Your body moves through a rhythm that isn’t visible from the outside. Life carries on as normal, yet behind the scenes your hormones rise and fall: shaping how strong you feel, how well you recover, how hungry you are – and even how settled you feel in your own skin.
When you understand that rhythm, a workout with menstruation becomes less about “powering through” and more about harnessing the rhythm of your cycle to work for you. By adapting your workouts to the natural changes in your hormones and energy – rather than reacting to them – you’ll get a better sense of what your body is craving: whether that’s a calorie-burning cardio workout or a calming recovery session.
Below, we’ll explore how a menstrual cycle workout plan can sit alongside your F45 workout routine. We’ll look at what cycle syncing is, delve into the benefits of training during menstruation, and unpack how to train with – rather than against – your cycle. Although these are overarching strategies to optimize your fitness and wellness, remember that everyone’s body has different needs, so always follow the schedule that feels best to fit your own routine.
What is cycle syncing?
Cycle syncing is a way of planning training intensity and rest around the hormonal rhythm of your cycle¹.
When hormones rise and you feel more drive, you can lift heavier or chase faster sessions. When energy dips, you can shift toward lower-impact movement, rest days, or shorter sessions – without seeing it as “falling off.” A menstrual cycle workout plan also gives you space to work with your body, rather than chasing identical output across all four weeks.
Can you work out on your period?
Yes – you can work out during your period, and many women say that a workout during menstruation feels like a grounding routine, rather than something that drains them².
But a workout with period symptoms can feel different to how you usually train. Cramps, heaviness, or lower energy can shift how your body moves, and adjusting pace or volume helps keep the session manageable instead of forcing a rhythm that doesn’t match your physical state.
Benefits of training during menstruation
Your cycle isn’t a barrier – it’s part of your athletic identity. When you align menstruation and working out, each phase becomes useful rather than inconvenient.
Benefits of a workout with menstruation include:
- Increasing blood flow, which can soften cramping².
- Releasing endorphins which boost your mood².
- Supporting digestion, which can ease bloating².
- Promoting muscle endurance, to help you grow stronger in your workouts
Phases of the menstrual cycle – and how to train using F45
Your cycle moves through four hormonal phases – menstruation, follicular, ovulation, and luteal – and each one can influence how training feels in your body¹. Matching your sessions to those shifts can help you get more out of every workout.
At F45, we offer a wide mix of sessions that you can use within a menstrual cycle workout plan. Read on to discover how to train in a way that supports your body at every stage of your cycle.
Menstruation phase (days 1 to 5)
This is when menstruation starts, and the body can feel heavier than usual. Your muscles may feel tight, your motivation can dip, and everything might feel a little slower than normal.
This is a good moment to dial back the pressure and look after yourself – focus on your nutrition with iron-rich food, as well as macronutrients to help you feel strong, and make sleep a key part of how you support your training.
If you feel capable of movement during this phase, you should focus on:
- Low-impact resistance
- Light cardio
Menstrual period exercise feels better when intensity drops, because the nervous system prefers calm1. Our Recovery sessions work well here because they include gentle movement. These sessions give you time to check in with how you feel rather than chasing numbers, which makes it easier to stay consistent without feeling like you’re falling behind.
Follicular phase (days 6 to 14)
This is where menstruation stops, and energy usually picks up.
Hormones start to rise, and you may feel more switched on mentally1. Interest in training can also return, and new movements feel less intimidating.
This is a useful time to push a little harder with sessions that include:
- Cardio-resistance formats
- Skill-based work
Our Resistance sessions use controlled, progressive loading that helps you build and maintain muscle mass, which plays a key role in keeping metabolism active as you age. When you build lean muscle, your body produces more mitochondria – the cells it relies on for energy – which helps your workouts feel more consistent across the month.
Ovulation phase (days 15 to 17)
Ovulation can feel like your most powerful window for movement.
Your hormones sit at their highest point, and many women notice sharper focus or faster reactions1. It feels very different to a workout with period symptoms, because the body often feels ready for challenge – instead of rest.
Channel the energy of the ovulation phase through:
- Explosive strength
- Cardio that lifts heart rate
Hybrid sessions are great here because they give you resistance, conditioning, and core in one go. It feels like a sweet spot for power, speed, and control – ideal for a phase where your body may feel powerful enough to handle variety without feeling overloaded.
Luteal phase (days 18 to 28)
This is the lead-up to your next period, and things can feel unpredictable. You may notice warmer body temperature, lighter sleep, stronger hunger cues, or slower recovery¹.
It’s normal to feel sensitive during this stage, and it helps to adjust training rather than trying to match earlier power. Menstruation and working out can co-exist here, as long as pace and expectations shift.
Choose supportive sessions that include:
- Controlled cardio
- Slower-tempo strength
- Recovery-style movement
Our Cardio sessions move at a faster, continuous rhythm, and there’s no heavy lifting involved. You can keep your body working without pushing into intensity that feels out of reach, and you finish feeling like the session counted rather than wishing you skipped it.
Menstrual cycle workout plan – applying F45 to your month
At F45, everything is programmed for you. Coaches lead the session, the team atmosphere keeps you motivated, and the 45-minute format keeps things simple. Cycle syncing simply helps you choose which workout to book – and when – so the style of training matches the phase you’re in.
Now you know how to work out with menstruation in a way that supports your body – rather than pushing against it – explore the seven types of rest to help you recover faster.
Sources:
1https://www.healthline.com/health/fitness/female-hormones-exercise#Phases-of-the-menstrual-cycle
2https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
3https://www.healthline.com/health/exercise-during-period#best-exercises
4https://www.rupahealth.com/post/a-guide-to-seed-cycling-for-hormonal-balance
