Menstrual Cycle, Training, and Endometriosis

One of the most common questions I get is: Do you train according to your menstrual cycle?

It’s a fair question. Over the past few years, “cycle syncing workouts” have become quite popular. The idea is that you align your training with hormonal changes across the month to optimize strength, recovery, and performance.

But does science really support this? And for those of us with endometriosis — where hormones often don’t follow the usual rhythm — does it even make sense?

In this article, I’ll walk you through what research actually shows, how I personally approach training, and why I believe the focus should be less on syncing and more on building a resilient body with intentional training and intentional rest.

What the research really tells us

The menstrual cycle is often divided into two key halves: the follicular phase, when estrogen is higher and rising, and the luteal phase, when progesterone takes the lead. The idea behind cycle syncing workouts is that these hormonal shifts significantly affect muscle growth, recovery, and performance. But what does science actually say?

Strength gains and training focus (Sung et al., 2022).

In one of the most cited studies, women were divided into two groups: one trained more often in the follicular phase, and the other trained more in the luteal phase. Short-term results suggested a slight advantage to follicular-phase training — participants in that group gained strength a little faster at first. This was thought to be related to estrogen’s potential supportive role in muscle function and recovery.

But when researchers looked at the long-term picture, the differences evened out. After several months, both groups ended up with similar adaptations. This means that while hormones might create tiny fluctuations in the short term, the overall outcome depends far more on consistent training across the whole cycle.

Muscle protein synthesis and breakdown (J Physiol, 2025).

A more recent study went further by asking a very direct question: do our muscles actually build or break down protein differently depending on the cycle phase? Researchers measured muscle protein synthesis (the process of building new muscle proteins) and myofibrillar proteolysis (the breakdown of muscle proteins) after resistance exercise, both in the follicular and luteal phases.

They used stable isotope tracers — considered the gold standard method — to track these changes in real time. And the answer was clear: there was no difference at all. The body’s ability to respond to strength training, build new muscle, and recover was the same regardless of cycle phase.

The lived experience (Front Sports Act Living, 2025).

At the same time, it’s important to recognize that science in the lab doesn’t always capture what women feel in real life. Qualitative research explored women’s personal experiences across their cycles, and here the story looked very different. Some women reported feeling stronger and more energetic in the follicular phase. Others noticed more fatigue, heaviness, bloating, or cramps in the luteal phase. And many said the pattern wasn’t consistent from month to month — sometimes they felt fine, sometimes not, regardless of where they were in their cycle.

The takeaway is that there is no universal rule. Biology shows us that muscles respond equally well throughout the cycle, but personal experience tells us that symptoms, energy, and mood can change the way training feels.

Put all of this together, and the message becomes clear:

• Long-term progress doesn’t depend on syncing your training to your cycle.

• Physiologically, your muscles are ready to grow and adapt in every phase.

• What does vary is your subjective experience, which means it’s important to stay flexible and listen to your body, but not to get stuck thinking one phase is “better” for training than the other.

Consistency, smart programming, and recovery matter far more than whether you’re in the follicular or luteal phase.

The endometriosis reality

Here’s where things get even more relevant for us. If you live with endometriosis, chances are your hormones don’t follow the neat follicular–luteal script that textbooks describe. Estrogen dominance, low progesterone, or irregular fluctuations are common. So syncing training to an “ideal cycle” isn’t just unnecessary — for many of us, it’s impossible. That’s why I believe the better focus is on what we can control: a solid program, strength as a foundation, and recovery built in with intention.

How I approach training

I’ve never trained in a cycle-synced way. Not because I don’t listen to my body, but because life doesn’t stop depending on which day of the month it is. I want to be able to lift, sprint, move, and feel capable across the whole month.

That doesn’t mean ignoring symptoms. If pain or fatigue is stronger, I adjust: lighter weights, shorter sessions, or more mobility instead of intensity. Through years of training I’ve also learned my personal red flags. For example, on the second day of my period I know not to push into heavy deadlifts or high-intensity workouts, because it almost always leads to a flare-up that shows up as back pain. But because I know this, I can adjust.

I train at Urban Athletics Budapest, following structured programming that combines strength and conditioning. On top of that, I add my own essentials: deep core work and specific skill practice. This combination gives me both structure and personalization.

For women with endometriosis, strength training should be the foundation. It stabilizes the body, supports pelvic floor and core function, improves resilience, and builds confidence. Around this anchor, conditioning pieces, zone 2 endurance, and sprints create adaptability and make the body ready for whatever life throws at it. Random workouts won’t do the same — training needs to be intentional, with both progress and recovery built in.

And yes — rest is very much a part of my plan. But it’s not random. Rest days are scheduled, just like training. Sometimes they come naturally because of life, but often they’re deliberate. Beyond full rest, I also practice active recovery almost daily: stretching, mobility, and breathing techniques. These help reset my body, calm my nervous system, and keep me balanced.

This is the approach I live by — and it’s also how I help other women with endometriosis build strength, resilience, and trust in their bodies again. If you need someone to help you move, I am here for you.

Listening without obsessing

It’s important to listen to your body, but also to avoid overthinking every small change. For me, it’s about paying attention, making adjustments when I need to, but not letting symptoms dictate my entire identity. Training stays consistent, while the intensity and details shift as needed.

Endometriosis brings unpredictability — pain, fatigue, flare-ups. If training is tied too tightly to an ideal cycle, it can create frustration when that cycle doesn’t exist. But if training is grounded in strong principles — strength first, variety for adaptability, rest built with intention — it becomes a source of stability and trust.

That’s the key. Instead of feeling like your body is failing you, training can be the place where you learn to trust it again.

Cycle syncing workouts may sound appealing, but the science shows they aren’t essential for progress. And for women with endometriosis, they often don’t make sense at all.

What matters is showing up consistently, building strength, mixing in intensity and endurance, and giving yourself rest with intention. Because life keeps moving no matter what phase you’re in. And with the right approach, your body can too.

Of course, if cycle-based training works for you and makes you feel good — that’s great. Everyone’s journey is different. But I want to be clear about my own path: this is what has worked for me, and it’s also how I now help other women with endometriosis build strength, resilience, and trust in their bodies again.

References

1. Sung, E., Kim, S., Kim, J., & Lim, C. (2022). Effects of menstrual cycle phase-based resistance training on muscle strength and hypertrophy in eumenorrheic women. Frontiers in Physiology. https://pubmed.ncbi.nlm.nih.gov/35471634/

2. McKendry, J., Murton, A. J., Tipton, K. D., et al. (2025). Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise. The Journal of Physiology. https://pubmed.ncbi.nlm.nih.gov/39630025/

3. Findlay, R. J., Jones, B., Kelly, A. L., et al. (2025). Women’s experiences of physical performance, training, and recovery across the menstrual cycle: A qualitative study. Frontiers in Sports and Active Living. https://pubmed.ncbi.nlm.nih.gov/40078444/