does HIIT during ovulation block implantation?
No evidence shows that high-intensity interval training (HIIT) during ovulation blocks implantation. While very extreme exercise can disrupt menstrual cycles and ovulation if done excessively, typical HIIT workouts do not interfere with implantation for most women. Maintaining a balanced routine and avoiding overtraining is key for reproductive health.

How much exercise is too much while TTC?
Too much exercise is generally defined as more than 60 minutes of vigorous activity daily or training to the point of missed periods, chronic fatigue, or injury. Excessive exercise can disrupt ovulation and lower fertility, so aim for moderate, regular activity—about 150 minutes of moderate-intensity exercise per week is considered safe and beneficial while trying to conceive.

What if my cycle is irregular?
If your cycle is irregular, focus on consistent, moderate exercise and track your symptoms and cycle patterns. Irregular cycles can be caused by overtraining, stress, or underlying health issues, so consider consulting a healthcare provider to rule out medical causes. Adjust your workouts based on how you feel each day, and avoid extremes in intensity or duration.

How do I make my workouts cycle-smart if my cycle is unpredictable?
Use a flexible approach: monitor your energy, mood, and physical symptoms daily, and adjust workout intensity accordingly. Keep a log to spot patterns, and prioritize rest or lighter activity if you feel fatigued or notice signs of overtraining. If your cycle remains unpredictable, seek medical advice to address possible underlying issues and ensure your exercise routine supports your overall health.

Final thoughts

A cycle-smart approach to workouts means tuning into your body’s natural rhythms and adapting exercise to support both fitness and well-being. While research is still evolving, the key is to balance ambition with self-awareness—adjusting intensity, type, and recovery based on how you feel in each phase of your cycle. This individualized strategy can help you maximize performance, reduce discomfort, and lower injury risk, especially when you track symptoms and patterns over time.

Remember, there’s no one-size-fits-all formula: what works best is a flexible, responsive routine that honors your body’s signals. Until science provides clearer answers, staying cycle-smart is about listening to yourself, prioritizing rest when needed, and seeking professional advice if you notice persistent changes or challenges. Ultimately, a cycle-smart mindset empowers you to train confidently, safely, and sustainably—helping you reach your goals while supporting your overall health.

Explore your Exercise vs. Fertility Sweet Spot and feel the relief of moving in sync with your body.

References

1. Fertility Awareness-Based Methods for Women’s Health and Family Planning. Frontiers in Medicine, 9. https://doi.org/10.3389/fmed.2022.858977

2. Natural conception rates in subfertile couples following fertility awareness training. Archives of Gynecology and Obstetrics, 295, 1015-1024. https://doi.org/10.1007/s00404-017-4294-z

3. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine (Auckland, N.z.), 50, 1813 - 1827. https://doi.org/10.1007/s40279-020-01319-3

4. The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis. Sports, 12. https://doi.org/10.3390/sports12010031

5. Effects of Follicular and Luteal Phase-Based Menstrual Cycle Resistance Training on Muscle Strength and Mass. Sports Medicine, 52, 2813 - 2819. https://doi.org/10.1007/s40279-022-01679-y

6. A prospective daily study on psychological well-being across the menstrual cycle and the effects of hormones and oral contraceptives. Psychological Medicine, 55. https://doi.org/10.1017/S003329172400357X

7. Natural conception rates in subfertile couples following fertility awareness training. Archives of Gynecology and Obstetrics, 295, 1015-1024. https://doi.org/10.1007/s00404-017-4294-z.