How Cycle Syncing Could Transform Training Programs for Women
Should personal trainers factor in cycle syncing when designing programs to optimize client outcomes?
A recent global study reveals that 78% of women find exercise helps alleviate period symptoms, shedding light on an important yet often overlooked aspect of fitness. With growing interest in “cycle syncing”— a method of aligning daily habits, including exercise, with the menstrual cycle — fitness professionals may want to reevaluate how they design programs for female clients.
“Cycle syncing is not just a trend; it’s a practical tool for helping women better understand their bodies and optimize their routines,” says Joanna Shinewell, high-performance dietitian and advisor for Cycl Health, in a press release. As personal trainers and fitness coaches seek to deliver more tailored, effective programs, integrating this knowledge could help clients achieve their goals while also improving their overall well-being.
The findings, which also highlight a 1,484% increase in global searches for “cycle syncing” over 5 years, suggest an opportunity for fitness professionals to support female clients with customized workout plans that align with their hormonal cycles. This approach not only acknowledges natural fluctuations in energy and performance but could also foster stronger client-trainer relationships by demonstrating a commitment to personalized care.
Understanding Cycle Syncing
Joanna Shinewell, a high-performance dietitian and Cycl Health advisor, explains that cycle syncing involves adjusting routines in response to hormonal shifts across the menstrual cycle. “Cycle syncing is a wellness practice that helps women better understand their bodies by paying close attention to how hormones fluctuate throughout the month,” Shinewell says. “It’s about adapting your daily habits—like your workout regime or diet—to improve hormonal balance and support your overall health.”
Each phase of the menstrual cycle—menstrual, follicular, ovulation, and luteal—impacts energy levels, mood, and physical performance differently. Shinewell stresses that understanding these changes can empower women to optimize their routines. “This approach encourages a deeper connection with your body’s needs, allowing you to create healthier habits,” she adds.
Tailoring Workouts to Each Cycle Phase
Menstrual Phase:
During menstruation, estrogen and progesterone are at their lowest, often leading to fatigue, cramping, and mood changes. Shinewell suggests prioritizing low-intensity activities like yoga, Pilates, or gentle walks. “It can be hard to stick to an exercise routine during this phase, but even a simple outdoor walk can boost your energy and mood,” she says.
Follicular Phase:
The follicular phase is marked by rising estrogen levels and increased energy. Shinewell recommends incorporating higher-intensity workouts, such as strength training or high-intensity interval training (HIIT). “This is when your energy levels are at their highest, so it’s a great time to focus on more challenging activities,” she explains.
Ovulation Phase:
Ovulation is often the physical and mental peak of the cycle, supported by high estrogen levels. Shinewell advises continuing with high-intensity activities like running, cycling, or heavy weightlifting. “Your endurance and energy are at their peak during this phase, so it’s a good opportunity to push yourself,” she notes.
Luteal Phase:
The luteal phase occurs in the second half of the cycle and often brings symptoms like fatigue, bloating, and elevated body temperature. Shinewell suggests scaling back to moderate-intensity workouts, such as light strength training or low-impact cardio, and focusing on recovery.
“By the end of this phase, your body may feel more fatigued, so it’s important to prioritize rest and adjust your routine as needed,” she advises. Shinewell also notes that increased calorie intake during this phase can help support metabolic changes.
A Holistic Perspective
While the study underscores the role of exercise in managing period symptoms, Shinewell emphasizes the importance of listening to the body. “The rising trends around cycle syncing show us that women are increasingly curious about understanding their bodies and making positive changes to improve their health,” she says.
By aligning habits with the menstrual cycle, women can foster a more sustainable approach to fitness and well-being, supporting both physical and mental health. Shinewell concludes, “This is not about perfection but about tuning in to what your body needs at different times of the month.”