Moving with Your Cycle: How to Align Exercise with Your Hormones for Optimal Fertility
- Dr. Alyssa Brooks McPeak
- Apr 11
- 3 min read
If you’re trying to support your fertility, you’ve likely focused on nutrition, stress management, and sleep—but have you considered how your movement impacts your hormones? Exercise is a powerful tool for hormonal balance, but not all movement is beneficial at all times in your cycle. By syncing your workouts with your hormones, you can reduce stress, improve circulation during ovulation, and even make your periods more manageable.
The Four Phases of Your Cycle & The Best Ways to Move
Your menstrual cycle isn’t just about your period—it’s a dynamic shift in hormones that affects your energy, strength, and recovery. Here’s how to move in a way that supports your body throughout the month:
Menstrual Phase (Days 1-5): Rest & Restore
🩸 What’s Happening? Your body is shedding the uterine lining, and hormone levels (estrogen & progesterone) are at their lowest. You may feel tired, sluggish, or even cramps.
🏃♀️ Best Movement:
• Gentle walking to circulation without overexertion.
• Yoga or stretching to ease tension and reduce cramping.
• Restorative rest – listen to your body and take breaks when needed.
💡 Why it Matters: Over-exercising during this phase can increase muscle contraction(cramps) and increase cortisol (your stress hormone), which may disrupt ovulation later in your cycle.
Follicular Phase (Days 6-14): Build Strength & Energy
🌱 What’s Happening? Estrogen starts rising, boosting energy, strength, and motivation. This is the best time to build muscle and endurance.
🏃♀️ Best Movement:
• Strength training (weightlifting, Pilates, bodyweight workouts).
• Cardio (running, cycling, HIIT—but keep it moderate).
• Dance or new workouts (estrogen boosts dopamine, making this a great time to try something fun!).
💡 Why it Matters: Building muscle supports metabolism and blood sugar balance, both essential for hormone health and fertility.
Ovulation Phase (Days 14-16): Peak Performance
💖 What’s Happening? Estrogen and luteinizing hormone (LH) peak, making you feel strong, confident, and energized. Blood flow to reproductive organs increases, supporting a healthy ovulation.
🏃♀️ Best Movement:
• Higher intensity workouts (sprints, boot camps, power yoga).
• Strength training with heavier weights (your body recovers well now).
• Core-focused movements (supports circulation to the pelvic area).
💡 Why it Matters: Increased blood flow and oxygenation during ovulation can enhance reproductive function. But be mindful of joint stability—relaxin increases, making you more flexible but prone to sprains.
Luteal Phase (Days 17-28): Slow Down & Support Progesterone
🌙 What’s Happening? Progesterone rises to prepare the body for a possible pregnancy. Energy naturally declines, and you may feel more tired or bloated.
🏃♀️ Best Movement:
• Lower-intensity strength training (focus on form over weight).
• Pilates, Barre, or resistance bands (supports core and circulation).
• Walking & gentle movement to reduce PMS symptoms.
• Yin Yoga or stretching to help with water retention and relaxation.
💡 Why it Matters: High-intensity workouts in the late luteal phase can spike cortisol, increasing PMS symptoms and period pain. Instead, focus on gentle movement to balance progesterone and keep stress low.
Why Moving with Your Cycle Supports Fertility
✔️ Decreases Stress Response: Avoids excessive cortisol spikes, which can interfere with ovulation.
✔️ Improves Blood Flow During Ovulation: Supports optimal egg quality and uterine lining health.
✔️ Makes Periods More Manageable: Reduces PMS symptoms, cramping, and inflammation.
✔️ Balances Hormones Naturally: Aligning movement with your cycle helps keep estrogen, progesterone, and cortisol in check.
By adjusting your workouts to support your hormones, you’re not only enhancing your fitness but also optimizing your fertility and overall well-being.
Want to dive deeper into cycle syncing for fertility? My Cycle Syncing Course walks you through each phase and helps you nourish your body in alignment with your hormones!
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