A Pilates instructor shares what a week of workouts looks like during her follicular phase and explains how cycle syncing has made exercise feel easier

Welcome to Workout Diaries, a new series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

Georgia Weibel is a Pilates instructor based in Brighton, UK.

She recently launched a new workout app called Sync With Georgia, which helps women align their training with their menstrual cycle—something she practices herself.

"I started training with my cycle after being diagnosed with PCOS back in 2022," Weibel tells Fit&Well. "That was when I realized how much our hormones shape our energy, recovery and results."

There's not enough research around cycle syncing to show that it can impact your gym performance, but the approach might help you tune into your energy levels. Weibel says she's certainly noticed the benefits of training this way.

"It’s about working with your rhythm, not against it, and giving your body support in every stage," she adds.

There are four phases of the menstrual cycle: the menstrual, follicular, ovulation, and luteal.

Weibel adjusts her workouts each week depending on which phase of her cycle she's in.

Below, she's shared what a week of training looks like during her follicular phase.

"During the follicular phase, oestrogen levels begin to rise, which means your energy, mood, and motivation start climbing too," she says.

"This is when I love leaning into fun, more expansive workouts. It is the perfect time to push a little further and build momentum."

Georgia Weibel's weekly workout routine

Monday 8.30am
15-minute mat Pilates workout
Focus: Lower body

Tuesday 11am
One-hour walk
Focus: Active recovery

Wednesday 1pm
25-minute mat Pilates workout
Focus: Upper body

Thursday 10am
20-minute mat Pilates workout with dumbbells
Focus: Full-body strength

Friday 11am
90-minute walk
Focus: Active recovery

Saturday 1pm
45-minute mat Pilates workout
Focus: Full-body

Sunday
Rest

Weibel's three top tips for anyone new to exercise

1. Find your motivation

If you can find your reason for working out, it can motivate you to keep going when energy levels are low.

"My biggest priority is my mental health. That is my motivation," Weibel says.

"The physical benefits are amazing, of course, but for me it is about honouring my body, carving out that dedicated time for myself, and showing up with self respect."

Whenever she's not feeling up to a workout, she reminds herself that she will feel better after doing it.

"You never feel worse after a workout, you always feel better: lighter, calmer, stronger. Focusing on that post-class energy is what gets me on the mat even when I’m not motivated," says Weibel.

2. Listen to your body

Weibel aims to exercise four or five times a week and adapts her workouts to how she's feeling.

"My whole ethos is about listening to my body and understanding what it needs. Some days when I feel low in energy or sluggish, I know a gentle 10 to 15 minute beginner Pilates flow will do so much for my mental health," she says.

She also tweaks her workout plans to line up with her cycle.

"In the middle of my cycle my body craves strength work, higher intensity and more dynamic classes. At the start and end of my cycle I shift into slower Pilates, breathwork and rituals that feel restorative but still supportive."

3. Start small

A common mistake beginners make when they start exercising is simply doing too much. This can lead to people feeling discouraged and even getting injured.

"Start small and make it realistic," Weibel advises, if you're making new workout plans.

"Do not overwhelm yourself with big promises. Try one new workout this week, see how it feels, and build from there. Small, consistent changes always lead to long-term results."