The Cycle Syncing Debate

Does it actually work and it is needed?

The whole cycle syncing concept has got quite a bit of traction over the last year. Essentially, cycle syncing involves syncing your training (and life) around the phases of your cycle.

You get one side that says to sync everything with your cycle. This includes your training and has been interpreted as taking a complete rest week in your pre menstrual phase and when you’re menstruating. To be honest, I am not sure where this interpretation has come from, but I can only imagine social media has something to do with it! Then, you get the side that says it’s all a load of rubbish, and because the science ‘doesn’t really’ back it up at this moment of time - then it doesn't exist.

So, where do I stand? First and foremost, I stand for women. So if cycle syncing means you only do yoga when you’re your premenstrual or on your period because you feel like you want to - so be it.

However, for me the key distinction is between training vs performance.

Training refers to the consistent training sessions that you will be getting in weekly. Whereas performance relates to that one moment in time where you put it all on the line. For example, if you’re doing a competition.

With that in mind, everything depends on individual variability. Whilst there are physiological changes that do occur during these weeks that may affect your motivation and potentially even your strength, for most women altering their existing training program to honour themselves and their hormonal shifts will be enough. This would look like factoring in a deload week (in regard to your reps, loads and sets), rather than swapping it out completely. For others, it may need to be more extreme where a complete rest is needed.

If you are in a position where you need to perform, you still can. However, depending again on individual variability, you will likely need to increase your overall calories , have BCAAs throughout (branch chain amino acids) and potentially cycle up your supplements.

Overall, you can perform at your best during every stage of your cycle (with obvious exceptions for women with chronic and debilitating female health conditions). The main difference would be with your weekly training. Take a look at your program and see if anything could be altered to make it more manageable during those weeks.