Those days when you just feel exhausted – it’s probably your hormones. My name is Coach Jenn Bates…let’s talk about this! ☕

FIRST STEP, Stop Blaming Yourself for “Off” Days

Ladies, I know that feeling. You walk in the gym ready to crush it, and ten minutes into the workout you’re like, “OMG why do the weights feel so heavy today?!” Your energy is crap. And then you spend the rest of the day semi-annoyed because you think you didn’t give it your all -or- you’re just mystified that some days you kill it at the gym and some days the gym kills you.☠️

I’m going to go out on a limb and say that 9 times out of 10, it’s your hormones! (isn’t it always our hormones?! 😒) My goal is to help you understand what’s going on, because when you understand why that happens (and what to do about it) you’ll (hopefully!) give yourself the grace you deserve (and will train armed with this knowledge!)

Facts: Hormone shifts change everything. Your mood. Sleep. Cravings. Focus. Energy. (haha, as if you need to be told all this)(I feel like I’m mansplaining) 😅 But the point is – when you become in-tune with where you’re at in your cycle you’ll finally stop fighting your body and start working with it.

(Quick disclaimer: what I’m sharing below is the “standard” cycle. But like most of us gals know, every woman’s cycle is different. This is a guideline, not a rulebook.)

Menstrual Phase (Days 1 to 5): Your Body Is Asking for a Reset

You’re bleeding and your hormones just tanked. Your energy probably just tanked too. This is completely normal.

How it can feel:

Tired, quieter, more inward
Cramps or body aches
Sleep might be a little off
Short fuse

What to do:

Keep movement gentle. Walks, mobility work, easy yoga at home.
Hydrate and add iron-rich foods
Rest without guilt

In the studio:

Choose light weights and focus on form. Swap jumpy moves for lower-impact options. If your body says no to max-effort, listen to it. This isn’t the week for hardcore. It’s the week to show up and move at your pace.

Follicular Phase (Days 6 to 13): This Is Your Green Light

Your period ends. Estrogen climbs. Brain clears. Your body handles carbs better! Motivation shows up. 🙌

How it can feel:

More energy and drive
Better focus and creativity
Confidence rising
This is the phase where you start feeling like yourself again.

What to do:

Tackle bigger tasks and goals this week
Add a little more weight or time under tension in your workouts
Protein at every meal to support training.

In the studio:

Lean into strength workouts and go a notch heavier. Push yourself. Hardcore. Let’s GO. This is your window to add some extra movement while your energy is high.

Ovulation (Days 14 to 16): Peak Performance Window

Estrogen peaks. You get a small testosterone bump. You might feel more confident than usual, and more social. Some women notice bloating or a headache. That’s normal too.

How it can feel:

Strong, social, steady
Higher sex drive
Maybe some super-fun bloating or boob tenderness. (the gift of being a woman)

What to do:

Go after heavier lifts with solid technique (go as heavy as you can without compromising your form)
Anchor meals with protein and fiber to keep energy even
Warm up really good, and respect recovery (always)

In the studio:

Go after a rep PR or hyper-focus on excellent form with strength moves (or technical moves like kettlebell swings). Keep workouts focused with solid intensity. If you feel off, reduce intensity instead of skipping your workout. You’re still getting value just by showing up.

Luteal Phase (Days 17 to 28): When to Shift Gears

If you’re skimming this post, stop and read this: The average luteal phase is ~43% of your total cycle. 😭 This matters!!! Here’s why: Progesterone rises. Estrogen dips. Your body temperature goes up. Metabolism ticks higher. You might wake up more during the night (or have trouble falling asleep). Cravings get louder. You might feel more tired or emotional. PMS is overstaying her welcome in your guest room. This is the phase where most women beat themselves up for “being unmotivated.” Don’t do that. The changes happening in your body are hormonal chemistry, not you being a ‘slacker’. The luteal phase accounts for almost 2 weeks out of every month!!!

How it can feel:

Less patience, fuzzy focus
Sugar or carb cravings
Bloating, fatigue, boob tenderness again (yay, fun!)
Bigger feelings

What to do:

Prioritize stress tools: journaling, breath work, time outside
Add magnesium-rich foods: leafy greens, nuts, seeds, dark chocolate
Cool your bedroom and layer bedding so it’s easy to adjust your comfort
Don’t ditch your workouts – just adjust your intensity.
Plan simple, satisfying meals
Consume caffeine earlier in the day
Gentle evening wind-down: light stretching, breath work, dim lights, put phone in other room (I had to sneak that in here somewhere 😉)

In the studio:

Train smart, not maxed-out: cross-train with walks, cycling, gentle movement.
Use tempo work and controlled reps instead of all-out sprints.
Think moderate weights, nothing that leaves you on the floor.
This is a great week for building that mind-muscle connection. If motivation is low, just get through the door. We’ll handle the rest. 🤝

The Bottom Line: AWARENESS IS HALF THE BATTLE

When you understand your cycle, you stop feeling frustrated with yourself for a perceived ‘bad workout’ or when you can’t seem to shake that ‘ugh’ feeling for a few weeks. When you understand where you’re at in your cycle you can start matching your effort to what your body is actually ready for. The result? Better workouts. Better recovery. More self-compassion! And a whole lot less frustration or guilt.

As a mother who raised two grown daughters, I can pinpoint which phase my girls are in on any given day. 💅 The clue is usually a phone call from my youngest, complaining about how “thick” she feels. (Hello, luteal phase!) 😄

My best advice? Track your cycle. Understand what your hormones are doing and when. Feeling puffy? Hormones. Feeling disgusting? Hormones. Craving sweets for half the month? You guessed it, hormones.

Listen to me. You are a beautiful, amazing, capable, wonderfully made human being who is so loved. Your hormones are loud. But they don’t get to define you.

Want help figuring out how to train smarter, not harder? And how eating the right kinds of foods helps accelerate your fat loss? That’s exactly what our coaches do at Coastal Fitness. Book a free intro and let us meet you where you are. ❤️

Learn more about our memberships HERE.

Haven’t worked out in a while – or ever – and you’re thinking about getting started? Book a free workout with us here: https://cfbbc.com/freeworkout/ We’d love to welcome you in and show you why our members rave about us. 😇

Rooting for your success!
Coach Jenn Bates
Wife, Mother, Grandmother
Co-Owner, Coastal Fitness
12220 Towne Lake Dr.
Fort Myers, FL 33913
Text us: 239-237-5508
Call me: 239-207-0003 (leave a message because I get so much spam and rarely answer the phone, ughh)

For a deeper read on this women’s health topic, I think you’ll really love this post:
‘Exploring Exercise Habits by Menstrual Cycle Phase’ CLICK HERE to read this harvard.edu study.

And (although a lot more scientific/clinical-type writing, this study is worth the read: ‘Exercise performance at different phases of the menstrual cycle: measurements, differences, and mechanisms – a narrative review‘: please CLICK HERE to read this 2025 Frontiers in Endocrinology review.

Jenn Bates is the co-owner of Coastal Fitness in Fort Myers, Florida, where she, her hubbie Neil, and a wonderful team of coaches, provide group personal training for all ages and fitness levels. She is not a doctor, and this post is not medical advice.

Coastal Fitness 12220 Towne Lake Dr. #55, Fort Myers, FL 33913 (Gateway) (517) 605-0397 Serving Fort Myers, Lehigh Acres, Gateway, Estero, North Fort Myers, Buckingham, Miromar Lakes, and surrounding communities.