Fitness

Training Program for Each Phase of Your Cycle

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19 June 2023 at 15:55 BST
First published

Hands holding a dumbbell and resting on a red gym bench. — Stock photograph for illustration. · Photo: Jonathan Valdes / Pexels

Female Phase Training

This program is designed to take advantage of your hormones in each phase of your cycle so that you can gain the most out of each workout.

The program is split into 4 phases:

Start of Period (Day 1 and 2)
Follicular Phase (Day 3 to Day 15)
Luteal Phase (Day 16 to Day 22)
Late Luteal Phase (Day 23 to Day 29)

Note - Days in brackets are approximations based on an average cycle length of 30 days. Depending on the length of your cycle these may be 1 or 2 days shorter or longer.

Execute this for 3 months, increasing weights during your follicular phase.

Guides

Your Plan for Holistic Hormonal Wellness

A suite of downloadable content for your holistic health and wellness, sent directly to your inbox at the start of each phase of your menstrual cycle: Menstruation, Late Follicular, Mid Luteal, and Late Luteal Phase.

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