Cycle syncing is trending, but does it enhance performance? Experts say benefits vary and caution against broad advice without personal tracking and research.
Trend Gains Popularity Among Women
A growing number of women are embracing “cycle syncing”—aligning workouts and wellness routines with the menstrual cycle—as a tool to enhance physical performance and overall well-being. While influencers and fitness coaches promote it heavily online, medical experts urge caution, pointing to a lack of strong scientific evidence supporting phase-specific exercise recommendations.
Simone Saunders, a registered social worker, is one of many who credit cycle syncing with improving her ability to manage energy, work, and recovery. By understanding how her body feels during each phase, she adjusts her workload and workout intensity to match her symptoms.
Influencing Conversations in Sports and Medicine
The buzz around menstrual cycle tracking has even reached elite sports. In April, the world soccer governing body announced funding for a new study to examine possible links between hormonal fluctuations and ACL injuries in female athletes.
A 2023 review by researchers in Spain suggested that shifting hormone levels may influence injury risk by altering balance, movement, and muscle recovery. These findings have sparked increased interest but are still being investigated for broader application.
Experts Urge Individualized Approach
Despite its popularity, health professionals warn against one-size-fits-all advice. Dr. Kelly McNulty, a post-doctoral researcher in female exercise physiology, describes cycle syncing as a “trendy” practice that lacks robust scientific backing. She emphasizes that each woman’s body responds differently, making general rules problematic—especially when hormonal contraceptives are involved.
“There’s no gold-standard guideline that says train X way during Y phase,” McNulty noted. “The most effective approach is learning your own patterns.”
Tracking Patterns May Offer Insight
While blanket fitness plans based on menstrual phases aren’t supported by research, tracking individual symptoms can help people identify patterns that affect their energy, performance, or recovery.
Physiotherapist Uma Ghosh recommends keeping a detailed log for at least three cycles—recording everything from mood and sleep to digestion and pain. This data can not only inform workouts but also guide medical consultations if needed.
“The more you track, the faster you spot when something’s not right,” Ghosh said.
Caution Against Limiting Training
Both Ghosh and McNulty agree that tracking should empower, not restrict. They warn that limiting strength or endurance training based solely on cycle phases could hold women back—especially when many are already undertrained in strength-based exercise.
“Gold medals are won at any phase of the menstrual cycle,” McNulty said. “That’s important to remember.”
Opening Doors to Better Menstrual Health
While scientific backing for cycle syncing remains limited, the broader conversation around menstrual health is gaining traction. Saunders says her open discussions about her own cycle have encouraged others to better understand their own and those of the people around them.
Experts hope the trend leads to greater awareness, better research funding, and more nuanced health advice. As Ghosh puts it, “It’s not about finding the perfect time to train—it’s about understanding your body and removing the shame around these discussions.”
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