How to Move Your Body During Your Luteal Phase in a Way That Feels Good to You

Cycle syncing workouts are all over TikTok and your favorite workout platforms these days. That means choosing the day’s workout based on, or at least influenced by, what stage of your menstrual cycle you’re in—and we don’t just mean on or off your period.

There are four menstrual cycle phases. The amount of hormones like estrogen and progesterone in your bloodstream, as well as the energy needs of your body, can vary based on where you are in those stages. Cycle-synced workouts aim to tailor exercise so that it lines up with your ability and desire to expend energy and recover, which is potentially influenced by your menstrual cycle.

Luteal phase workouts are usually soothing and low impact that will get your blood flowing without requiring too much intensity—the latter half of the luteal phase is actually where premenstrual syndrome (PMS) comes from. And while “I’m PMSing” has long been shorthand for “I’m not feeling so hot,” it’s been degraded by pop culture as an eye roll–worthy excuse we moody women give for explaining “irrational” behavior or getting out of something we don’t want to do.

“It’s normal to feel like your physical performance [is] a bit off during this time.”—Ingrid Clay, CPT.

Luteal phase workouts help reclaim the idea of a "certain time of the month"—it turns out, we have a really good reason for having less energy and desire to do laps or give it our all at the gym. “It’s normal to feel like your physical performance may feel a bit off during this time,” says Ingrid Clay, CPT, NASM-certified personal trainer on Chris Hemsworth’s Centr fitness and wellness platform.

Take that, skeptical P.E. teachers everywhere!

What is the luteal phase?

The luteal phase a chunk of time during your cycle about two weeks before your period. During this phase, the egg your ovaries release into your fallopian tubes during ovulation produces a massive amount of progesterone in the first half, and then stops producing that progesterone once it hasn’t been fertilized in the second half.

Your body basically goes through something like a sugar crash, but with progesterone, which also impacts other hormone levels like estrogen and follicle stimulating hormone (FSH). Mood swings, cramps, acne breakouts, bloating, and more can all happen as a result of this crash.

How does the luteal phase make you feel?

In addition to those physical symptoms, your energy levels could take a hit.

“You may feel more fatigue during this phase, especially during workouts or recovering from workouts,” says exercise physiologist Angie Asche CEP, MS, RD, CSSD, a nutrition and fitness expert with Centr. “[Expect] headaches, bloating, mood swings, cramping." Asche also notes that your energy expenditure increases anywhere from 2% to 11.5% during this phase, so you may also experience an increase in appetite.

How could the luteal phase affect your workouts?

Are you really trying to PR when you’re bloated and grumpy? Maybe! But also, maybe not.

“It could result in decreased motivation or energy to exercise, especially at the same intensity,” Asche says. “Or you may have reduced rates of recovery, depending on the person.”

That said, how every body reacts to these hormonal changes can vary from person to person and even from month to month.

“It’s not uncommon to struggle with endurance, strength, or just getting started with a workout, but keep in mind that everyone is different," says Clay. "That doesn’t mean you can’t train, but it’s essential to adjust your expectations and listen to your body.”

Think of knowing what stage of your cycle you’re in as a potential piece of the puzzle to understanding what you’re feeling, not a prescriptive way you “should” be moving.

“Just because these symptoms are more common during this phase doesn’t mean everyone experiences them, and therefore doesn’t mean everyone should have to dial back their training specifically during their luteal time if they’re otherwise feeling great,” Asche says. “If you’re feeling strong and feeling like you are recovering well, you shouldn’t feel like you must dial back just because you’re at this phase in your menstrual cycle.”

Should you work out during your luteal phase?

If you feel like a Gilmore Girls marathon and nothing but a Gilmore Girls marathon, fire up the Netflix. But movement could also help you feel better.

“Moving during the luteal phase can actually help mitigate some of the symptoms,” Clay says. “Exercise can help to boost your mood, ease bloating, and improve energy levels, but you’ll want to focus on lower-intensity workouts that support your body’s needs.”

What workouts do experts recommend for movement during the luteal phase?

There’s no must-do luteal phase workout. Instead, experts recommend making sure to check in with how you’re feeling before opting into something too intense.

“If you’re someone who is experiencing luteal phase symptoms, I recommend prioritizing lower intensity exercise,” Asche says. “That may be walking, yoga, stretching, active recovery, as movement is still essential and can help aid in improved mood and digestion during this time.”

Rather than focusing on modality, Asche also recommends tapping into the emotional effect of exercise. “This looks different for everyone, but [choose an exercise that] you’re actually looking forward to, or something that doesn’t make you feel exhausted but rather refreshed once completed.”

"It’s not about restricting yourself, but understanding your body’s needs during each phase."—Clay

Clay recommends turning to low-impact different modalities to cultivate balance during this time.

“In this phase, I suggest Pilates, yoga, or strength training with lighter weights,” Clay says. “You can still get a good workout, but focus on slow, controlled movements rather than high-intensity intervals.”

Clay’s recommended exercises include:

• Yoga flow to help with mobility and stress relief
• Light resistance training or bodyweight movements to maintain muscle mass
• Walking or cycling at a moderate pace for cardio without over-exertion
• Pilates is a good mixture of mobility with low resistance strength training

Overall, treat yourself with compassion and approach exercise with a mindset of informed flexibility.

“Menstrual cycle phases can be a guide, but they don’t have to control your ability to exercise,” Clay says. “It’s not about restricting yourself, but understanding your body’s needs during each phase. While you might need to back off intensity during the luteal phase, this doesn’t mean skipping workouts altogether—it’s about adapting to them.”