Lazy Girl’s Guide to Cycle Syncing Pt. 3
movement that matches your energy
As someone who’s pretty good at ignoring the signs that I’m tired or need to rest, learning how each phase of the menstrual cycle affects the body has felt both validating and empowering. Simply knowing—or even having a general sense—of where you are in your cycle can offer a huge sense of relief. Suddenly, your low energy, mood shifts, or cravings aren’t random… they have a reason. You’re not imagining it or being “too sensitive”—your body is just speaking in its own language.
And once you understand that, you can start working with your body instead of against it. Aligning your movement with your cycle and energy levels doesn’t have to be complicated—it’s a powerful way to show yourself care and support, without forcing what isn’t natural in the moment.
Because let’s be real—some days, movement feels great and you feel on top of the world… and other days, just getting off the couch feels like a win. So if you’ve ever wondered why your energy for workouts fluctuates so much, it might be your hormones talking.
So, here’s your part 3 on cycle syncing… a gentle, intuitive way to align your movement (and lifestyle) with the natural rhythm of your menstrual cycle. This isn’t about “doing it all”—it’s about doing what works for you, especially on low-energy days.
This is your lazy girl’s guide—because you don’t need to do more to feel your best. You just need to do what fits.
✿ The Four Phases of Your Cycle & Matching Movement
🌑 Phase 1: Menstrual (Days 1–5)
Energy: Low & inward
Mood: Crampy, quiet, intuitive
Best movement: Stretch, rest, restore
Gentle yoga or stretching
Short walks in fresh air
Total rest if needed (yes, that counts!)
This is your inner winter. You have permission to be horizontal. Think of this as your body’s reset button. Honor the slowdown—this is not the time to push through a HIIT class.
🌱 Phase 2: Follicular (Days 6–13)
Energy: Rising
Mood: Curious, motivated, refreshed
Best movement: Explore, build momentum
Dance workouts
Strength training with lighter weights
Jogging, hiking, or cycling
Trying something new
Your energy is coming back. This is a great time to ease into more dynamic movement—without overdoing it.
🌼 Phase 3: Ovulatory (Days 14–17)
Energy: Peak
Mood: Social, confident, powerful
Best movement: Go for it
Group classes, high-intensity training
Spin, power yoga, circuit training
Weight lifting or sprints
Movement with others (hello extrovert!)
This is your inner summer. You’ve got the most strength and stamina, but also still listen to your limits.
🍂 Phase 4: Luteal (Days 18–28)
Energy: Slowing down
Mood: Reflective, sensitive, nesting vibes
Best movement: Soothe, support, stabilize
Pilates, barre, yoga
Walks with music or a podcast
Light strength training
Foam rolling, stretching
This is your inner fall. Energy dips in the late luteal phase (aka PMS), so scale back, soften, and nourish. Think less sweat, more support.
Final thoughts
It’s not about doing more. It's about doing what works.
Cycle syncing your workouts isn’t about perfection—it’s about working with your body, not against it. You don’t need to track everything meticulously to benefit from this approach.
Start simple:
Notice your natural energy shifts
Give yourself permission to rest (please!)
Move in ways that feel good, not forced (again, please!)
While it may be difficult sometimes, be intuitive.
You’re allowed to honor your hormones and still be the one who knows rest is productive, too.
Let your body lead the way. And if that means skipping movement altogether? That’s okay! That’s syncing, too.
Sending love,
xo Kenzie