Excerising for your cycle

Why exercise with your cycle matters
Our hormones - mainly estrogen and progesterone, affect how our body responds to exercise:
• Energy levels fluctuate: High estrogen boosts energy; high progesterone can make you feel tired.
• Muscle recovery changes: Estrogen helps with muscle repair and strength gains.
• Injury risk shifts: Ligaments are more relaxed during certain phases, so awareness matters.”

By aligning workouts with these shifts, you can maximize performance, reduce PMS symptoms, and feel more in tune with your body.

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Menstrual phase

A dip in estrogen and progestrone causes menstruation and can affect energy and mood

  • Energy is lowest; your body is naturally craving recovery.
  • Best workouts: light yoga, stretching, gentle walks, or restorative Pilates.
  • Benefits: Reduces cramps, boosts circulation, eases bloating.
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Follicular phase

Estrogen rises, boosting motivation, endurance, and recovery.

  • Best workouts: strength training, HIIT, moderate-to-intense cardio.
  • Tip: Experiment with new exercises or push for personal bests—it’s your body’s power phase.
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Ovulation phase

Estrogen peaks, giving you strength and confidence.

  • Best workouts: competitive sports, group classes, sprinting, or advanced strength circuits.
  • Tip: Your body responds well to heavier weights and explosive movements.
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Luteal phase

Progesterone rises, sometimes causing fatigue, bloating, or mood changes.

  • Best workouts: moderate cardio, steady-state strength, yoga, or Pilates.
  • Tip: Focus on consistency rather than intensity; prioritize recovery and listen to your body.

Train Smarter with Your Cycle

Exercising in sync with your menstrual cycle isn’t about limitation

It’s about training smarter and respecting your body’s natural rhythms. Remember, everyone’s experience is different. Some may notice clear energy or performance shifts, while others may feel little change. The key is to tune in, listen, and adjust so you can feel strong, energised, and in control all month long.