Sport and your cycle – How to train in harmony with your body

We ladies all know the feeling: some days we just feel sluggish, our energy is at rock bottom, and our workouts don't go as planned. But what many don't know is that this has nothing to do with a lack of willpower, but rather with our natural cycle. The female cycle takes the body through different phases every month. Each of these phases influences not only our mood and overall well-being, but also our physical performance. If you learn to understand your
By adapting your workouts to your cycle, you can not only train more effectively , but also improve your overall well-being .

In this article you will learn about the four phases of your menstrual cycle that you go through each month, how they affect your energy levels, and which sports are particularly beneficial in each phase .

4 Min

Last updated on 29.12.2025

from Michelle

Contents

Why cycle-based training is so beneficial

The female cycle has a strong influence on physical and mental well-being. Your body's resilience varies depending on the phase of your cycle. By adapting your workouts to the different phases, you can:

Reduce the risk of injury
Optimize your recovery
Avoid additional stress for your body
Staying motivated and healthy in the long term
Simply feel better all around

But what different phases of the menstrual cycle are there, and how do they manifest themselves?

Everything you need to know about the four phases of the menstrual cycle

The female cycle follows a specific pattern, beginning on the first day of menstruation and ending the day before the next period. The phases we describe here are based on an average 28-day cycle.

Important: Every cycle is individual and can vary from woman to woman and from month to month. According to the American College of Obstetricians and Gynecologists (ACOG), a normal menstrual cycle lasts between 21 and 35 days.¹ We recommend that you observe your period, its flow, and regularity to develop a better understanding of your own body.

Menstrual phase (days 1-5): Your gentle break

The menstrual phase marks the beginning of a new cycle and is a clear sign that our body is functioning in its natural rhythm and is healthy . During this phase, your body is busy shedding the uterine lining, and the hormone levels of estrogen and progesterone reach their lowest point. This combination can contribute to feelings of exhaustion and low motivation . Unfortunately, for some people, this phase is also accompanied by physical discomfort such as cramps. However, this doesn't mean you should completely avoid exercise during this time. A study by St. Mary's University in London and the app "FitrWoman" investigated the effects of exercise during menstruation using data from over 14,000 women worldwide. 82 percent of the women surveyed from Germany stated that moderate exercise alleviates discomfort during their period.²

Characteristics of the phase:

More time for regeneration: During this phase, your body needs a lot of energy to recover and support the processes that take place during menstruation. This means you shouldn't subject your body to additional stress through intense training sessions or high exertion.

Recommended sports:

Gentle sports: Yoga or Pilates can help to loosen muscles and relieve abdominal pain.
Light cardio: Walking, gentle swimming or cycling are excellent ways to boost blood circulation without overtaxing your body.
Stretching: Gentle stretching exercises can relieve cramps and maintain mobility.

During this phase, it's crucial to listen to your body! These days are particularly well-suited for reducing the intensity of your workouts and focusing on gentle movements. Give your body the time it needs to recover. This rest period will not only benefit your physical health but also your emotional well-being.

Follicular phase (days 6-12): Your energy boost

During the follicular phase, your body begins preparing for ovulation. Hormone levels, especially estrogen, rise during this phase, leading to a noticeable increase in energy and performance . Your body recovers faster , allowing you to perform more intense workouts. This is the ideal time to pursue your fitness goals and try more challenging or new types of training.

Characteristics of the phase:

Increased energy: The body is full of energy and the overall hormonal balance is stable.
Fast regeneration: Your performance increases and you can optimally perform more intensive training sessions and use heavier weights.
Low risk of injury: Your joints are more resilient because your estrogen levels rise.

Recommended sports:

Strength training: In this phase, targeted muscle-building training is ideal for optimizing your health. Benefits include improved physical and mental performance. Strength training also helps prevent and manage type 2 diabetes by improving blood sugar levels and helping the body better manage glucose. Scientific studies even confirm that virtually all the benefits of strength training can be achieved with just two 15- to 20-minute training sessions per week.³
Endurance training: Running, cycling or swimming offer good opportunities to train your endurance during this phase.

Ovulation phase (days 13-16): Your power moment

Ovulation is the phase in which estrogen levels reach their peak. You often feel more confident and physically stronger. However, your body is also more susceptible to injury during this phase. It is therefore particularly important to pay attention to proper form, as loosening of the ligaments and
High estrogen levels can increase your risk of injury to your tendons.

Characteristics of the phase:

Peak performance: Your body has plenty of energy and you feel strong and capable.
Enhanced perception: Your focus on your movements is clear and you are mentally highly focused.
Increased risk of injury: Loosening of the ligaments can lead to a higher risk of injury, which is why you should pay particular attention to your technique.

Recommended sports:

Strength training with a focus on technique: You can still challenge your body, but you should make sure that you perform the exercises correctly to minimize the risk of injury.
Flexibility and balance: Yoga and Pilates are ideal for increasing your flexibility while strengthening your muscles.

Avoid increasing the intensity of your workouts any further during this phase. Focus on precise execution and your technique to prevent injuries.

Luteal phase (days 17-28): Your recovery flow

After ovulation, the luteal phase begins. During this phase, increased levels of progesterone are released, which supports important regenerative processes in the body. It's perfectly normal for your energy levels to fluctuate during this time and for you not to always feel as energetic as in previous phases. But right now, your body is working hard to regenerate. Therefore, it can be beneficial to adjust your training intensity slightly and allow your body more rest .

Characteristics of the phase:

Natural energy level: At the beginning of the luteal phase, you might still feel a lot of energy. Towards the end of this phase, you often notice how the body is preparing for the next stage of the cycle and
It takes a short break to recover. This is perfectly natural and sometimes manifests as less motivation and energy.
Water retention: The increased progesterone production helps your body prepare for upcoming tasks, which leads to water retention in many women.
Even though this can result in increased weight and reduced stamina, it's a sign that your body is working at full capacity.⁴

Recommended sports:

Moderate strength training: Use moderate weights and train with less intensity to maintain your muscles without overloading your body.
Gentle endurance training: Cycling, swimming or slow jogging are ideal for staying active without putting too much pressure on the body.
Stress-reducing activities: Yoga and walks can help reduce stress and stabilize your mood.

Work with your cycle, not against it!

By tailoring your training to the different phases of your cycle, you can optimize your health while avoiding the risk of overexertion and injury. Listen to your body's needs and adjust your workouts accordingly – this will not only make you feel fitter, but also more balanced and motivated overall.

Whether you've just been to the gym or done some yoga at home, our Balance Shakes are a quick, delicious, and balanced way to replenish your body with high-quality protein and essential nutrients . They support your recovery and help you achieve your goals. No matter what stage of your cycle you're in, our shakes have you covered!

Collagen for greater stability and fewer injuries!

Did you know you can make your Balance Shake even more effective by adding our Multi Collagen? With three high-quality branded collagen types (Type I, II & III), it not only strengthens your skin and hair, but also your ligaments and tendons . This helps reduce the risk of injury and promotes regeneration. Simply stir it into your shake once a day for increased stability!