Train with your body, not against it
If you train the same way every single day, you're not getting the best results. Your energy, strength, and recovery change throughout your cycle. Enter your last period date below and we'll show you exactly what kind of training fits today.
This is a general guide based on an average cycle. Every woman's body is a little different, so use this as a helpful starting point, not a strict rule.
Step 01 · Phase calculator
Two numbers are enough to estimate today's phase: the first day of your last period, and your typical cycle length.
Result
Your next 7 days
Your cycle, shown simply
Most apps show your cycle as a straight line, like it has a finish line. It doesn't — it loops back around every month. This wheel shows the four stages your body goes through, and which training phase each one matches.
Your hormones are at their lowest point right now. This is when your Period training phase kicks in — light movement only, and it's okay to skip it.
Your energy starts climbing day by day. This is the lead-up to your Power training phase, as your body gets ready for its strongest days.
This is usually when you feel strongest and most confident. It's the heart of the Power training phase — the best time for heavy lifts and pushing yourself.
Your energy can feel up and down here, and PMS symptoms may show up near the end. This is the Balance training phase — lighter loads, more recovery, no new personal records.
Step 02 · Your training plan
Each phase is named for what your body can handle, not for a specific date. Use the calculator above to see which one you're in today.
Step 03 · The actual workouts
Pick a phase below. Each day starts with a quick warm-up, then the main exercises — with how many sets and reps, how long to rest, and how long each one takes. Everything you need before you start.
Warm-up · ~5 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Band Shoulder Circles | 2 × 15 each way | 20 sec | 3 min |
| Seated Banded Rows | 2 × 12 | 30 sec | 4 min |
| Standing Band Bicep Curls | 2 × 12 | 30 sec | 4 min |
| Band Pull-Aparts | 2 × 15 | 20 sec | 3 min |
| Glute Bridges (bodyweight) | 2 × 15 | 30 sec | 4 min |
Skip this week: heavy squats, deadlifts, hard cardio, and trying to lift your max weight.
Warm-up · ~7 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Goblet Squat | 3 × 10 | 90 sec | 7 min |
| Romanian Deadlift (DB) | 3 × 10 | 90 sec | 7 min |
| Leg Press | 3 × 12 | 75 sec | 6 min |
| Walking Lunges | 2 × 12 each leg | 60 sec | 6 min |
| Calf Raises | 3 × 15 | 45 sec | 5 min |
Warm-up · ~7 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| DB Shoulder Press | 3 × 10 | 75 sec | 6 min |
| Lat Pulldown | 3 × 10 | 75 sec | 6 min |
| DB Bent-Over Rows | 3 × 10 | 75 sec | 6 min |
| Push-Ups | 3 × 8–12 | 60 sec | 5 min |
| Band Face Pulls | 2 × 15 | 45 sec | 4 min |
Warm-up · ~7 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Hip Thrusts | 3 × 12 | 90 sec | 7 min |
| Sumo Squats | 3 × 12 | 75 sec | 6 min |
| Side-Lying Leg Abductions | 3 × 15 each side | 45 sec | 6 min |
| Plank | 3 × 30–45 sec hold | 45 sec | 5 min |
| Dead Bug | 3 × 10 each side | 30 sec | 5 min |
Warm-up · ~8 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Squat (BB or DB) | 3 × 10 | 2 min | 9 min |
| Bench / DB Floor Press | 3 × 10 | 90 sec | 7 min |
| DB Romanian Deadlift | 3 × 10 | 90 sec | 7 min |
| Assisted Pull-Up / Lat Pulldown | 3 × 8–10 | 90 sec | 7 min |
| Plank to Push-Up | 2 × 10 | 60 sec | 5 min |
Warm-up · ~6 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Squat @ 80% usual load | 3 × 10 | 2 min | 9 min |
| Leg Press / Goblet Squat | 3 × 12 | 90 sec | 7 min |
| Lunges | 2 × 10 each leg | 75 sec | 6 min |
Warm-up · ~6 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| DB Rows (3 sec down, 1 sec up) | 3 × 10 | 75 sec | 6 min |
| Shoulder Press, slow tempo | 3 × 10 | 75 sec | 6 min |
| Tricep Dips | 3 × 10 | 60 sec | 5 min |
Warm-up · ~6 min, do this first
| Exercise | Sets × Reps | Rest | Time |
|---|---|---|---|
| Circuit: Squat + Band Row + Hip Hinge + Push-Up | 2 rounds × 12 each | 90 sec between rounds | ~20 min |
“No two cycles are exactly the same — and that's completely normal.”A reminder doctors have repeated for nearly 100 years
Being honest with you
Cycle training is popular right now, and the hormone changes below are well known and proven. What's still being studied is whether matching your training to your cycle actually makes you stronger. We'd rather tell you the truth than oversell it.
Your hormones really do rise and fall the way the wheel above shows. That part is well established, not a guess.
So far, research hasn't found solid proof that your cycle phase changes how strong you can get. Some studies show a small edge at certain times; others find no difference.
Because how you feel is real, even when the research is mixed. Cramping, low energy, and PMS are things many women genuinely deal with. This plan is built around how you're likely to feel — and that's reason enough.
Most cycles run between 21 and 35 days, with 28 being the average. Your own cycle can even shift slightly from month to month. Treat every date on this page as a helpful guess, not an exact answer.
Every exercise, set, rep, rest time, and warm-up for all three phases, in one simple reference you can print.