Cycle-Aware Movement: Supporting Your Body Through Each Phase
- Dana Jeffkins
- May 21
- 4 min read
At Movement Synergy Allied Health, we believe in working with your body, not against it. One of the most empowering tools in a woman’s wellness toolkit is understanding how the menstrual cycle affects movement, energy, recovery, and performance. Each phase of your cycle comes with unique hormonal shifts that impact energy, motivation, strength, and recovery. Understanding these shifts helps you train smarter, feel better, and prevent burnout—no matter your age or stage of life.
🌀 Your Menstrual Cycle at a Glance
Your menstrual cycle is more than just your period, it’s a complex hormonal rhythm that spans four distinct phases. Each one brings different physical, mental, and emotional shifts.
Understanding these phases allows you to work with your body rather than against it, adjusting your workouts to match your energy and needs.
A typical cycle lasts between 26 - 32 days and consists of four main phases:
Menstrual Phase
Follicular Phase
Ovulatory Phase
Luteal Phase
Each phase is governed by fluctuations in key hormones:
Estrogen
Progesterone
Follicle-stimulating hormone (FSH)
Luteinising hormone (LH)
These hormonal changes affect everything from your metabolism and energy levels to coordination, strength and mood.
Oestrogen
Produced mainly in the ovaries, oestrogen plays a key role in regulating the menstrual cycle and reproductive system.
It improves insulin sensitivity, enhances recovery, increases serotonin and dopamine (mood and motivation), and supports muscle growth. Oestrogen also contributes to ligament laxity, so joint awareness is important when levels are high.
Progesterone
Dominant in the second half of the cycle, progesterone is calming and stabilising.
It increases body temperature, supports sleep, and can reduce energy levels and recovery ability.
Progesterone is catabolic, meaning it can contribute to muscle breakdown if training isn’t adapted accordingly.
Luteinising Hormone (LH)
A surge in LH triggers ovulation (the release of an egg). LH works alongside FSH to support the development of the ovarian follicles and signals the body to transition from follicular to luteal phase.
Follicle-Stimulating Hormone (FSH)
FSH stimulates the growth of ovarian follicles in the first half of the cycle. It supports Oestrogen production and sets the foundation for ovulation.
🌑 Menstrual Phase (Days 1–5): Rest & Restore
Hormones:
Oestrogen & progesterone at their lowest.
Symptoms:
Cramping, fatigue, lower mood, reduced energy.
Physiology:
Inflammation is higher due to increased levels of prostaglandins (inflammatory compounds) - this can contribute to cramps and fatigue.
Blood sugar may fluctuate due to decreased insulin sensitivity.
Reduced strength and endurance.
Supportive Movement:
Gentle mat Pilates, restorative breath work, walking, or complete rest.
Focus on internal awareness and intuitive movement.
💡 Why it matters: Your body is shedding the uterine lining, and energy output is reduced. Honour the need for slower movement and deep rest. Use this time to tune in and slow down.
🌱 Follicular Phase (Days 6–13): Build & Bloom
Hormones:
Oestrogen rising steadily. FSH active. Progesterone remains low.
Symptoms:
Renewed energy, optimism, sharper thinking.
Physiology:
Oestrogen boosts motivation, neuromuscular coordination, and mood.
Elevated dopamine levels.
Insulin sensitivity is high—ideal for strength building.
Improved muscle recovery and reduced injury risk.
Supportive Movement:
Moderate-to-heavy resistance/strength training
Try new movement patterns, increase training volume or challenge your coordination.
💡 Why it matters: This is a prime time to build strength, progress skills, and increase training volume.
☀️ Ovulatory Phase (Days 14–17): Peak Performance
Hormones:
Estrogen peaks and triggers a LH surge causing ovulation. Slight rise in testosterone also.
Symptoms:
Feeling confident, extroverted, high energy.
Physiology:
Strength, endurance and power output are at their peak.
Pain threshold and coordination are enhanced.
Be mindful: ligaments may be more lax due to high oestrogen.
Supportive Movement:
High-intensity or power-focused workouts.
Heavy resistance/strength training.
Plyometrics or jumping.
💡 Why it matters: This is your time to shine! It’s is the body’s peak performance window. Take advantage of the strength surge while also staying mindful of joint stability (ligaments may be slightly more lax).
🍂 Luteal Phase (Days 18–28): Reflect and Refine
Hormones:
Progesterone rises significantly (preparing for possible pregnancy). Oestrogen dips then rises slightly again. If no pregnancy occurs both hormones drop before menstruation.
Symptoms:
Fatigue, bloating, low mood, cravings, emotional sensitivity.
Physiology:
Reduced insulin sensitivity and increased body temperature.
Recovery slows and muscle breakdown risk rises.
Higher need for rest and emotional regulation.
Supportive Movement:
Stability-focused strength staying low-to-moderate.
Emphasise consistency over intensity.
Support your nervous system with breathwork and slower movement.
💡 Why it matters: Energy and recovery capacity drop, so prioritising consistency over intensity supports hormonal balance and helps avoid burnout. Focus on form and breath. It’s okay to modify your pace.
💫 The Takeaway: Awareness is Power
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