#BodyTalkWithCosmo: Training based on your menstrual cycle is the future of fitness. Period.

What if we told you the key to better workouts, fewer injuries, less burnout, and actually feeling good in your body might be hiding in your uterus? Yep, the future of fitness isn’t just about what weights you lift or which studio you sweat in, it’s about when you move. Cycle-syncing, also known as adjusting your workouts to the phases of your menstrual cycle, isn’t just a fluffy wellness trend; it’s rooted in hormonal shifts and energy patterns.

According to nutritionist and wellness coach Raksha Lulla, your body has a very real need to ebb and flow. Here, coach Lulla breaks down exactly how to stop fighting your cycle and start thriving with it.

Lean into your personal power phases: follicular and ovulation

This is your “yes girl, lift heavier” window. According to Lulla, your energy during the follicular and ovulation phases is at its peak. “These are the phases we can use to build power and endurance through weight training,” she explains. Think resistance workouts, strength training, HIIT—basically, it’s go time. You’ll not only see faster results, but your stress hormones will also thank you for not pushing during the wrong time.

Time to retreat in the luteal phase

Think of this as your soul's sabbatical. “Your luteal phase is the time to be in your own vortex,” says Lulla. This means journaling, slow movement, emotional regulation, and yes—more snacks (magnesium and iron, in particular, to keep you grounded). Instead of punishing yourself for feeling "lazy," take this as a sign to slow down with lighter workouts, such as yoga, Pilates, or deep stretching.

Recharge when menstruating

This is the body’s built-in detox—don’t fight it. Lulla explains that this is when our calming hormone, progesterone, helps the uterine lining shed. “We have to help it do its work, instead of stressing ourselves out, which can convert progesterone to cortisol,” she warns. That means less "beast mode," more breathwork, hip openers, and restful movements. It’s literally a rebirth every month. Powerful stuff.

 

The myth of the constant grind

Ignoring your cycle and pushing through can mess with your weight, skin, periods, and mental health. Lulla puts it simply: “Even the moon has amavasya—we have to honour our days off too.” Women are cyclical beings, and syncing your workouts to that rhythm isn’t lazy, it’s smart.

Should trainers get trained for Uterus 101? Absolutely.

Raksha believes menstrual education should be non-negotiable in fitness training. “Trainers should know the cycle as well as muscle groups,” she says, adding that clients should be encouraged to take a week off or train lighter during PMS. It’s not a setback, it's a strategy.

The most underrated phase for progress? Surprise, it’s the luteal

Who knew rest could be this productive? “Fat is a lazy fuel, and it can be optimised when we are rested,” Lulla explains. Light asanas, meditative walks, hip openers—these aren’t just feel-good practices, they’re progress in disguise. Plus, they help keep your nervous system in check, your cortisol levels low, and your motivation intact for the long haul.

 

Lead Image: Pexels

Also read: #BodyTalkWithCosmo: Skinny in Seoul, curvy in Cairo—how weight is seen around the world

Also read: #BodyTalkWithCosmo: Why gaining (or losing) three kilos a month is totally normal