Hello, I’m Jenna from The Yard Gym, and during this Women’s Health Week, I want to share how syncing your training with your menstrual cycle can profoundly affect your fitness and overall well-being. This approach not only nurtures the body but also optimises performance by being in tune with its natural rhythms.
 
Phase 1: Menstrual Phase (Days 1-5)
During the menstrual phase, your body might need more gentle care as energy levels typically dip so it can be helpful to respect this phase by dialing down the intensity. I focus on lowering the intensity of my sessions and incorporating more mindful activities like Pilates, saunas and time in nature which are less demanding and support my body’s need for rest, nurturing and self-care.
 
Phase 2: Follicular Phase (Days 6-14)
Energy begins to climb in the follicular phase, making it a great time to ramp up the intensity. I capitalise on this by increasing my strength training. This is the period for pushing limits and setting new personal bests, as the body’s increased energy and pain tolerance facilitate high performance.
 
Phase 3: Ovulatory Phase (Days 15-21)
My favourite phase. Peak estrogen levels or as my girlfriends and I call it, SLAY PHASE…you feel invincible. It’s the perfect time for high-intensity interval training (HIIT) and challenging sessions that require endurance and strength. I use this phase to capitalise on this superhuman high energy, integrating compound movements and dynamic sessions that align with my body’s peak performance capabilities.
 
Phase 4: Luteal Phase (Days 22-28)
As energy levels begin to waver in preparation for the next cycle, I focus on finding a balance. It’s a time to blend rigorous workouts with sufficient recovery. I maintain an even mix of training sessions, paying close attention to mindfulness and body awareness, adjusting my activities based on what my body feels it needs, like maybe an extra outdoor bike ride or rest.
 
Adapting your training to the phases of your menstrual cycle is about more than just physical health—it’s a practice of honouring your body’s needs and rhythms. At The Yard Gym, we empower our members to embrace this holistic approach, encouraging a deeper connection with their bodies. This Women’s Health Week, I encourage you to explore how you can align your fitness routine to support not just your physical, but also your holistic health.
 
 
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