Menstrual Fitness: Should You Be ‘Cycle-Syncing’ Your Workouts?
By Zara Salaria, BBC News
A woman illustrates a colour-coded grid dividing the menstrual cycle into four phases, each paired with distinct types of exercise. She suggests:
- During menstruation: steady-pace jogging, Pilates, barre, walking, resting.
- Follicular phase (up to ovulation): gradually increasing intensity of workouts.
- Ovulation: harder strength or high-intensity training.
- Luteal phase (between ovulation and period): easing off on workouts.
What Does Science Say?
Kelly McNulty, a researcher at Leeds Beckett University specializing in menstrual cycles and exercise, states:
"There isn’t any research to support that kind of phase-based prescription… It’s not so much about doing certain exercises in certain phases, it’s about working with your own individual body and what your needs might be."
McNulty highlights the following points:
- Menstrual cycles vary widely between individuals and can change from cycle to cycle.
- Many cycle-tracking apps are designed for regular 21-35 day menstrual cycles, which may not apply to those with irregular periods or hormonal contraception.
Expert Perspectives
Cesci Burgoyne, a nurse, personal trainer, and nutritionist based in Sydney, Australia, adjusts her training intuitively based on her cycle:
"In my luteal phase I’ll try and ease off in the training… In my follicular phase, I’m so energised, I feel like I can lift so much heavier. I like to try and get my long runs in."
Burgoyne welcomes the growing attention on women’s health but stresses the importance of personalized approaches rather than strict cycle-syncing plans.
