Cycle-Informed Strength Training for Beginners at Home
For many beginners, “consistency” feels like a constant battle against their own bodies. You might feel like a powerhouse one Monday, only to feel completely exhausted and weak the following week. This isn’t a failure of willpower—it’s biology.
By understanding the four phases of the menstrual cycle, you can stop fighting your physiology and start using it to reach your fitness goals. Here is how to build strength from the comfort of your living room, guided by your internal clock.
1. Phase One: The Menstrual Phase (Days 1–5)
The Vibe: “Reflect and Reset”
During the first few days of your period, estrogen and progesterone are at their lowest. Your body is working hard on menstruation, which can lead to lower energy and cramping.
- The Science: You may feel more fatigued, but some studies suggest your body is actually better at accessing stored carbohydrates during this time, meaning short bursts of
