Extreme athlete Jade Palmer began syncing her training with her menstrual cycle a few years ago when she realised that she was pushing through sessions, but her body was not feeling good. “I was hitting the work, but my body was giving me a different story,” she said.

“Once I started understanding my cycle and planning around it, everything changed. Fewer crashes, more consistency, and much better performance when it mattered.”

Jade is part of an increasing number of women who are choosing to sync theirworkout scheduleswith their cyclesto get the best out of their training.

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Jade added that this is how she broke up her training during the different phases of her cycle:

* Menstrual: Slow miles. Low pressure.

* Follicular: Energy rises, speed comes back, and strength feels good.

* Ovulation: Peak power. Hit the toughest sessions.

* Luteal: More steady state, longer easy runs, strength but nothing extreme. Hydration and sleep become non-negotiable.

In November, Jade was part of a panel session for women, hosted by wearable Whoop, where she discussed how this practice has helped her improve her fitness. 

“In some phases I’m a powerhouse, while in others I’m a sloth, and that’s normal,” she said. “When I’m feeling strong, I go for it. When energy dips, I adjust, not quit. The plan is the plan until your body says otherwise.

Syncing my training sessions with my menstrual cycles made me kinder to my body. It helped me trust myself more. Instead of fighting my body, I work with it. And honestly, my training, confidence, and consistency all levelled up.”

Jade Palmer

Limited clinical evidence

The practice of women aligning their diet, exercise, and other lifestyle habitsin accordance with the different phases of their menstrual cycle to support the body's natural hormonal fluctuations is a concept that has gained popularity in recent times, especially on social media. According to medical practitioners, it is not a formal clinical term but rather a wellness concept.

“Clinical evidence is limited and not definitive,” said Dr Bibiana Singh, Consultant in Obstetrics and Gynaecology and Medical Acupuncture.

“While hormonal shifts do influence energy, mood, and metabolism, strong scientific data proving that syncing workouts or diets to the cycle leads to major health benefits is lacking.”

However, she added that many women still find the practice helpful as a personalised approach to understanding their bodies. “The late follicular phase often brings higher energy due to rising oestrogen,” she said.

“The luteal phase, especially the week before menstruation, is where women may experience lower energy, mood changes, bloating, or discomfort due to progesterone dominance and its drop before the period. Menstruation itself may bring fatigue or cramps.”

Dr Bibiana Singh

Immediate Change

Despite the lack of clinical evidence, many women say the practice helped them prevent injuries.

Family Medicine Consultant and Head of Integrative Wellness at Cosmosurge and NMC Healthcare, Dr Cherine Bazzane explained how she has been practising cycle syncing for over three years.

“I started doing it in 2022, and the change was immediate,” she said. “My performance, motivation, strength, and recovery shifted noticeably.”

She said the biggest revelation was how much she used to push herself during the late luteal phase – the time when her body needed more care.

“I kept injuring my ankle, which is naturally my weak spot, because I pushed through fatigue, long workdays, and high-intensity evening workouts,” she said.

“When I started respecting those fluctuations, everything improved. During the follicular and ovulatory phases, my lifts became stronger, my endurance sharper, and my recovery smoother.

During the luteal phase, especially the week before my period, I naturally dial down. That simple shift prevented injuries and allowed me to perform better in the long run.”

Dr Cherine explained how she still faces stigma and lack of understanding when it comes to menstrual health in sports.

“A few years ago, if you told your trainer you needed something lighter today, the response often came from a place of hustle and pushing through,” she said.

“Thankfully the conversation is growing, but we are still catching up. Personal trainers who understand the menstrual cycle are in a better position to prevent injuries, optimise performance, and truly support the women they train.”

Dr Cherine Bazzane

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