For anyone who wants stronger technique, deeper artistry, and progress that sticks — without burning out

If it works for you, take a breath and enter gently. This isn’t a new training method you need to force. It’s the training method your body already follows — you’re just learning to see it.

Most women try to push the same way every day.
Most dancers think strength comes from intensity alone.
Most performers are told to "just keep going" even when their biology is asking for something different.

But the truth is simple:

You get stronger when you train with your cycle — not against it.

Let’s break down why.

Your body adapts differently in each phase

Every phase of your cycle shifts:

• recovery speed

• muscle activation

• coordination

• fatigue levels

• joint stability

• emotional bandwidth

None of these shifts are problems.
They’re signals.

When you match your training to these signals, strength gains improve, injuries drop, and your technique becomes more consistent.

This isn’t magic — it’s biology.

How strength actually builds across your monthly rhythm

1. Menstrual – Strength in Stillness

Lower hormones = lower inflammation + deeper access to foundational alignment.

This is the ideal week for:

• slow technique work

• building clean movement patterns

• grounding exercises

• breath-to-movement integration

Your internal strength rewires here.

2. Follicular – The Power-Up Window

Rising estrogen improves:

• coordination

• reaction time

• power output

• stamina

This is the best phase for:

• increasing intensity

• jumping drills

• building speed

• learning challenging sequences

• trying new strength progressions

Progress is easier because your biology supports growth.

3. Ovulation – Peak Performance Potential

Peak estrogen = peak physical confidence + sharp neuromuscular control.

Dancers feel it as:

• explosive jumps

• strong turns

• stable balances

• expressive upper body

• clean attack in petit allégro

This is a powerful performance window — but it’s also a moment where you must respect overstimulation if your nervous system runs sensitive.

For most dancers, this is the week where filming, auditions, and performances feel natural.

4. Luteal – The Slow-Build Strength Phase

Progesterone rises = steadier energy + deeper resilience + slower recovery.

This is the most misunderstood week for dancers.

You may feel:

• heavier legs

• slower reaction time

• lower stamina

But you also gain:

• increased stability

• deeper focus

• clearer technique

• stronger emotional texture

This is the ideal week for:

• injury prevention work

• slow conditioning

• refining alignment

• strengthening core + supporting muscles

You build sustainable strength in luteal — the kind that holds your technique together.

Why syncing your training works better than pushing the same way daily

Because:

• your body recruits muscles differently each week

• your joints need different levels of support

• your nervous system absorbs choreography at different speeds

• your stamina rises and falls predictably

• your recovery needs shift with your hormones

When you ignore these patterns, training feels like a fight.
When you work with them, training becomes a flow.

You stop guessing. You stop forcing. You start building strength that lasts.

A cycle-synced dance training plan (simple + clear)

Use this as an anchor, not a rule:

Menstrual (Reset)

• alignment work

• breath + mobility

• technique basics

• floor barre

Follicular (Build)

• stamina

• jumps

• speed

• new choreography

Ovulation (Express)

• performance rehearsals

• filming

• expressive combinations

• partnering

Luteal (Refine)

• conditioning

• injury-prevention

• cleaning choreography

• controlled centre work

Your body already knows how to do this — now you’re training with it.

A small shift you can try today

If you feel like experimenting:

• Do the version of class your body is built for today, not the version you think you "should" do.

• Adjust one thing — tempo, intensity, focus, or expectation.

• Let your strength come from alignment, not force.

Syncing doesn’t limit you.
It frees your progress.

If you want to train with your cycle — not against it

The free mini-course will help you identify which phase you’re in.

If you want to go deeper, the full Train Like a Woman course shows you how to:

• structure your strength training across your month,

• adjust load, intensity, and recovery with zero guilt,

• understand when your body builds muscle fastest (and when it doesn’t),

• protect joints and stabilisers during low-bandwidth weeks,

• and align your dance training, strength, nutrition, and social life into one integrated system.

You choose when.
You choose how.
You stay in full autonomy.

Your strength grows faster when you grow with your rhythm.