Hormonal fluctuations influence key factors such as strength, endurance, coordination, joint integrity, recovery ability, and even mood, all of which play a crucial role in athletic success," explains Dr Karishma Sanghavi, a sports physiotherapist and certified MDT with the McKenzie Institute of India, noting that for female athletes particularly, cycle syncing goes beyond comfort; it serves as a vital tool for both performance optimisation and injury prevention.
Listening to your body
"In the past, women were often advised to avoid exercise altogether during their menstrual bleeding. However, modern science has shown that this isn't necessary. However, the hormonal changes occurring at the start of menstruation -- specifically, the sudden drop in oestrogen and progesterone -- can influence energy levels, performance, and the ability to train at maximum intensity. Additionally, iron levels may be lower due to blood loss during menstruation. The loss of fluids and electrolytes with menstrual flow can give rise to dehydration and lethargy. Therefore, it's important to listen to your body and opt for low-to-moderate-intensity workouts during this time," shares Dr Vaishali Joshi, senior obstetrician and gynaecologist, Kokilaben Ambani Hospital.
Katrina Kaif does a lunge. Pic courtesy/@katrinakaif
Dr Sanghavi adds that the perceived decline in a woman's training levels, or a female athlete's performance during the late luteal and early follicular phases often coincides with common menstrual symptoms such as fatigue, lethargy, and menstrual pain: "Oestrogen plays a key role in mood regulation by enhancing serotonin transmission and increasing its production. Lower oestrogen levels in the late luteal and early follicular phases are associated with reduced serotonin, contributing to increased fatigue, anxiety, and tension."
Keeping it simple
Dr Joshi lays down simple guidelines to better understand the changes your body goes through, during the menstrual cycle.
>> The follicular phase lasts for the first two weeks of the menstrual cycle, just after your period. This is a good time to start new exercise modules or endurance training as there is less water retention and bone health is at its best. Your body will respond well to higher intensity training.
Dr Karishma Sanghavi, Dr Sangita Gandhi and Dr Vaishali Joshi
>> Ovulation can last for a couple of days. During this phase, your body's basal temperature increases by 0.3 degree Celsius, which has an impact on general health and exercise tolerance.
>> This is followed by the secretory phase, which lasts for two weeks. Most women witness an increase in body weight due to water retention, during this phase. They may also find that the body does not tolerate high intensity exercises. The onset of the period marks the end of the secretory phase.
>> During the menstrual phase, the pelvic floor and back muscles can go into spasm. Pelvic stretches, lower back exercises, and Pilates are recommended during this phase.
Instead of working against the body's natural changes, syncing your workouts allows you to get the best results from your exercise routine without the risk of overexertion or burnout, advises Dr Sangita Gandhi, consultant obstetrician and gynaecologist, Jupiter Hospital, Thane. "Exercising during the high-energy days helps improve performance and build strength, while lighter activities during the low-energy days reduce discomfort and fatigue. Cycle syncing also helps to balance hormones, minimise cramps, and support better mental well-being," she suggests.
What works best?
>> Stay active throughout your menstrual cycle; adjust the intensity of your workouts depending on how you feel -- for instance, on low-energy days, you can switch to walking, yoga, or gentle stretching.
>> Remain hydrated and eat more iron-rich foods, especially around the time of bleeding to boost your energy levels.
"Don't push through pain, or ignore your body's signals. Rest when needed; recovery days are just as important as training days for overall health," she warns.
Your fitness, your way
While the benefits of cycle syncing are numerous, Dr Sanghavi points out that every woman's experience is unique: "Not everyone feels a drop in strength during their period or a surge of energy around ovulation.
That's why, I always encourage tracking your cycle using an app or journal to note how your energy and performance levels fluctuate. Over time, you can see if certain phases consistently impact your training, and use that insight to adjust your workouts for better results and lower injury risk," she signs off.