Social media is full of advice on how to exercise smarter and feel better.

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One idea that has gained attention is adjusting training and daily routines based on the menstrual cycle. This approach sounds logical to many people. Still, scientists say the picture is more complex.

Paying Attention to Your Cycle

Before the 2019 Women’s World Cup, the US women’s national football team did something new. The players began tracking their menstrual cycles. The plan was created by fitness coach Dawn Scott and researcher Georgie Bruinvels, writes Videnskab. By paying attention to each player’s cycle and symptoms, the team adjusted training and recovery. Dawn Scott later said this helped improve performance and played a role in winning the World Cup.

This sparked a wider debate. Many began asking if women’s physical performance is affected by the menstrual cycle. Some women started planning their workouts, diet, and routines around it. This practice is often called cycle syncing or cycle-based training.

The idea has spread quickly online. On TikTok, the hashtag “cycle syncing” appears in more than 71,000 videos. Some videos suggest strength training during one phase and low-intensity exercise like yoga before menstruation. Major brands like Nike have also created training programs based on the cycle.

Little Scientific Evidence

Many researchers are skeptical. Kelly McNulty, a postdoctoral researcher at Northumbria University, says there is very little scientific evidence behind these claims. She explains that there are no phases where women should avoid strength training. She says the idea is mostly driven by trends, not solid research.

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McNulty led a large review of 78 studies on menstrual cycles and exercise. The results showed a small drop in strength and endurance during menstruation. The effect was minimal and the evidence was weak. She says performance varies greatly between individuals. There is no single rule that applies to all women.

Mette Hansen, a researcher at Aarhus University, agrees. She says it is difficult to study women because cycles differ and many use hormonal contraception. In her research, changes in performance were linked more to pain, motivation, and expectations than to hormone levels.

Both researchers support symptom-based training. This means adjusting workouts based on how you feel on the day. Headaches, stomach pain, or poor sleep can affect anyone. The advice is simple. Listen to your body.

Experts also say there is no proof that work performance or thinking skills change across the cycle. Some women feel effects from PMS or PMD. Many do not notice anything at all.

The main message from researchers is clear. Women can train in all phases of their cycle. Strength training and yoga are always options. What matters most is paying attention to symptoms and personal limits.