Cycle Synced Strength Training: My Thoughts

Cycle syncing workouts is gaining popularity... yes, I'm talking about women training on their dreaded period (dudes, don't shy away — this one might be interesting for you, too.)

Dr. Stacy Sims has been pioneering this movement, and she makes some pretty good points about tailoring training and nutrition around the menstrual cycle. Cool concept that we can learn things from. But...I don’t take it to the extreme, and I don’t ever plan to.

I don’t line up my training blocks so my “test week” magically falls during my follicular phase. If I did, maybe I’d crush PRs like crazy. But that’s not how I run my training or my clients’.

What I do is adjust when I need to. If my hormones are telling me that I’m a worthless POS, cramps are hitting hard day one or two, or if fatigue is dragging me down...I simply move things around. Maybe I swap heavy lifts to later in the week, maybe I take an extra rest day, maybe I keep the lifting lighter.

That’s about it. And honestly, I believe that’s about as far as most women need to take it.

Still, let’s break this down. Here’s the physiology, what the research says, and how you could use cycle syncing if you wanted to.

The Dreaded PERIOD

A “normal” cycle is about 28 days, though everyone's different. Mine is 32 days on the money, has been for as long as I've tracked it, which has been easily 10+ years now. 

• Menstrual / Early Follicular – Day 1 starts when bleeding starts. Estrogen and progesterone are both low. Energy can feel low too.

• Mid-Follicular to Ovulation – Estrogen rises, sometimes with a little testosterone spike. This is usually when women feel strongest, most energized, and more capable of high intensity work.

• Luteal Phase – Progesterone dominates. Energy can dip, recovery may feel slower, and PMS starts creeping in toward the end.

Because these hormones affect your metabolism, recovery, and even your nervous system, the theory is that different phases could slightly change how you perform in the gym.

What the Research Actually Says

Here’s where things get messy.

• Some studies show women are stronger or adapt better to training in the follicular phase.

• Others show basically no difference at all.

The science is all over the place. Lots of small sample sizes, not enough control, and results that don’t apply across the board.

The most consistent finding? Individual variation is massive. Some women feel like superheroes mid-cycle. Others barely notice a difference. Some cycles feel different month to month for the same chick.

So yes...there might be a performance window here. But it’s not guaranteed, and it’s definitely not universal.

How You Could Adjust Training

If you want to play around with cycle syncing, here's the general idea:

• Menstrual/Early Follicular (Day 1-5)
  Do what feels doable. Heavy lifts are fine if you feel good. If cramps and fatigue are high, move the heavy day back and keep it lighter.

• Mid-Follicular to Ovulation
  This is your “green light” window. Push weight, push volume, chase PRs. If you're going to schedule test days, this is the time.

• Early/Mid Luteal
  Keep training, but maybe trim some accessory volume. Focus on quality over quantity. Technique, tempo, and hypertrophy work do great here.

• Late Luteal/Pre-Menstrual
  This is where a lot of women feel the roughest. Symptoms ramp up. Great time for a deload, mobility work, or a lighter conditioning day.

But remember... the calendar isn’t the boss. You are. If you feel great in luteal, go heavy. If you feel like garbage in follicular, back off. That’s the whole point: use the cycle as a guide. It's not a rulebook you have to follow.

Nutrition & Recovery

Cycle syncing nutrition is another layer, but I keep it simple:

• Menstrual phase – iron rich foods, anti-inflammatory stuff (omega-3s, greens), extra hydration.

• Follicular/Ovulation – fuel those heavier lifts with more carbs.

• Luteal – steady meals, focus on balanced energy, manage cravings without going off the deep end.

And through it all... protein, sleep, and daily movement are the non-negotiables. Don’t overthink it.

Practical Cautions

• Everyone is different. Your “strongest week” may not be the same as mine, or even the same every month for you.

• Symptoms drive more than hormones. Cramping, headaches, mood swings...those will impact your training more than hormone charts.

• Don't let it be an excuse. Don't talk yourself out of pushing weight because “lUtEaL pHaSe.” Test yourself. Sometimes you'll be surprised.

• The basics still matter most. Progressive overload, nutrition, sleep, consistency. 

Basically...

Women don’t need to train differently than men. The fundamentals are the same. But cycle syncing can be a helpful tool if it keeps you consistent, helps you manage tough weeks, or just makes you more in tune with your body.

For me and my clients, the adjustments are simple: if symptoms are high, we move stuff around. That’s it. No complicated spreadsheets, no perfectly aligned PR weeks. Just awareness, flexibility, and consistency.

If you want to try it, track your cycle and your training for a few months. See if patterns show up. Adjust if it helps. Ignore it if it doesn’t.

At the end of the day, progress doesn’t come from syncing training to hormones. It comes from showing up, doing the work, and giving yourself permission to adapt along the way.

Resources to check out if you're interested in diving further into it:

• ROAR: How to Match Your Food and Fitness to Your Female Physiology by Dr. Stacy Sims

• Next Level by Dr. Stacy Sims & Selene Yeager

• In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life by Alisa Vitti

• The Cycle Syncing Handbook: Identify Hormonal Patterns, Build Holistic Habits, and Embrace the Power of Your Menstrual Cycle by Angie Marie

• Period Repair Manual by Lara Briden

• The Fifth Vital Sign by Lisa Hendrickson-Jack