The Group Chat: Bloody hell

Women athletes are already beyond impressive, but when you remember they do it all while also dealing with menstrual cycles, they seem straight-up superhuman. Low energy, cramps, body aches, outfit considerations…nothing brings a workout routine to a grinding halt like your period.

• But did you know that all phases of your cycle can affect your workout — and that you can harness your hormones’ ebb and flow to work with your cycle, not in spite of it? It’s called cycle syncing, and it’ll change the way you exercise.

• We knew exactly who to discuss it with: women’s health newsletter Rescripted (think The GIST for your health). We chatted with them about how to optimize your fitness regimen for your cycle, plus how Rescripted can answer all sorts of questions about menstruation and more.

Cycle syncing is a newer phenomenon, made possible by increased research into and visibility for women’s health and women athletes. And it has a lot of benefits: Movement can help you weather hormone swings, while cycle syncing can make it easier to stay consistent through the ups and downs.

• Your experience of your fitness routine matters, and cycle syncing says you don’t have to push yourself when you’re feeling crummy.

• Now let’s dive into how you can adjust your workout routine to meet your body where it’s at in every stage (and remember, we’re not doctors — nothing here is a replacement for official medical advice).

🧑‍🔬 First things first: Let’s go back to biology class. The menstrual cycle has four phases: menstruation (aka your period, usually about three to seven days); the follicular phase (about seven to 10 days long); ovulation (one to three days); and the luteal phase (about 10 to 14 days long).

• Of course, every cycle is wildly different — hormones dictate your cycle and create side effects unique to you, which can change over time, while the phase lengths are just guesstimates. Here’s more about how to determine which phase you’re in.

🩸 Period (Cycle days 1-7): Starting with the toughest one, symptoms can range from annoying to straight-up excruciating. You might have low energy, struggle with cramps or body aches, or just feel off during this time — not to mention, you’re probably dealing with low iron due to blood loss.

• Rescripted says exercise might feel harder, so it’s a good time to tone things down with shorter sessions and low- to mid-impact activities like yoga, Pilates, or walking. It’s also totally valid to skip a workout altogether — rest is crucial during this phase.

• However, there’s no known medical reason why you can’t work out on your period, and some research shows exercise (like wall and sumo squats) can help ease symptoms. If you feel up to it, might as well get after it — but support your grind with extra hydration and iron-rich foods.

📈 Follicular phase (Cycle days 8-13): Your estrogen levels start to pick themselves up off the floor in this phase, so you can too. You’re likely feeling more energetic with each day, so start building back up to max capacity — or, as Queen Ilona says, “Pitch it faster, run harder, put another plate on the bar.”

💪 Ovulation (Cycle days 14-15): Slay, baby! These are the days where your hormones are nicest to you — you might feel strong, full of energy, and confident. AKA, time for some serious workouts, like long runs, heavy lifting, and HIIT. It’s also the perfect time for your cutest gym ’fits, since this phase tends to make you feel hot as hell.

📉 Luteal phase (Cycle days 16-28): Once you ovulate, your body starts to ramp down gradually towards your next period, so Rescripted recommends progressively chiller workouts. You might still feel up to high-intensity exercise, but prioritize recovery by mixing in restorative movements like extra warmups, cooldowns, and stretching.

• During the luteal phase, it’s extra important to listen to your body. Some days, you’ll feel ready to take on the world weight room, while others demand a gentler approach. Be generous with yourself, especially in the later days as your body preps to do it all over again.