Nuvitru Logo

Cycle Sync Workouts

Cycle Sync Workouts

Cycle Sync Workouts

Have you ever though to cycle sync your workouts? Depending on where you are at on your cycle, different workouts may be better for you. This is a natural way to tune into your body and listen to what it needs. Because throughout your cycle, you’ll find symptoms are different and how you feel is different.

You don’t always have to “push” through, especially if it’s related to true fatigue (not just being “not motivated”). So, what does cycle sync workouts look like per different phases of your cycle?

Follicular Phase

The follicular phase starts day ONE of bleed and goes all the way until ovulation! The first half of the follicular phase is your actual period (the bleed). So, you might not feel the most energized because you are actively losing blood and your hormones are relatively low. So, just focus on walking and resting during your bleed.

Once you are done bleeding, your estrogen will begin to rise and you’ll find that your energy is coming back. Not only does your energy come back, you’ll feel stronger and estrogen and testosterone will be insanely helpful here to challenge yourself + focus on adding on muscle. So, helllooooo MUSCLE growth. If you’re doing progressive overload with your strength training, this phase is the best to really start using challenging weight.

Cycle Sync Workouts


Energy is at an all-time high during ovulation, in addition to feeling flirty and thriving! 😉 Utilize all this energy toward HIIT workouts and adding more cardio into your workouts.

Luteal Phase

While you still may have energy to continue strength training workouts in the first half of your luteal phase, you’ll naturally start feeling your energy decline as you get closer to your period. Progesterone is the sex hormone that is the STAR player during the luteal phase. We love tuning in here and reduce the desire to consistently “push through”. As you approach your period, it’s time to dial back intensity and lean in towards more gentle workouts, such as…

  • Walking
  • Pilates
  • Yoga
  • Meditation

Pssstt, you’ll always desire more carbs during this time (it’s okay AND normal!)

Ready to Cycle Sync Workouts?

If you are ready to be in tune with your body and change your life to optimize your cycle, make sure to reach out to our team here at Nuvitru! We offer a free discovery call that is 15-minutes to learn more about you and what you’re struggling with. This will help guide us to what labs you are needing to be done, the support you need, etc. You can schedule that call here!

Lahana Vigliano
Avatar for Lahana Vigliano
Lahana Vigliano

Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Nuvitru Wellness. She has her Bachelor's Degree in Nutrition Science and Masters Degree in Nutrition Science and Functional Medicine. She is currently pursuing her doctorate degree in Clinical Nutrition. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. Connect with her on Facebook + Instagram (@nuvitruwellness).