In the age of (dis)information, fitness and wellness advice is everywhere on social media platforms like TikTok and Instagram—much of it misleading, entirely false or even dangerous. Now, new research has officially debunked one trend: cycle syncing, a concept pushed by fitness influencers that encourages women to time their workouts according to specific phases of their menstrual cycle to boost muscle growth.

At a time when more women are embracing strength training for its wide-ranging benefits, the concept might seem like the ultimate gym hack— but not so, according to a new study from McMaster University published this month in The Journal of Physiology.

The study involved 12 healthy young women with regular menstrual cycles, which were tracked using blood and urine tests to accurately determine their cycle phase. Participants also ingested a tracer molecule, a special substance that helps track and measure protein levels in the body. Each participant completed two exercise trials—one during the late follicular phase (when estrogen is high) and one during the mid-luteal phase (when progesterone is high). In each phase, they performed resistance training.

Ultimately, the research team found that the menstrual cycle phase had no effect on muscle protein production—muscles responded about the same in both phases.

“Our findings conflict with the popular notion that there is some kind of hormonal advantage to performing different exercises in each phase,” said Lauren Colenso-Semple, lead author of the study and a former graduate student in the Department of Kinesiology. “We saw no differences, regardless of cycle timing.”

As she noted on LinkedIn, the lack of difference should be considered welcome news for female fitness enthusiasts.

“Women can ditch the confusing and complex cycle syncing recommendations and ignore any fearmongering about oral contraceptives,” she wrote.

The study’s supervisor, Stuart Phillips, the Canada Research Chair in Skeletal Muscle Health at McMaster, noted that the work shows that women who want to lift weights and recondition their muscles should feel free to do so in any phase of their cycle.

“It is important to tailor your training to how you feel,” he added.

The researchers highlighted the need for more studies focused on women’s health, specifically research that examines how natural hormonal changes during the menstrual cycle—as well as external hormones like birth control— influence muscle growth and strength over time, using a more rigorous approach than in previous studies.

Some proponents of cycle syncing, however, praise the approach not just for fitness but for other areas of life as well, from skincare routines to social engagements and even scheduling certain activities for times when they feel most energized.

There’s no doubt about it—hormones are complex and woefully understudied. With such gaps in research and women left in the dark, several apps have hit the market to help women navigate their cycles and their transition into menopause, such as Clue and Flo. Smart ring maker Oura and human performance wearable company Whoop are also making strides in the women’s health space.

The post Cycle Syncing: No Muscle Boost, Just Spin, Study Finds appeared first on Athletech News.

A recent global study reveals that 78% of women find exercise helps alleviate period symptoms, shedding light on an important yet often overlooked aspect of fitness. With growing interest in “cycle syncing”— a method of aligning daily habits, including exercise, with the menstrual cycle — fitness professionals may want to reevaluate how they design programs for female clients.

“Cycle syncing is not just a trend; it’s a practical tool for helping women better understand their bodies and optimize their routines,” says Joanna Shinewell, high-performance dietitian and advisor for Cycl Health, in a press release. As personal trainers and fitness coaches seek to deliver more tailored, effective programs, integrating this knowledge could help clients achieve their goals while also improving their overall well-being.

The findings, which also highlight a 1,484% increase in global searches for “cycle syncing” over 5 years, suggest an opportunity for fitness professionals to support female clients with customized workout plans that align with their hormonal cycles. This approach not only acknowledges natural fluctuations in energy and performance but could also foster stronger client-trainer relationships by demonstrating a commitment to personalized care.

Understanding Cycle Syncing

Joanna Shinewell, a high-performance dietitian and Cycl Health advisor, explains that cycle syncing involves adjusting routines in response to hormonal shifts across the menstrual cycle. “Cycle syncing is a wellness practice that helps women better understand their bodies by paying close attention to how hormones fluctuate throughout the month,” Shinewell says. “It’s about adapting your daily habits—like your workout regime or diet—to improve hormonal balance and support your overall health.”

Each phase of the menstrual cycle—menstrual, follicular, ovulation, and luteal—impacts energy levels, mood, and physical performance differently. Shinewell stresses that understanding these changes can empower women to optimize their routines. “This approach encourages a deeper connection with your body’s needs, allowing you to create healthier habits,” she adds.

Tailoring Workouts to Each Cycle Phase

Menstrual Phase:

During menstruation, estrogen and progesterone are at their lowest, often leading to fatigue, cramping, and mood changes. Shinewell suggests prioritizing low-intensity activities like yoga, Pilates, or gentle walks. “It can be hard to stick to an exercise routine during this phase, but even a simple outdoor walk can boost your energy and mood,” she says.

Follicular Phase:

The follicular phase is marked by rising estrogen levels and increased energy. Shinewell recommends incorporating higher-intensity workouts, such as strength training or high-intensity interval training (HIIT). “This is when your energy levels are at their highest, so it’s a great time to focus on more challenging activities,” she explains.

Ovulation Phase:

Ovulation is often the physical and mental peak of the cycle, supported by high estrogen levels. Shinewell advises continuing with high-intensity activities like running, cycling, or heavy weightlifting. “Your endurance and energy are at their peak during this phase, so it’s a good opportunity to push yourself,” she notes.

Luteal Phase:

The luteal phase occurs in the second half of the cycle and often brings symptoms like fatigue, bloating, and elevated body temperature. Shinewell suggests scaling back to moderate-intensity workouts, such as light strength training or low-impact cardio, and focusing on recovery.

“By the end of this phase, your body may feel more fatigued, so it’s important to prioritize rest and adjust your routine as needed,” she advises. Shinewell also notes that increased calorie intake during this phase can help support metabolic changes.

A Holistic Perspective

While the study underscores the role of exercise in managing period symptoms, Shinewell emphasizes the importance of listening to the body. “The rising trends around cycle syncing show us that women are increasingly curious about understanding their bodies and making positive changes to improve their health,” she says.

By aligning habits with the menstrual cycle, women can foster a more sustainable approach to fitness and well-being, supporting both physical and mental health. Shinewell concludes, “This is not about perfection but about tuning in to what your body needs at different times of the month.”

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