Should you sync your workouts to your period?

The rise of "cycle-syncing" workouts on social media platforms like TikTok and Instagram has women questioning whether they should adjust their exercise routines based on their menstrual cycle. Videos divide the menstrual cycle into phases, each with specific recommendations for exercise intensity and types. However, experts stress that there is no scientific evidence supporting this trend.

Kelly McNulty, a researcher at Leeds Beckett University, explains that while some women may experience changes in their energy levels, symptoms, or perceived strength throughout their cycle, these changes vary greatly from person to person. She warns that blanket advice based on menstrual phase is not supported by research and can be difficult for individuals with irregular cycles or those using hormonal contraception to apply.

Cesci Burgoyne, a nurse and personal trainer, finds that she naturally adjusts her training based on how she feels during different parts of her cycle. She doesn't follow strict phase-based plans but instead listens to her body's cues. Fitness creator Sarah Mackay also notices fluctuations in her energy, motivation, cramps, and mood throughout the month, but she avoids strict plans due to too many variables at play.

Dr. Faye Bate, a medical doctor and women's health expert, cautions against a one-size-fits-all approach to exercise based on menstrual phase. She warns that such rigid advice could create a "nocebo" effect, where negative expectations negatively impact performance. Additionally, she is concerned that suggesting women should be weaker or less capable during certain parts of their cycle could limit progress.

While cycle-syncing may not be backed by strong evidence, experts agree that being "cycle-aware" can be beneficial. Tracking your cycle can help you understand your own patterns and make informed decisions about when to take painkillers, take rest days, or modify workouts. The most important takeaway is to listen to your body and adjust your exercise routine based on your individual needs and experiences.