Ladies, WORKOUT ACCORDING TO YOUR CYCLE!

TRAIN WITH HORMONES

Many women think they lack discipline or motivation when

workouts feel harder some weeks. In reality, hormonal changes affect

energy, strength, energy, recovery, mood. Training the same way every

week often leads to fatigue, plateaus and burnouts

YOUR MENSTRUAL CYCLE HAS 4 PHASES:

Menstrual

Follicular

Ovulatory

Luteal

Each phase needs a different training approach.

Understanding this helps you train smarter instead of harder

Menstrual phase:

(Day 1-4/5)

Energy: LOW

Train like this:

Light strength/

Bodyweight

Mobility, Yoga, walking

Fewer steps/ longer rest

Follicular  phase:

(Day 6-12)

Energy: RISING

Train like this:

Start or restart Programs

Learn new movements

Time to challenge yourself

Ovulation phase:

(Day 13-16)

Energy : Peak

Train like this:

Heavier lifts

Strength + Power

Short and intense sessions

Luteal Phase:

(Day 17-28/30)

Energy : Drops

Train like this:

Reduce volume

Choose lighter weights and slow workouts

Focus on form & Tempo

More rest days

Here's the fact:

Whether you work long hours, manage a home, study, or train regularly your workouts should help an support your lifestyle, not drain you.

Strength training improves posture, energy, stress an handling and daily performance