Problem— Energy and performance feel unpredictable through the month.
Solution— Align intensity with your menstrual cycle to train hard when energy peaks and deload when it dips.
How to structure it
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Menstrual (Days 1–5): Low-impact movement, mobility, walking, light strength (higher reps, lighter loads).
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Follicular (Days 6–12): Energy rises—push progressive overload, plyos, heavier lifts.
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Ovulation (Days 13–15): Peak power—go for PRs with excellent form and longer warm-ups.
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Luteal (Days 16–28): Shift to moderate loads, more tempo work, extra recovery and walking.
Nutrition & recovery
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Follicular/Ovulation: Build meals around lean protein, carbs for training, and hydration.
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Luteal: Focus on protein, fiber, magnesium-rich foods; prioritize sleep and stress management.
Note: Everyone’s cycle is unique. If you have irregular cycles or medical conditions, speak with a healthcare pro.
Want your training mapped to your cycle? Click here to start with a personalized plan and book your free consultation with me!
