Cycle Syncing Workout Routine…….You ever have one of those weeks where your body feels like an unpredictable roommate? Like one day you’re a human espresso shot — sprinting up subway stairs in Queens without losing your breath — and then three days later you’re debating if walking to the fridge counts as cardio? Yeah. That’s me.
I didn’t even know “cycle syncing workout routine” was a thing until a friend of mine at the gym (shoutout to Jade, who’s basically a walking Lululemon ad) told me, “Girl, you’re working against your own hormones.” And I laughed because it sounded like one of those Goop-y wellness scams — like, am I supposed to burn sage before push-ups now? But then she explained how your energy, strength, and recovery actually change through your menstrual cycle, and it clicked.
So now I’m that person. The one who plans her workouts around her cycle. And I’m gonna tell you how I do it — not like a polished wellness coach, but like your messy Queens neighbor who sometimes eats a bagel before a yoga class because, well, bagels.
How I Stumbled Into Cycle Syncing
Picture this: It’s February. Freezing. The 7 train is delayed (as usual), and I’m heading to my favorite tiny gym in Sunnyside. I’m dragging. Like full-on “did someone replace my blood with cement?” dragging. My period had just started and I thought I was being weak. So I pushed through my usual HIIT class. By minute 12, I’m doubled over, pretending to tie my shoe just so I can breathe.
Later that night, I’m scrolling TikTok and see this girl explaining cycle syncing workouts. She’s like “stop punishing your body, start working with it.” And something about that — the way she said it with a messy bun and a hoodie — made me pause.
Next cycle, I tried it. Instead of burpees during my period, I did slow walks and gentle Pilates. During my follicular phase (aka when your hormones are ramping up again), I added strength training. By ovulation, I was basically Beyoncé at Coachella — high energy, lifting heavy, even running again. And then luteal phase? Back to moderate stuff before easing into rest.
And holy. crap. My workouts actually started feeling good.
What “Cycle Syncing Workout Routine” Actually Means
Ok, quick real-talk breakdown because when I first googled it, everything was like “estrogen this, progesterone that” and my eyes glazed over.
- Menstrual phase (Days 1-5ish): You’re bleeding. Hormones low. Energy low. This is when I go for walks, yoga, stretching. Basically, anything that feels nurturing. Sometimes that’s literally just sitting on the floor doing deep breaths with my cat staring at me like I’ve lost it.
- Follicular phase (Days 6-14ish): Hormones rising. Energy coming back. This is prime time for learning new skills and doing more challenging workouts. For me, that means strength training and fun classes (like that random trampoline cardio class I tried in Astoria — 10/10 chaos).
- Ovulation (around Day 14): Peak energy. You might feel more social, strong, quick. This is when I do my heaviest lifts or fastest runs. I also tend to say yes to spontaneous bike rides or pickup basketball with my cousin.
- Luteal phase (Days 15-28): Progesterone rises, and your body is prepping for either pregnancy or your next period. Energy dips a bit, mood can swing. This is when I switch to moderate stuff like Pilates, lower weights, or long walks through Flushing Meadows Park (which, by the way, is underrated at sunset).
That’s it. It’s not a cult. It’s just noticing your patterns and adjusting.
My Real-Life Cycle Syncing Workout Routine
I’m not fancy. I don’t have a color-coded planner or a $300 wearable tracking device. I literally just note the first day of my period on my phone calendar. That’s it. From there, I roughly follow this:
Menstrual Phase (Days 1-5)
- 30-minute slow walks around my block in Jackson Heights (sometimes in pajamas — don’t judge)
- Yin yoga or stretching on YouTube
- Light core work if I feel like it (but usually I don’t)
Follicular Phase (Days 6-14)
- Strength training at the gym 2-3x a week (basic squats, deadlifts, push-ups — nothing wild)
- Dance cardio class because I like embarrassing myself
- A longer bike ride on the weekend
Ovulation (around Day 14)
- Heavy lifts (I finally hit my deadlift PR during ovulation — not a coincidence)
- Short runs or sprints
- HIIT class with Jade if she ropes me in
Luteal Phase (Days 15-28)
- Moderate weights
- Pilates or barre
- More rest days — because by day 26, I’m basically one big sigh in leggings
And if I miss a day or eat three slices of pizza before my workout? Life goes on. This is not about perfection.
Why It Works for Me (aka why I’m obsessed)
- No more guilt-tripping myself. I used to beat myself up for “slacking” on workouts during my period. Now I know my body just needs something different.
- Better performance. Seriously, my lifts improved. My runs felt easier. My recovery was faster.
- Less burnout. Before, I’d push hard all month and end up exhausted. Now my workouts have a natural ebb and flow.
And honestly? It’s kinda empowering. Like I’m finally tuned into this built-in rhythm I didn’t even know I had.
Random Things That Help
- Tracking app: I use the free version of Flo. Nothing fancy.
- Snack stash: Because the luteal phase hunger is real.
- A friend to drag along: Jade, if you’re reading this, I owe you coffee.
Messy Moments (Because Life Isn’t Instagram)
Last month, I tried to do a full-on spin class on Day 2 of my period. Bad idea. I left halfway through and cried in the locker room while eating a granola bar. The instructor thought I was injured. Nope. Just hormones.
Another time, I forgot I was in my follicular phase and signed up for a super gentle yoga class. Halfway through, I’m vibrating with energy, like a kid stuck in church. I ended up doing push-ups in the back.
It’s all trial and error. Don’t let anyone on TikTok make you think they have a “perfect” cycle syncing plan.
Where This Fits in a Busy Queens Life
Between work, family stuff, and the MTA playing me daily, I don’t have time for a hyper-controlled routine. Some days I miss my “phase-appropriate” workout entirely. Other days, I double up accidentally. That’s ok.
Cycle syncing isn’t another rule to follow. It’s just another tool to know yourself better.
Outbound Links
- A personal blog on cycle syncing workouts from another real person: https://www.avivaromm.com/cycle-syncing/
- A funny post about “gym fails” for the spin-class anecdote: https://www.buzzfeed.com/gymfails
