Train With Your Cycle: The Secret to Energy and Performance

Kary Florez
Sep 18
2 min read

Want Better Results? Exercise With Your Hormones, Not Against Them

Why Your Cycle Matters for Training

Ever notice how some days you’re unstoppable at the gym, and other days you’d rather melt into the yoga mat? That’s not laziness—it’s biology.

Men have fairly stable hormones day to day. Women? Not so much. Our hormones rise and fall across a 28-day cycle, and those shifts change how we feel, how we fuel, and how we recover.

Understanding this rhythm is the key to working with your body instead of fighting against it.

The Follicular Phase (Days 1–14): Your Power Window

Hormones: Low at first, estrogen rising, progesterone steady
How you feel: Stronger, more resilient, faster recovery
Best training: High-intensity workouts, new skills, strength training, endurance pushes
Nutrition tip: Protein + complex carbs → better gains, faster recovery

💡 This is the phase to push harder. Your body is primed to handle it.

Ovulation (Around Day 12–14): Peak Energy

Estrogen + luteinizing hormone surge
You may feel powerful, social, and ready to lift heavier or run longer
Great time for personal bests or competitive workouts

The Luteal Phase (Days 15–28): Slow It Down

Hormones: Progesterone rises, metabolism increases 5–10%
How you feel: Bloating, fatigue, slower recovery, PMS symptoms
Best training: Moderate cardio, yoga, Pilates, lighter strength training, active recovery
Nutrition tip: Eat enough—especially protein + carbs after training—to avoid cravings and stabilize energy

💡 This isn’t failure—it’s physiology. Adjust, don’t quit.

Period Week (Cycle Restarts): Back to Baseline

Hormones drop, then reset
Energy often rebounds, especially after the first day or two
Gentle workouts can help cramps and mood, but go with your flow (literally)

My Bottom Line

Your hormones aren’t the enemy—they’re the blueprint. When you align training with your cycle, you get better results, fewer injuries, and more energy.

👉 Want to learn how to do this in practice? You can: