Online platforms like TikTok and Instagram have seen a dramatic surge in content advising women to adjust their fitness routines according to their menstrual cycles, a practice known as cycle-syncing. Google searches for the term have climbed by 740% since 2022, with over 55,000 videos now tagged under #cyclesyncing. Despite this popularity, medical and research experts caution that the trend is driven more by marketing than by solid scientific evidence.
Typical advice from wellness influencers divides the menstrual cycle into four phases, suggesting gentle activities such as walking, Pilates, or resting during menstruation; gradually ramping up intensity through the follicular phase; engaging in high-intensity strength training around ovulation; and easing off again during the luteal phase. However, Kelly McNulty, a researcher at Leeds Beckett University specializing in menstrual cycles and exercise, argues that while some women do experience fluctuations in energy and perceived strength, there is no research supporting rigid, phase-based training prescriptions.
McNulty highlights that menstrual cycles are highly individual, varying not only between different women but also for the same woman from one month to the next. Furthermore, many tracking apps assume regular cycles lasting between 21 and 35 days, rendering their recommendations less applicable to those with irregular periods or who use hormonal contraception. “It’s not so much about doing certain exercises in certain phases, it’s about working with your own individual body and what your needs might be,” she says.
Some fitness creators support a more intuitive approach. Sarah Mackay, known online as @fitwsarah, notes that while she experiences changes in energy, motivation, and mood, she avoids strict plans because of the numerous variables involved. She recalls achieving personal records even while menstruating, contradicting online advice to avoid intense training during that time. Similarly, Australian nurse and personal trainer Cesci Burgoyne adjusts her training based on how she feels, pushing harder during her follicular phase and resting during her luteal phase, rather than following a predetermined schedule.
Dr. Faye Bate, a women’s health expert, warns that promoting a one-size-fits-all model could lead to a “nocebo” effect, where negative expectations about performance in certain phases negatively influence how women feel and train. She also cautions that routinely reducing resistance training could hinder progress, noting that strength training is crucial for preventing osteoporosis later in life. Instead of adhering to rigid rules, experts recommend being “cycle-aware” by tracking personal patterns and listening to one’s body. This might involve having painkillers on hand, taking rest days when symptoms are severe, or simply tuning in to daily energy levels. Dr. Bate also emphasizes that severe pain or fatigue interfering with daily life should prompt a medical consultation rather than being accepted as an inevitable part of the cycle.
I wish influencers would stop selling magic instead of just telling people to listen to their bodies. Lazy advice.
Finally, some science! I felt so guilty skipping leg day during my period, but my body knows best.