How to Train in Different Cycle Phases: Where to Get Energy and When to Rest

Sometimes a workout feels easy, your body flies. And sometimes it feels like everything is against you: fatigue, heaviness, laziness. And you think: "Is something wrong with me?" In reality, everything is fine. You just live in a cycle. And the cycle affects your strength, endurance, and mood.

🌀 Why is the Cycle Important for Training?

A woman's body doesn't work the same way every day. The hormones that regulate the menstrual cycle affect energy, motivation, and even how muscles recover.
If you consider your phase, you can not only train more effectively but also feel much better.

💪 Cycle Phases and Movement

Menstruation (period days)
The body is busy with internal work. Energy may be at zero.
✔️ What works: stretching, light yoga, warm walks, rest.
❗ If there is pain or weakness — rest. It's normal.
Follicular Phase (right after menstruation)
Energy returns, estrogen rises. You may feel lively and strong.
✔️ What works: cardio, strength training, running, dancing, intensive workouts.
❗ A great time to learn something new or increase the load.
Ovulation (mid-cycle)
Peak energy, confidence, and coordination.
✔️ What works: intense workouts, crossfit, HIIT, active sports.
❗ Listen to your body: sometimes due to ligament relaxation, the risk of injury is slightly higher.
Luteal Phase (after ovulation until the start of menstruation)
The body starts to slow down. Irritation and fatigue may appear.
✔️ What works: calm fitness, pilates, swimming, short workouts.
❗ A couple of days before menstruation — it's the best time to focus on care, not results.

💬 Important: You Don't Have to "Push" All the Time

You can be active and strong, but still get tired — and that doesn't make you lazy. It makes you alive. By adjusting the load according to the cycle phase, you are not "giving up," you are developing awareness and resilience.

IVA can help: you can note the cycle phases, your feelings, appetite, energy level — and notice on which days you want to run, and on which days you want a blanket. Over time, you will better feel your rhythm and be able to build your activity not through "must," but through "fits."