Should I sync my workouts to my menstrual cycle?

Nikkiey calls ovulation, the midpoint of your cycle, a short but powerful phase. She explains that estrogen reaches its peak and testosterone rises slightly, which she links to more strength, more power, and feeling confident and motivated. If you have been wanting to lift heavier, hit a PR, or test your max push-ups or pull-ups, she says this is your window. Her caveat: when you feel that strong, it is easy to let form slide, so stay mindful of it to avoid straining or injuring yourself.

The luteal phase, after ovulation, is the longest stretch. Nikkiey describes it as roughly 10 to 18 days, about days 18 to 28 on a blanket 28-day calendar, though she stresses it varies for everyone. Progesterone becomes the dominant hormone and estrogen declines. Some women feel a calming effect, but as your period gets closer you may notice fatigue, PMS symptoms, bloating and irritability. Nikkiey sees it in her own Oura ring data: a higher body temperature, a higher sleeping heart rate and slower recovery. If your workouts feel harder that week, that is not a lack of discipline. It is your physiology, and a good plan accounts for it.

The episode works from a typical cycle. If your cycles have become irregular or unpredictable, it doesn't cover that, and it is worth talking through with your doctor.