It’s that time of the month again. The Crimson Wave. You’re trying to work out, but you feel bloated, exhausted, and less motivated. What is going on and how do you prepare?

Many people are unaware of the different phases of their menstrual cycle: menstrual, follicular, ovulation, and luteal. Think of these phases as the seasons of your body: winter, spring, summer, and fall. Understanding these phases can help you navigate workouts more effectively and keep frustration at bay. Remember, your body is working hard every month—be kind and listen to it!

Winter: Menstrual Phase

In some ways, your menstrual phase is your first but also your last. Before your menstrual phase, you deal with PMS, which falls into your luteal phase. Hence, this is always a constant cycle. During your winter time, you feel sluggish, moody, and have no desire at all to really move. Your hormones are at their lowest, you are shedding your endometrium, and it feels like the world is ending. Your body is going through so much during this phase that it is easy to forget to be nice to her, but this is when she needs the most care and attention.

In the winter, moving your body through low-impact exercise like walking will help you feel so much better because it will get those endorphins going. Endorphins are also known to be a natural mood booster as well as a natural painkiller, so they can assist in combating cramps and other pain you can experience during your period. Working out during our winter cycle takes a lot of effort, but keeping it low-impact will allow you to feel accomplished. The main thing to remember is to listen to your body and rest if and when needed—she needs time for recovery as she works overtime.

Spring: Follicular Phase

During your follicular phase, your estrogen levels rise again, and that is why you usually feel your hottest and most confident. You aren’t as bloated, your skin is brighter, you feel powerful, and your sex drive starts to go up! Wink wink.

Being in this phase can last anywhere between 11 and 27 days, but on average, it lasts 16 days. Your energy levels are up, and your mood significantly improves, which means you can enjoy and partake in higher-intensity workouts. This is the time to really push yourself and get those workouts in. Being in your spring cycle is when you feel the most creative, active, assertive, and energetic, so this is when you should really prioritize working out and getting your sweat in!

Summer: Ovulation Phase

The phase where you feel like you are at your peak. You are glowing; your estrogen and testosterone levels are at their highest. Your social battery is at its highest, your confidence has peaked—however, ironically enough, it is your shortest phase. Ovulation can last between 12 and 24 hours.

A common misconception is that your ovulation window is always consistent, but just like your period, it can be inconsistent. The biggest telltale sign you are ovulating is paying attention to your sex drive. When you are ovulating, since your estrogen and testosterone are both at their peak, you are probably scratching at the walls, feral, and want to jump the bones of the first person you see. It is uncontrollable—unleash the beast!

During this time, since your energy levels are up and still high from your spring season, keep the momentum going with working out. Get that last big workout in before the fall season starts to creep in.

Fall: Luteal Phase

Leaves changing colors, pumpkin spice, and candles— all the great things about fall. Except when your body goes into its fall season, luteal phase, it’s not as enjoyable. Your luteal phase is the roughest phase, lasting from 11 to 17 days, but on average, it lasts 14 days.

During your luteal phase, everything feels like the end of the world. You wake up, and you feel bloated, your skin is looking duller, and you feel more self-critical and less confident. That is totally okay and fully normal. Your hormones are out of whack as your body prepares to shed the unfertilized eggs.

During your luteal phase is when you PMS, which also goes hand in hand with why you are feeling your “ugliest.” Unfortunately, there is no getting rid of this phase, but it’s okay because you have to remember the work your body is going through and how blessed you are to have a body that is working so hard to keep you healthy and fertile.

During this time, just like during the winter season, you should keep workouts at a lower intensity. Yoga, pilates, walking, hiking, and more are examples of low-intensity workouts that you can incorporate during your luteal phase. After fall is winter—your body is preparing for hibernation, so be mindful of how she’s feeling and how she is moving.

If you go to the gym and lift weights, during your luteal phase maybe don’t try to max out or hit a PR. Your strength won’t be at its peak, so there is no reason to risk injury. Lean into slower reps, time under tension, and listen to your body.

Overview

The key takeaway is to listen to your body as it navigates these natural cycles. Just like the seasons change in nature, your body experiences different phases, each with its own challenges and strengths. By aligning your workouts with these phases, you can make exercise more enjoyable and effective.

Embrace the beauty of each phase and remember that understanding your body’s rhythm is a step toward a healthier, more balanced lifestyle.