How I Sync My Workouts with My Cycle to Support My Hormones
I want to share how I train in sync with my menstrual cycle, something that completely changed the way I move, feel, and recover.
A few months ago, I started diving deeper into hormone health and intuitive fitness while healing my relationship with food. I used to feel completely wiped out by period cramps every month or PMS was hitting hard. But learning to adapt my workouts to my hormones has made such a powerful difference in how I show up for myself.
As women, our bodies move through different phases every month, and we’re not meant to train the same way every single day, and we are not meant to train as men. I truly believe in working with our bodies, not against them, and honoring what we need in each phase of our cycle.
Here’s a structure I follow when it comes to hormone-friendly workouts:
MENSTRUAL
Soft & Gentle, Restorative Pilates, Walks, Stretching
FOLLICULAR
Dynamic Pilates, Barre, Reformer Pilates
OVULATORY
Strength Training, Power & Dynamic Pilates, Reformer Pilates
LUTEAL
Moderate Pilates, Barre, Walk, Stretch
One of the reasons I love Pilates for women’s health is because it’s a form of exercise that supports us during every phase of the menstrual cycle. Unlike high-impact workouts that can increase cortisol (the stress hormone), Pilates helps you stay active without overwhelming your nervous system—especially if you already lead a busy or stressful lifestyle.
Pilates promotes a strong mind-muscle connection, helps regulate hormones, and encourages you to tune into your body’s natural rhythms. It’s one of the most hormone-friendly workouts you can do, no matter where you are in your cycle.
Want to learn how to work out with your body, not against it, as a woman?
Let me know over on Instagram, I’d love to hear from you!