How your hormones affect your workouts and what to do about it
Understanding your body is the first step to training smarter, not harder.
When it comes to fitness, many women think results depend only on diet and exercise routines. But there’s a powerful internal factor that often goes unnoticed — hormones. Your hormonal cycle influences your energy levels, recovery, strength, mood, metabolism, and even motivation. Learning to train in sync with your hormones can help you get better results, reduce fatigue, and prevent burnout.
At Sarjay Vitality Health Club, we take a holistic approach to women’s health — combining fitness, mindfulness, nutrition, and wellness coaching to align with your body’s natural rhythms.
Understanding the Hormonal Cycle & Its Impact on Workouts
Menstrual Phase (Days 1–5): Low-energy period
- What happens: Estrogen and progesterone levels drop.
- How you feel: Tired, cramps, and mood swings.
- Best workouts: Light movement, stretching, yoga, meditation.
👉 Tip: Listen to your body — rest is part of progress.
Follicular Phase (Days 6–14): Energy rising
- What happens: Estrogen starts increasing.
- How you feel: Energised, positive, motivated.
- Best workouts: Cardio, moderate strength training, HIIT.
👉 Tip: Great time to set new fitness goals.
Ovulation (Around Day 14): Peak performance
- What happens: Estrogen peaks, and testosterone slightly increases.
- How you feel: Stronger, more confident.
- Best workouts: High-intensity training, heavy lifting.
👉 Tip: Push harder — your body is primed for performance.
Luteal Phase (Days 15–28): Slow down and stabilise
- What happens: Progesterone rises, estrogen falls.
- How you feel: Bloating, fatigue, lower tolerance to heat.
- Best workouts: Low-impact strength, pilates, low-moderate cardio.
👉 Tip: Focus on form, not force.
Hormones & Mental Health in Fitness
Hormonal changes can impact:
- Motivation
- Stress levels
- Sleep quality
- Emotional stability
That’s why we integrate mindfulness and meditation into our programs — because mental balance accelerates physical progress.
Nutrition & Hormonal Support
- Increase iron-rich foods during menstruation.
- Opt for protein and complex carbs during follicular and ovulatory phases.
- Reduce caffeine, sugar, and salt in the luteal phase to minimise bloating.
- Stay hydrated throughout your cycle.
Our personalised nutrition coaching at Sarjay Vitality helps you fuel your workouts based on your hormonal needs.
How Sarjay Vitality Supports Hormone-Aligned Training
At Sarjay Vitality Health Club, our holistic programs include:
- Customised workouts based on energy levels
- Mindfulness & meditation for stress relief
- Nutrition guidance to support hormonal balance
- Progress tracking to match your cycle
- A safe, supportive community for women
Final Thoughts
Your hormones don’t work against you — they’re a powerful tool when you learn to work with them. By aligning your training with your body’s natural cycle, you can:
- Boost performance
- Prevent burnout
- Improve recovery
- Achieve sustainable results
Start Your Hormone-Smart Fitness Journey Today!
DM us to discover personalised training based on your hormonal cycle.
Visit: sarjayvitalityhealthclub.com.au