Ever notice how some days you crush your workouts and feel unstoppable—and other days, even walking up the stairs feels like a full-on cardio session?
It’s not just in your head. It’s in your hormones.
The way your body responds to movement, energy, and recovery changes throughout your menstrual cycle—and understanding this can be a game changer for your fitness goals, mood, and overall well-being.
This is where cycle syncing comes in.
In this guide, you’ll learn how to align your workouts with your cycle for better results, improved energy, and less burnout. Plus, we’ll explore how supporting your hormones naturally can make this process even smoother.
Cycle syncing is the practice of adjusting your workouts (and even your nutrition or lifestyle) according to the four phases of your menstrual cycle:
Menstrual Phase (Days 1–5): Your period—when hormones are at their lowest.
Follicular Phase (Days 6–13): Energy rises as estrogen increases.
Ovulatory Phase (Days 14–16): Peak strength, stamina, and confidence.
Luteal Phase (Days 17–28): Progesterone increases, energy dips, PMS may kick in.
By syncing your workouts to these phases, you’re not forcing your body to perform when it’s asking to rest. You’re working with your hormones—not fighting them.
What’s happening: Estrogen and progesterone drop, and your body is shedding the uterine lining. Fatigue, cramps, and lower motivation are common.
Best workouts:
Gentle yoga
Light walking
Deep stretching or foam rolling
Tip: This is a great time for rest and reflection. Don’t push your body—listen to it.
What’s happening: Estrogen starts climbing, and your brain is sharp. You’re feeling motivated and light.
Best workouts:
Cardio
Dance classes
Circuit training
Trying new fitness routines
Science says: A study in PLOS ONE found that women in the follicular phase experienced increased endurance and faster recovery after high-intensity workouts compared to the luteal phase1.
This is your go time—use it to build momentum.
What’s happening: Estrogen peaks, testosterone rises, and you feel bold, strong, and social.
Best workouts:
Heavy weightlifting
HIIT (high-intensity interval training)
Group classes or competitive sports
Why it works: A review in the Journal of Strength and Conditioning Research showed that muscle strength and training performance peaked during ovulation due to hormonal surges2.
Take advantage of this window—you’re likely to lift heavier and recover faster.
What’s happening: Progesterone rises, and your body starts preparing for menstruation. You may feel sluggish, moody, or bloated.
Best workouts:
Moderate strength training
Pilates
Low-impact cardio
More rest days as needed
Listen closely: This is when many women burn out trying to maintain their “peak” intensity. Instead, prioritize consistency over intensity.
While syncing workouts to your cycle is powerful, supporting your hormones with the right nutrients takes things to the next level.
This is where Lustre Women’s Plus comes in—a daily supplement designed to help women feel balanced, energised, and emotionally steady through every phase of their cycle.
Let’s be honest—some weeks, we feel amazing. Other weeks? Not so much.
Lustre Women’s Plus was formulated to support your body through it all.
Supports hormonal balance to reduce PMS symptoms like fatigue, mood swings, and bloating
Boosts natural energy levels, especially helpful during the luteal and menstrual phases
Promotes emotional calm with carefully selected herbal extracts
Helps the body adapt better to physical and emotional stress from workouts, work, or daily life
This isn’t a one-size-fits-all supplement—it’s made specifically for women, to align with your body’s changing needs throughout the month.
👉 Click here to learn more about Lustre Women’s Plus
Here’s a sample for a 28-day cycle (adjust for your body’s rhythm):
| Phase | Days | Focus | Example Workouts |
|---|---|---|---|
| Menstrual | 1–5 | Rest + Recovery | Yoga, light walk, stretching |
| Follicular | 6–13 | Cardio + Strength | Running, circuits, dance |
| Ovulation | 14–16 | Peak Performance | HIIT, lifting, cycling |
| Luteal | 17–28 | Moderate Movement | Pilates, strength, walk |
Add daily support from Lustre Women’s Plus to help your body perform and recover more smoothly through each phase.
One of the biggest myths in fitness is that you should always be able to “go hard.”
But your body is cyclical—not linear.
Instead of forcing the same routine 24/7, honour the natural rhythm of your body. You’ll feel more energised, experience fewer injuries, and likely see better fitness results because you’re working with your biology—not against it.
Cycle syncing isn’t just a wellness trend—it’s a powerful, body-smart approach to movement.
When you pair it with intentional, hormone-supportive nutrition like Lustre Women’s Plus, you don’t just survive your cycle—you thrive through it.
Because every phase of your cycle deserves attention. And so do you.
