Hormone-informed training for women 💪🏻

Stop fighting your cycle • train smarter every phase

cyclesyncedstrengthco Official: Instagram | Linktree

Welcome 🤍 If you’re new here, here’s the simple version:

Cycle-based training means adjusting your workouts based on the four phases of your cycle — so you can build strength and muscle without burning out.

The 4 phases

🩸 Menstrual (Period): lower energy for many women
→ Focus: lighter lifting, walking, mobility, recovery

🌱 Follicular: energy + strength often rise
→ Focus: lift heavier, progressive overload, build muscle

🔥 Ovulation: performance peaks for many women
→ Focus: your strongest workouts, intensity, PRs (with good warm-up)

🍂 Luteal: recovery needs increase, PMS may appear
→ Focus: moderate strength, more rest, deload later in luteal

Important
✅ You’re not “lazy” if your energy changes
✅ You can still lift heavy — just in the right phase
✅ Your symptoms matter more than your calendar

Want help applying this to YOUR body?

⬇️ Download the free Cycle Training Cheat Sheet
or apply for coaching. 

New to cycle training? Start here 

Personalized Cycle-Based Plan (Apply Here)

Services & Pricing

Do I need a regular cycle to cycle-sync my training?

No. Even with an irregular cycle, you can still adjust training based on symptoms and energy.

Can I still lift heavy?

Yes 💪 This isn’t about doing less — it’s about doing the right training at the right time. Many women feel strongest in the follicular + ovulation phases.

What if I’m on hormonal birth control?

You can still benefit from hormone-informed training by adjusting intensity, volume, recovery, sleep, and stress support week to week.

Do I have to track ovulation?

Not at all. You can simply track cycle days or notice patterns in energy, strength, and mood.

Will this help with muscle gain?

Yes — cycle-synced training supports consistency, recovery, and progressive overload, which are key for building muscle.

Download this free cheat sheet to align your training with your cycle for better strength gains, recovery, and consistency — without burnout.

FREE Cycle Training Cheat Sheet

Hi, I’m Kelly 🤍

I’m a mom, long-time weight lifter, and the creator of Cycle-Synced Strength Co.

I help women build strength and muscle through hormone-informed training — learning to adjust workouts through each cycle phase (menstrual, follicular, ovulation, luteal) so you can stay consistent without burnout or guilt.

If you’ve ever felt amazing one week and exhausted the next… you’re not broken. 

You’re cycling.

About Me

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cyclesyncedstrengthco

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cyclesyncedstrengthco

Hormone-informed training for women 💪🏻 Stop fighting your cycle • train smarter every phase

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