During the beginning of the luteal phase you still have good energy so you can do moderate strength but make sure you have good form and to modify based on energy.

The science behind it: progesterone rises, and your body becomes less tolerant of high-intensity workouts due to increased fatigue, bloating & water retention, and inflammation (this can cause joint discomfort too).

So, instead of pushing for PRs, focus on moderate-intensity strength training, stability work, and mobility exercises to support recovery while still building muscle.

Unilateral movement (exercises that work one side of the body at a time, like lunges or step-ups) are a good option during this time & are great for stability.

1️⃣ Supports Stability & Joint Health

✔ Strengthens stabilizer muscles that are more vulnerable during this phase
✔ Prevents imbalances & improves coordination, especially when balance feels off

2️⃣ Reduces Risk of Injury

✔ Progesterone loosens ligaments, making joints less stable
✔ Lunges, step-ups, and Bulgarian split squats train muscles in a controlled way without excessive strain

3️⃣ Builds Strength Without Overloading the Nervous System

✔ Less central nervous system fatigue than heavy squats or deadlifts
✔ Works muscles effectively with lighter weights & higher control

4️⃣ Improves Circulation & Reduces Bloating

✔ Moves lymphatic fluid & reduces water retention in the lower body
✔ Activates deep core & glute muscles, helping relieve tension

5️⃣ Increases Mind-Muscle Connection

✔ The slower, controlled movement helps improve focus and technique
✔ Encourages even strength distribution between both legs