Why you should adapt your training plan to your cycle.

We all know that we should exercise regularly. But did you know that your training success does not depend solely on the intensity and the type of sport? Your hormones and thus your cycle phase also have an influence on how effective the training is in the end.

Table of contents:

• Cycle phase 1: menstrual phase
• Cycle phase 2: follicular phase
• Cycle phase 3: ovulation
• Cycle phase 4: luteral phase

Cycle phase 1: menstrual phase

The female cycle starts on the first day of the period. In this phase, hormone levels are low and mood is often low as well. Since menstruation costs the body a lot of energy, it needs additional nutrients such as iron, magnesium and calcium, especially during this time.

During this time you should allow yourself a lot of rest - take time for yourself. You should avoid hard strength training or high-intensity training in this cycle phase.

Instead, use the good weather for a walk or an easy walk, ride a bike and relax with a yoga or stretching session.

Cycle phase 2: follicular phase

Although the estrogen level is still relatively low in the phase before ovulation, production is stimulated and we feel energetic and full of energy. We are self-confident and communicative.

In this power phase you can go full throttle again - strength training units, spinning units or HIT are no problem. During this time, you ideally complement your training with fascia training and stretching.

Cycle phase 3: ovulation

In this fertile phase, estrogen and estradiol in the blood double. With ovulation, however, our energy level drops again. In this phase of the cycle we have the greatest desire for love.

The rule here is: listen to your body. In this phase you can work out, but you should reduce the intensity. But you can do both strength and endurance sports.

Cycle phase 4: luteral phase

In this part of the cycle, the body starts to release progesterone. PMS symptoms such as bloating, water retention and bad mood often occur during this phase. In addition, we have low energy levels and coordination and fine motor skills deteriorate.

During this time you should reduce the intensity of your training. Especially when doing strength training, you should make sure to work with lighter weights and reduced repetitions. Look for a sport with light movements such as cycling.


Even if you don't always feel like exercising, it can help relieve period pain and PMS.