Workouts in your Follicular Phase

September 29, 2020

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Workout Tips in the Follicular Phase

 

New to learning how to workout with your cycle? Women have 4 phases of the menstrual cycle; Menstruation, Follicular, Luteal, & Ovulation. The follicular phase is also referred to as the spring season. The spring season is the time where we start to gain energy, be seen, are good at communicating our ideas, connect with others easily.

The follicular phase is usually around days 6-12 of your cycle. The start of your follicular phase you probably feel energy starting to come back, feel more creative and inspired.

One final note if you are on hormonal birth control pills you can follow the plan but your hormones are not syncing in quite the same manner. But this plan won't hurt you!

Hormones

After menstrual bleeding is complete, your hormone levels begin to rise. FSH levels continue to gradually rise to help an egg mature in the ovary, and then drop shortly before ovulation.

 

Estrogen levels also gradually rise, beginning to peak towards the end of this phase just before the next egg begins its journey down the fallopian tube.

 

High estrogen levels have been linked to both a reduced muscle stretch reflex and more pliable hamstring muscles: more pliable muscles may make women more vulnerable to knee injuries, as the muscles absorb less force from the joints.

 

Training During the Follicular Phase

 

  • Dance- Creative energy is strong, connection to your feminine energy free flowing movement. This is the time you feel inspired to be in your body. Turn on some music and dance.

 

  • Watch the high impact movements- This phase can be a time prone to knee injuries if you have flexible hamstrings and are doing high impact jumping movements. Make sure you are watching your form, or keeping the impact minimal during this phase.

 

  • Try something new- What sounds fun to try? Have you always wanted to do a spin class, or a Zumba class, or maybe barre class? Join an online or in-person class this phase to get your creative juices flowing.

 

  • Strength Training- This time in your cycle is one of the best phases to put on muscle. If toning up has been a goal of your's making sure you incorporate strength training is key. Lift as heavy as weights as you can handle to really notice a shift with your physique and strength.

 

  •  What would be fun right now? Honor your inner wild child, by skipping the traditional workout and enjoying a hike through the woods, cross-country skiing, snowboarding, paddle boarding or whatever in-season sport is going on for you. Think movement vs workout to blossom during this phase.

 

What are your big takeaways?

What can you start to plan today to help you start to workout with your cycle? I like to map out my workouts on a weekly basis so I have a good idea of where I'm at in my cycle and energy level each week.

Let me know on Instagram what your biggest takeaways were in a DM or any questions you might have!

Follicular phase

Wanting to go deeper?

Learn how to workout with your menstrual cycle. Understand how to lift with each phase, tapping into your energy, balancing your hormones. All workouts have quick video clips linked to the workouts so you know exactly how to do each move!

Workout With Your Cycle Starter Guide

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    Read through the rest of the cycle workouts below

     

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    Peaceful Period

    Wanting to dive deeper with menstrual health?

    Peaceful Period 

    A 12 week program helping you reduce period symptoms to live in alignment with your bodies natural rhythm.

    • Self-Care practices for each cycle phase
    • Workouts with each cycle phase
    • Ayurvedic menstrual Wisdom
    • Learn how to heal your hormones to thrive now and into menopause

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    explore the blog

    Ayurvedic Pregnancy 

    How to do a Castor Oil Pack

    You'll also love

    search the post index

    MORE ABOUT ME

    I'm an Ayurvedic Wellness Counselor, 500 HR Yoga Teacher & seasonal living mama. I'm all about embracing stillness, slowing down,  and connecting to your inner wisdom.

    I'm Andrea - your Seasonal living guide

    Work with me

    I'm a mom and wife who specializes in seasonal living and women's hormones.  I help you heal your period pain, and prepare for perimenopause & find your balance during the menopausal years for the past 15 years. 

    I host a weekly podcast, Peaceful Power Podcast and wrote a cyclical living book in 2021- Divine Body Wisdom and am currently writing a second book coming out in the Spring 2023!  

    My other interests are playing tennis, watching Golden Girls, and enjoying my morning oatstraw & raspberry leaf infusion! 

    I'm an Ayurvedic counselor, 500 HR Yoga Teacher & Wild Woman Circle Leader 

    I'm Andrea — your Ayurvedic & wellness mentor.

    Learn what practices are best to live in alignment with the winter season. You will also receive a yoga asana practice and a winter guided meditation. 

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