How to Train Smarter, Not Harder, for Hormone Health
How to Train Smarter, Not Harder, for Hormone Health
If you’re an ambitious woman who thrives on pushing limits, you will sit in one of 2 camps:
The Overachiever: You’re grinding. 20k steps, back-to-back classes, HIIT, lifting, cardio—you name it. But despite all that effort, your body’s not budging. You feel constantly tired & low energy. It is frustrating as hell because it feels like “you are doing everything right”
The Desk Warrior: You sit all day, hit a HIIT class twice a week, and wonder why nothing’s changing. You’re ‘being good,’ so why does your body still feel… off?
Neither approach is wrong—they’re just inefficient.
Your training style may be working against your hormones instead of with them. High-intensity workouts, long cardio sessions, and overtraining can lead to stress, burnout, and hormonal imbalances. And not moving or getting away from your desk ENOUGH will have the same effect.
Tools to work out for efficiently here
Why Your Workouts Might Be Draining You
Many women experience:
Increased cortisol levels from too much HIIT or endurance training.
Irregular or painful cycles due to overtraining and under-recovery.
Fatigue and brain fog from not fueling properly around workouts.
Plateaus in strength and performance from ignoring their cycle phases.
Women come to me saying things like:
“I used to feel strong, but now I’m constantly exhausted.” ”Why do my workouts feel harder some weeks than others?” “I train hard, but my body isn’t responding the way I want.”
Find out how Georgia balanced her hormones & lost a stone easily in 4 months here
The Fix: Train in Alignment with Your Hormones
To optimize your fitness and energy, cycle syncing your workouts is key:
🔹 Menstrual Phase (Days 1-5): Focus on restorative movement (walking, yoga, light strength training).
🔹 Follicular Phase (Days 6-14): Energy increases—this is the time for strength training, HIIT, and high-intensity workouts.
🔹 Ovulatory Phase (Days 15-17): You’re at peak performance! Strength train heavy, push your limits, and go for PRs.
🔹 Luteal Phase (Days 18-28): Reduce intensity and focus on moderate strength training, lower-impact cardio, and mobility work.
✅ Support your training with proper recovery, nutrition, and stress management.
When you train smarter, not harder, your body responds with more strength, better energy, and hormonal balance.