Train With Your Menstrual Cycle at 360 Fitness

At 360 Fitness, we don’t believe in a one-size-fits-all approach.

Your body changes across the month—and your training should too.

Instead of forcing yourself through workouts that don’t feel right, you can use your cycle as a guide to choose the classes that will support you best, helping you feel stronger, more energised, and more consistent.

Why This Approach Works

Some days you’ll feel strong, powerful, and ready to push. Other days, your body will need something gentler. That’s not lack of motivation—it’s physiology.

When you match your workouts to your cycle, you:

• Improve performance

• Reduce fatigue and burnout

• Stay more consistent long term

• Build strength and recovery

How to Match Your Cycle to 360 Fitness Classes

Menstrual Phase (Days 1–5)

Your body needs support, not pressure. This is the time to ease off and focus on gentle movement.

Best choices at 360 Fitness:

• Stretch & mobility sessions - e.g. Purestretch

• Gentle strength with lighter weights

• Go slightly steadier on your cardio session

During this phase you might try to: Keep it low intensity, take more rest, and don’t worry about keeping up. Remember showing up still counts.

Follicular Phase (Days 6–13)

Energy is building—this is your time to progress. You’ll feel more motivated and capable of doing more.

Best choices at 360 Fitness:

• Functional strength classes - L1FT / Kinisi Flow

• Interval-based sessions - RockBox

• Mixed strength + cardio workouts - AsSASSin / Kinisi Flow

During this phase you might try to : Increase weights / Try a new or more challenging class / Push your effort slightly. This is where progress can be built.

Ovulation Phase (Around Day 14)

This is your peak performance window. You may feel at your strongest, most confident and energised.

Best choices at 360 Fitness:

• Higher intensity classes - AsSASSin / Rockbox / Clubbecise

• Strength-focused or Conditioning sessions - Kinisi Flow / L1FT

During this phase you might: Lift heavier / Push intensity / Challenge yourself. This is your “go for it” phase.

Luteal Phase (Days 15–28)

Time to adjust, not stop. Your energy may start to dip, especially in the final days before your period.

Best option at 360 Fitness:

Early luteal (15-21):

• Strength classes (maintain, not max out) L1FT / Pilates / KF

• Moderate intensity in all cardio sessions

Late luteal (21-28):

• Stretch & mobility - Purestretch / Kinisi Flow (easier option)

• Reduced intensity in cardio classes

• Reduce weight in LIFT

During this phase you might: Reduce intensity or impact / Focus on form and control / Prioritise consistency over pushing. You’re still progressing,just in a different way.

The 360 Fitness Approach

At 360 Fitness, your week doesn’t need to look the same every time. Based on how your body feel you can mix and match: Strength, Cardio & Recovery. Stay accountable and keep moving. A 15 minute walk or a gentle stretch session at home can work wonders on your mental and physical health of you can't manage a class.

Final Thought

You are not meant to train at full intensity every single day of the month.

🏋🏻‍♂️ Some days you push.
🕺🏻 Some days you maintain.
🧘🏽‍♀️ Some days you recover.

That’s not inconsistency—it’s smart, sustainable training. And it’s exactly what we support at 360 Fitness.