The four phases

The menstrual cycle can be divided into four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each one is guided by hormonal shifts that affect not just fertility, but also mood, energy, and overall well-being. While many cycles last around 28 days, this is only an average. Every woman’s cycle is unique—some may be shorter, some longer, and phases may vary from month to month. The day ranges below are simply rough estimates to help you understand the general pattern.

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Menstrual phase

(Days 1–5, approx.)

This phase begins on the first day of bleeding. Hormone levels (estrogen and progesterone) are at their lowest, which triggers the shedding of the uterine lining. Many people feel lower energy or more inward-focused, making this a natural time for rest and gentle care.

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Follicular phase

(Days 1–13, approx.)

Overlapping with menstruation at the start, this phase is when follicle-stimulating hormone (FSH) helps ovarian follicles mature. Estrogen begins to rise, rebuilding the uterine lining and often boosting energy, focus, and mood.

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Ovulation phase

(Around Day 14, approx.)

A surge of luteinizing hormone (LH) triggers the release of a mature egg. Estrogen peaks, and many people feel their most confident, energetic, and social during this time. Since this is the fertile window, it’s important for both conception and contraception planning.

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Luteal phase

(Days 15–28, approx.)

After ovulation, progesterone rises to prepare for a potential pregnancy. If no pregnancy occurs, progesterone and estrogen drop, often leading to premenstrual symptoms like mood swings, cravings, or fatigue. This is a good phase for extra rest and self-care.

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, energized, and in control all month long.