Why You Should Train in Cycles (And Not Just Do Random Workouts Every Day)

Why You Should Train in Cycles (And Not Just Do Random Workouts Every Day)

AKA: Why Your Body Deserves a Smarter Game Plan

At inMotion, we don’t just throw random workouts at your face and hope for the best. We train with a purpose. And that purpose is progress. Real, sustainable, “my-knees-don’t-hurt-when-I-walk-upstairs” kind of progress.

The secret?
Training in cycles—a proven strategy called periodization.

Let’s break it down in simple terms (no science degree required).

🔁 What Is Periodization?

Periodization is a fancy word for breaking your training into structured phases, each with a clear goal—like building muscle, increasing strength, boosting endurance, or recovering smarter.

It’s like planning a smart road trip. You don’t just floor it and hope for the best. You map the route, plan the pit stops, and adjust based on the terrain (and whether your glutes are sore from last week’s workout).

🧠 Meet the Training Cycle Dream Team:

Macrocycle

The big-picture plan—typically 6 to 12 months long. This is your training “year,” built around your personal goals.

Mesocycle

A 4–6 week training block focused on one main goal—like endurance, hypertrophy (muscle building), or strength.

Microcycle

The week-by-week plan. This includes your actual workouts, progressions, rest days, and conditioning sessions.

Deload

A short, built-in recovery period where we dial it back to help your body rest, adapt, and come back stronger.

❗ Why “Random Workouts” Can Backfire

Sure, bootcamps, circuit classes, and HIIT can be fun—but most are built on random programming, not results. They often have:

• No progression

• The same weights used every class

• Poor form under fatigue

• Zero personalization

• Too much cortisol-spiking intensity

In bootcamps and circuits, you often grab the same weights every time. You’re moving fast, chasing the clock—not progress. And when your form breaks down, your results and your joints suffer.

And for women 40+? That high-stress approach can lead to plateaus, poor sleep, weight gain, hormone havoc, and burnout.

At inMotion, we plan with intention, not chaos. We use block and semi-private personal training, not one-size-fits-all classes. That means workouts are tailored to your goals, injuries, fitness level, and phase of life.

🎯 The inMotion Phased Training Approach

We train in intentional phases that support your body and goals. Whether you’re brand new, returning after a break, or ready to level up—we meet you where you are and move forward with a plan.

Phase 1: Body Mapping + Integration

We assess your movement, mobility, posture, and joint health. Then we build a smart foundation using light weights, controlled movements, and mobility work.

✅ Great for:

• Beginners

• Injury recovery or post-rehab

• Returning to fitness

• Anyone who wants to move well before moving heavy

Bonus: If you get injured or need to step back at any point, we re-enter this phase so your body gets the care and strategy it needs. Real life happens—we train accordingly.

Phase 2: Endurance + Base Conditioning

Once you're moving well, we start building your cardiovascular base and muscular endurance. Think walking, Zone 2 cardio (130–150 bpm), and moderate-intensity circuits.

✅ Why it matters:

• Improves heart health and stamina

• Supports fat loss and energy

• Builds metabolic flexibility

• Reduces cortisol compared to all-out HIIT

Most people skip this step—don’t be most people.

Phase 3: Hypertrophy (Muscle Building)

Next, we focus on building lean, functional muscle. This isn’t about “bulking”—it’s about tone, strength, metabolism, and body composition.

✅ Benefits:

• Muscle tone and definition

• Higher resting metabolism

• Joint protection and posture

• Confidence boost!

Phase 4: Strength Training

Once the muscle is there, it’s time to teach it to work harder. This phase uses heavier weights, lower reps, and more rest between sets for maximum power and bone-building strength.

✅ Perfect for:

• Functional strength & independence

• Bone density support (especially in menopause)

• Women 40+ who want to feel strong and resilient

🧘‍♀️ Recovery: The Secret Weapon

The harder you train—and the older you get—the more recovery matters.

And no, “recovery” doesn’t mean sitting on the couch eating protein cookies (though we support that too). It means:

• Prioritizing quality sleep

• Mobility and stretching

• Foam rolling

• Walking

• Massage, red light therapy, infrared

• Nervous system regulation (hello, breathwork!)

We don’t wait until you’re broken. We build recovery into every cycle.

And because most inMotion clients aren’t professional athletes training 20 hours a week, you don’t need month-long recovery blocks. We use smart deload weeks instead—just enough to let your body bounce back and keep progressing.

But if injury or setbacks happen? No problem. We simply return to our Integration Phase and rehab you back into movement. Because we’re not just about workouts—we’re about real results, built to last.

❤️ What Worked in Your 20s Might Be Working Against You Now

Running five days a week. Back-to-back HIIT classes. Starving yourself and calling it “clean eating.” Sure, it may have worked then…

But for perimenopausal and menopausal women? That approach can spike cortisol, stall weight loss, and slow recovery. We don’t need more punishment. We need a smarter system that supports hormones, protects joints, and trains us for life.

🧠 Why Our Method Works

Because we’re not guessing.
We assess. We plan. We progress.

We build your body from the inside out, with the right phase at the right time, and support you with expert coaching, individualized programming, and a community that gets it.

Random workouts are fun.
Smart training is transformational.

Ready to Train Smarter?

Our Body Mapping + Integration Phase is the perfect place to start. From there, we’ll guide you through your full training cycle—tailored to your body, goals, and life.

👉 Come see why inMotion isn’t just another gym—we’re your midlife movement method.

We are adding new times and have a few spots available..set up a call to find out more!

www.inMotionbend.com