Flex & Flow: Syncing your Workouts with your Menstrual Cycle

I am currently in my literal luteal phase and once I got home from my afternoon workout, I was inspired to share these words—straight from my the wisdom of my head and heart to yours. This will soon make sense to you.

Let me take you back to a moment a few years ago I’ll never forget: I had been steadily increasing my weights in the gym over a couple of weeks and was feeling strong and powerful.

One morning, I walked in ready to hit another personal best. I was hydrated, well-rested and mentally all-in. From the very first rep, something felt… off.

The barbell felt heavier than usual.

My body felt tight, bloated and disconnected.

No matter how much I tried to hype myself up, my energy just wasn’t there.

I dropped the weight way earlier than planned, did some light stretching, and left feeling kind of… defeated.

I thought maybe I was tired…. distracted…. just not in the right mindset.

Later that day, as I was writing in my journal about the experience, I soon realised something that shifted everything I was deep in my luteal phase.

My body wasn’t failing me—it was doing exactly what it’s meant to do in this phase.

Slow down. Turn inward. Prepare for rest.

Let me share something with you.… Your menstrual cycle affects your workouts!!

Yes, queen. It really, truly does.

One thing I am going to start talking more often about—inside Wild Wellness with Hannah with clients, with colleagues and with this beautiful wild wellness blog community—is the miracle of the human body… and the magic of working with your hormones, not against them.

For the longest time, I didn’t factor in my cycle when it came to movement. I was taught—like many of us—to show up and push through.

To move hard. Sweat harder. Grind without question.

To believe that success came from consistency. That strength looked the same every day.

Let me share a few truths with you;

Our bodies are not machines. They are not broken. They are brilliant.

They are beautiful, cyclical, powerful and wise.

We have been conditioned to show up to the gym, the studio, the track, or the hiking trail with the same energy every day of the month—but that’s simply not how we are built.

We have seasons. Rhythms. Hormonal waves. Times to push and times to pause.

While I wasn’t shocked by how I felt during that gym session, the experience solidified something important:

Intuitive movement matters—and the science backs it up.

♦️ Women perform best in speed and power efforts during the post-ovulatory phase

♦️ Performance often dips right before and during menstruation

♦️ Resting heart rate, core body temperature, and cardiovascular capacity all fluctuate with hormonal changes

♦️ Physical activity can reduce PMS symptoms, menstrual pain, and cycle irregularities

♦️ Even elite athletes report noticeable shifts in strength, agility, and motivation depending on the phase they are in

In short: your body is a masterpiece of rhythm and regeneration. Learning to work with your menstrual cycle—rather than fighting it—can transform how you feel, perform and recover.

Your menstrual cycle isn’t something to ignore or push through, it’s not an obstacle —it’s a guide.

A rhythm. A pulse. A compass back to your intuition.

Many people think about their cycle in two phases: bleeding or not bleeding.

There are four distinct phases, each with a different hormonal cocktail—and each one impacts your mood, energy, metabolism, sleep, focus, and yes, your workouts.

 

Join me so we can break them down together, in the most supportive, simple, and wild way. I have also included a Flex & Flow mantra to support you through each phase of your cycle.

Menstrual Phase – Winter (Days 1–5)

Energy: Low | Hormones: Estrogen & Progesterone drop

This is your inward season—a time of rest, reflection, and replenishment.

You are bleeding. Your uterus is working hard. Your body is literally shedding, releasing, and renewing.

You may feel tired, crampy, emotional, or simply low-energy—and that’s completely natural.

Gentle movement, stretching, or even no movement at all is more than okay. Honour the stillness.

RESTORE. REFLECT. RELEASE.

Ideal movement for this phase of your flow include:

🔴 Full rest days (yes, they count!)

🔴 Gentle outdoor walks

🔴 Yin or Hatha yoga

🔴 Deep stretching or foam rolling

🔴 Light bodyweight strength (if it feels right)

I honour my rest. I soften. I allow.

 

Follicular Phase – Spring (Days 6–14)

Energy: Rising | Hormones: Estrogen increases

After the inward pull of your bleed, you begin to bloom again. Energy returns in waves. Creativity stirs. Motivation rises.

This is your springtime—your season of awakening.

Estrogen is rising, bringing possibility and play. Strength builds. Muscles engage. Momentum grows.

CREATE. EXPLORE. REBUILD.

Ideal movement for this phase of your flow include:

🟡 Jogging or brisk walks

🟡 Cycle classes or elliptical

🟡 Power yoga or pilates

🟡 Strength training with moderate weights

🟡 Dance or group fitness

I rise. I grow. I build strength with joy.

 

Ovulation Phase – Summer (Days 15–20)

Energy: Peak | Hormones: Estrogen peaks, testosterone rises

Hello, sunshine. This is your summertime—your inner season of radiance.

You are radiant, magnetic, bold. You glow from the inside out. Confidence feels natural. Expression flows with ease.

Your body is at its strongest and most capable. You can tolerate intensity, recover faster, and perform at your peak.

SHINE. EXPRESS. EXPAND.

Ideal movement for this phase of your flow include:

🟣 HIIT or circuit training

🟣 Running, sprints, or speed walks

🟣 Sculpt yoga or hot vinyasa

🟣 Heavy weight strength training

🟣 Bootcamps or interval-based cardio

I shine. I am strong. I embrace my power. 

 

Luteal Phase – Fall (Days 21–28)

Energy: Declining | Hormones: Progesterone rises, estrogen dips

This is your slow-down phase—your inner autumn.

After the outward energy of ovulation, things begin to shift. You may notice bloating, fatigue, cravings or mood swings.

Your body is preparing for rest. Progesterone is rising, asking you to slow down and soothe your nervous system.

NOURISH. GROUND. PREPARE.

Ideal Movement for this phase of your flow include:

🟢 Moderate strength or resistance bands

🟢 Pilates, barre or gentle sculpt

🟢 Incline walking or steady cardio

🟢 Slower vinyasa or restorative yoga

🟢 Light movement, intuitive dancing or rest

I ground. I nourish. I prepare for rest.

 

One of the biggest shifts I made in my relationship with movement was letting go of rigidity, and realising that it wasnt about rules, it is all about rhythm..

Not so long ago, I used to believe that every workout had to be hard to count, that if I wasn’t sweating, I wasn’t growing, and that rest meant weakness.

Syncing my workouts with my cycle taught me otherwise.

Rest is not laziness. Rest is wisdom.

Low-intensity doesn’t mean low-impact. It means alignment.

Your energy is allowed to ebb. That ebb is just as sacred as the flow.

This approach changed everything for me.

It freed me. It softened me. It empowered me.

It reminded me that flexibility is strength, that presence is performance, and that rest is radical.

Here is a simple, supportive breakdown of how to sync your workouts with your cycle—so you can move in harmony with your body rather than against it.

Menstrual (Winter): Rest, yin yoga, gentle walks

Follicular (Spring): Strength training, creative cardio, pilates

Ovulation (Summer): HIIT, running, lifting heavy, power workouts

Luteal (Fall): Pilates, yoga, moderate strength, stretching, walking

 

Keep reading to immerse yourself in a nourishing note from my wild heart to yours.

This isn’t about rigid rules.

It’s about rhythm.

It’s about listening. Trusting. Tuning in.

It’s about working with your body—not against it. 

You are not meant to be the same every day.

Your cycle doesn’t make you inconsistent—it makes you intelligent.

It is a sacred rhythm, a natural beat, a beautiful guide back to your body.

Your power lies not in the push—but in your presence.

You don’t need to go harder to be stronger.

Sometimes, your most empowering workout is a nap.

Sometimes, your fiercest act is to pause.

Sometimes, your flex is your flow.

Wherever you are in your cycle—winter, spring, summer or fall—let your movement be an offering of love, awareness and respect to your cycle and your body.

Whether you are lacing up your sneakers or rolling out your yoga mat, always remember:

Your body is not broken.

Your cycle is not a weakness.

Your intuition is not wrong.

There is power in working out with your flow.

There is magic in honouring the seasons within you.

There is joy in redefining what “healthy” and “fit” truly mean—when it’s rooted in love, not force.

So go ahead—rest on day 2, run with joy on day 15, and stretch into balance on day 28.

Your body already knows what it needs.

All you have to do… is listen.

Go ahead and work out—but intentionally choose to work in, too.

Tune in.

Breathe.

Move like you mean it.

Rest like you deserve it.

Above all allow your body to always lead.