How To Exercise In Sync With Your Menstrual Cycle
Nobody knows your body better than you do, but do you know how to align your training with your menstrual cycle?
It may not be something you’ve considered before, but if you’ve ever noticed that your energy levels fluctuate throughout the month, it could well be because of your hormones.
Hormones can impact everything from your mood to hunger levels, to how well you feel a workout went. Seriously, you might have been absolutely killing it for ages - reaching new personal bests - and then all of a sudden your motivation is zapped and all you want to do is eat your bodyweight in pizza.
If this sounds familiar, don’t despair - because a) this is super common and normal, and b) those very same hormones can work to your advantage. With a bit of forward planning, you can actually optimise your results by syncing your cycle with your training regime.
Here’s everything you need to know…
WHAT IS CYCLE SYNCING?
The term ‘cycle syncing’ was introduced by functional nutritionist and founder of FLO Living, Alisa Vitti.
It refers to the practice of changing your diet, exercise and lifestyle habits to align with the stages of your menstrual cycle. The idea is that by changing these factors during each stage of your cycle, you’re able to meet the hormonal needs of your body and fundamentally improve your quality of life.
BENEFITS OF CYCLE SYNCING
When you’re living in sync with your cycle, you’re working with your body, not against it. Living more in tune with your body’s natural rhythms can help you to feel more productive, happier, energised and experience fewer period symptoms, such as cramps and nausea.
Your body will also likely feel less stressed, bloated, cramped and fatigued - especially if you’re not pushing your body when you don’t have to. Cycle syncing can also contribute to weight loss or maintenance and even boost confidence. Simply by knowing you’re making healthy decisions can be incredibly empowering.
On top of that, knowing exactly when your energy will soar - when you can push yourself to the max - could help you smash personal records more easily.
HOW TO CYCLE SYNC
To begin cycle syncing, we recommend tracking your cycle. This will help to familiarise you with each phase of your menstrual cycle, and to know which phase your body is currently moving through. You can do this by using a calendar or an app, like Flo.
While not everyone has a perfect 28-day cycle, you can expect the following general time frames and hormone fluctuations:
Phase |
Days (approx.) |
What happens |
Menstrual (part of follicular phase) |
1-5 |
Oestrogen and progesterone are low. The lining of the uterus is shed, causing bleeding. |
Follicular |
6-14 |
Oestrogen and progesterone are on the rise. |
Ovulatory |
15-17 |
Oestrogen peaks. Testosterone and progesterone rise. |
Luteal |
18-28 |
Oestrogen and progesterone levels are high. If the egg isn’t fertilised, hormone levels decrease and the menstrual cycle starts again. |
So, once you know your cycle, what do you actually do?
HOW TO TRAIN DURING THE MENSTRUATION PHASE
During menstruation, as well as bleeding, you may be experiencing a whole host of other symptoms, from cramps and bloating to breast or lower back pain. At this time, you’ll want to match your low hormone and energy levels by taking a mindful pause, moving gently and eating food that will help to replenish your body.
Focus on recovery movements, such as stretching, mobility and yoga - and factor in plenty of time to rest.
While exercise can alleviate period pain for some, for others, it can aggravate it. It’s really individual, so listen to your body.
READ MORE: 6 Mobility Exercises To Improve Your Posture
HOW TO TRAIN DURING THE FOLLICULAR PHASE
During the follicular phase, your hormones rise along with your energy levels, and your metabolism is slightly slower. In other words, your period ends and the increase in oestrogen and progesterone starts to make you feel more like your best self.
Channel your increased energy into some more high-intensity, anaerobic exercise, like HIIT. Because of your increasing energy levels, there aren’t really any limits on exercise. However, if you’re hoping to set a new PB, you may find it easier later in your cycle.
READ MORE: THE BEST HIIT WORKOUTS
HOW TO TRAIN DURING THE OVULATION PHASE
During ovulation, your oestrogen and luteinising hormone peak, giving additional energy, boosting mood, and having a steroid effect. Because of this, you may feel stronger or find you’re able to build muscle more effectively during this phase.
Testosterone levels are at their highest during the latter part of this stage, which can make you more daring and competitive, while progesterone levels remain stable and low, meaning your temperature, heart rate and breathing rate remain even.
This is the time to aim for personal records and leverage your high energy in the weight room or with an intense HIIT workout. But make sure you warm up. High oestrogen might make you more prone to injury.
HOW TO TRAIN DURING THE LUTEAL PHASE
The luteal phase - the phase right before your period - is when women tend to experience PMS symptoms, such as low energy, cramps, headaches and acne. Oestrogen levels remain high, while progesterone levels continue to rise. Depending on the balance between these two hormones, this may trigger physical responses that can affect exercise performance.
It can be hard not to want to beat yourself up during this phase, when you find yourself wondering why you can’t do that same 60-minute class that you did so easily last week. But the reality is your body is preparing to bleed for a week and, as a result, your body temperature is on the rise and your energy levels have dropped.
That’s why we recommend low- to moderate-intensity exercise. Yoga in particular can help you feel balanced, grounded and centred, all of which help your body to respond to hormonal shifts. It nourishes the body and mind and is an effective tool for managing stress and pain.
READ MORE: Yoga 101 With @kwcyoga
The cycle syncing method can be an effective - and natural - tool to optimise our health, but beyond that, it’s giving women the validation to listen to their bodies and follow their own needs instead of trying to force their body to do things that it isn’t designed to.
There’s time for strength and power, but there’s also time for softness and flow. By listening to your body and being mindful of the adaptations you can make, you can sustain your energy mentally and physically without prematurely burning out.
For more tips on exercising during your menstrual cycle, take a look at our article on Should You Work Out On Your Period?
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!