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How Your Cycle Can Affect Your Workout Routine

In the bustling neighborhoods of the GTA, women are increasingly focusing on their health and fitness. According to a study by Toronto Public Health, a significant number of women in the region engage in regular physical activity. However, many face challenges related to hormonal fluctuations and menstrual cycles, which can impact their energy levels, motivation, and performance. Recognizing these patterns can lead to more effective and enjoyable workouts. Discover in-home fitness training secrets to set yourself up for success.

Understanding the Menstrual Cycle

The menstrual cycle is divided into four main phases, each of which can affect your body and workout performance differently:

Menstrual Phase (Days 1-5):

What's Happening: The lining of the uterus sheds, resulting in menstruation.

Exercise Impact: Energy levels may be lower, and you might experience cramps and fatigue.

Follicular Phase (Days 6-14):

What's Happening: The body prepares for ovulation, and estrogen levels rise.

Exercise Impact: Increased energy, strength, and endurance; ideal for high-intensity workouts.

Ovulation Phase (Day 14):

What's Happening: An egg is released from the ovary.

Exercise Impact: Peak performance potential due to high estrogen levels.

Luteal Phase (Days 15-28):

What's Happening: Progesterone levels rise, preparing the body for potential pregnancy.

Exercise Impact: Energy levels can fluctuate, and you might experience bloating and fatigue.

Woman Cycle Workout

How to Adjust Your Workouts According to Your Cycle

Menstrual Phase (Days 1-5)

  • Activity Recommendations: Focus on gentle exercises like yoga, stretching, and light cardio.

  • Benefits: These activities can help alleviate cramps and improve mood without straining your body.

Follicular Phase (Days 6-14)

  • Activity Recommendations: Take advantage of increased energy by incorporating high-intensity interval training (HIIT), strength training, and endurance workouts.

  • Benefits: Enhanced performance and faster recovery make this an ideal time for challenging workouts.

Ovulation Phase (Day 14)

  • Activity Recommendations: Maximize your potential with intense workouts, including sprints, heavy lifting, and competitive sports.

  • Benefits: Peak strength and energy levels mean you can push your limits and achieve new personal bests.

Luteal Phase (Days 15-28)

  • Activity Recommendations: Focus on moderate-intensity workouts and listen to your body. Include activities like Pilates, moderate cardio, and resistance training.

  • Benefits: These exercises can help manage PMS symptoms and maintain fitness without overexertion.

fitness routine based on your cycle

Why Choose House of Sweat?

House of Sweat offers premier in-house personal training and nutrition services. Here’s why clients choose us:

  • Expert Trainers: Our team consists of certified and experienced professionals.

  • Personalized Plans: We design workout and nutrition plans tailored to your specific needs.

  • Convenience: Enjoy the flexibility of in-house training sessions that fit into your schedule.

  • Ongoing Support: We provide continuous motivation and support to help you achieve your goals.


Adjusting your fitness routine according to the phases of your menstrual cycle can help you maximize your potential and stay on track with your goals. By aligning your workouts with your cycle, you can enhance your performance during high-energy phases and take it easy when your body needs it.

At House of Sweat, we understand these unique challenges and are here to support you. Our expert trainers create personalized plans tailored to your needs and schedule.

Ready to transform your fitness journey? Book a consultation with one of our expert trainers at House of Sweat and start achieving your goals today!

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