Most fitness challenges are designed with a one-size-fits-all approach that ignores a fundamental reality: women's bodies operate on cycles, rhythms, and life stages that profoundly affect energy, recovery, nutrition needs, and exercise capacity. 75 Soft's built-in flexibility makes it uniquely adaptable to women's health needs—when you know how to use that flexibility wisely.
This guide explores how to modify 75 Soft across the menstrual cycle, during pregnancy, through the postpartum period, and into perimenopause and menopause. Whether you're 25 or 55, your body deserves an approach that honors where you are.
Medical Note
This article provides general educational information about women's health considerations. It is not a substitute for personalized medical advice. For pregnancy, postpartum, or hormonal health concerns, please consult with your healthcare provider before modifying any exercise or nutrition program.
Why Women Need a Different Approach
Standard fitness programming was historically designed by and for men, without consideration for hormonal fluctuations that occur on monthly, life-stage, and daily cycles in women's bodies. Research increasingly shows that women respond differently to exercise and nutrition based on where they are in their hormonal cycle.
The Science of Hormonal Variation
Throughout a typical 28-day menstrual cycle, women experience significant fluctuations in:
- Estrogen: Affects muscle recovery, joint laxity, and energy levels
- Progesterone: Influences body temperature, sleep quality, and metabolism
- Testosterone: Though lower than in men, affects strength and motivation
- Cortisol: Stress hormone that interacts with reproductive hormones
- Insulin sensitivity: Changes across the cycle, affecting nutrition needs
These aren't minor variations—they can significantly affect how a workout feels, how quickly you recover, and what nutrition supports you best.
Working with your cycle rather than against it isn't weakness—it's intelligence. The same effort at different cycle phases produces different results. Honor that reality.
Cycle Syncing: 75 Soft Across Your Menstrual Cycle
"Cycle syncing" refers to adjusting fitness and nutrition to align with the phases of your menstrual cycle. Here's how to apply this concept to 75 Soft:
Phase 1: Menstruation (Days 1-5)
Hormonal profile: Estrogen and progesterone are at their lowest. Energy may be low, especially in the first 1-3 days.
75 Soft adaptations:
- Exercise: Use active recovery days during heavy flow days. Light walking, gentle yoga, and stretching count as valid movement
- Nutrition: Focus on iron-rich foods to replace blood loss. Don't restrict—your body needs nourishment
- Hydration: You may retain water—don't increase intake to compensate, but maintain your 3L goal
- Mindset: Lower expectations for performance; showing up matters more than intensity
Phase 2: Follicular Phase (Days 6-14)
Hormonal profile: Estrogen rises steadily, bringing increased energy, optimism, and exercise tolerance. This is often when women feel their best.
75 Soft opportunities:
- Exercise: Push harder! This is the time for challenging workouts, strength training, and trying new activities
- Nutrition: Insulin sensitivity is high—you may handle carbohydrates better now
- Energy: Capitalize on natural energy increases by doing more demanding workouts
- Recovery: Recovery is typically faster due to estrogen's protective effects on muscles
Phase 3: Ovulation (Days 14-16)
Hormonal profile: Estrogen peaks, testosterone briefly rises. Energy and strength are at their highest.
75 Soft opportunities:
- Exercise: Peak performance potential—try for personal bests, high intensity, or athletic goals
- Caution: Joint laxity increases at ovulation due to estrogen—be mindful of form to prevent injury
- Social energy: Often high—great time for group workouts or fitness classes
Phase 4: Luteal Phase (Days 17-28)
Hormonal profile: Progesterone rises, estrogen fluctuates. Energy often decreases, PMS symptoms may appear, and body temperature increases.
75 Soft adaptations:
- Exercise: Moderate intensity is often more sustainable; consider reducing volume or intensity in the late luteal phase
- Nutrition: Basal metabolic rate increases slightly (100-300 calories); don't fight increased hunger
- Hydration: Important for managing bloating, though it may seem counterintuitive
- Cravings: The 20% flexibility in 75 Soft can accommodate this phase
- Rest: Consider scheduling your active recovery day during the late luteal phase
Tracking Your Cycle
To cycle-sync effectively, you need to know where you are in your cycle. Use a period tracking app (Clue, Flo, Natural Cycles) and note not just your period dates, but also energy levels, mood, and exercise performance. Over time, patterns emerge that guide your modifications.
Managing PMS and Period Days
PMS affects up to 90% of menstruating women to some degree. When symptoms are significant, 75 Soft's flexibility becomes especially valuable.
Common PMS Challenges and Solutions
- Fatigue: Shorten workouts to 20-30 minutes if needed; movement often helps fatigue more than rest
- Bloating: Maintain hydration (reduces water retention); wear comfortable workout clothes
- Cramps: Gentle movement like walking or stretching often reduces cramping better than inactivity
- Mood changes: Exercise is particularly valuable for mood support during PMS—don't skip it unless truly necessary
- Cravings: Use the 20% flexibility strategically; don't view cravings as failures
When Period Symptoms Are Severe
For those with painful periods, heavy bleeding, or debilitating PMS:
- Speak with your healthcare provider about underlying causes
- Consider the first 1-2 days of your period as automatic active recovery days
- Don't push through severe pain—rest is valid
- Adjust the 75-day timeline mentally to accommodate monthly cycles
A "successful" day during your period might look completely different from a successful day mid-cycle. That's not inconsistency—it's wisdom.
Hormonal Birth Control Considerations
Hormonal contraceptives (pill, patch, ring, hormonal IUD, implant, injection) alter the natural hormonal cycle:
- Combined hormonal methods: Suppress natural ovulation; you won't experience the same cycle phases
- Progestin-only methods: Effects vary by method and individual
- Hormonal IUD: May maintain some cycling depending on hormone levels
Adapting Without Natural Cycles
If you're on hormonal birth control:
- You may experience more consistent energy (no ovulation peak)
- Withdrawal bleeding week may still bring fatigue—adapt as you would for menstruation
- Listen to your body's signals rather than relying on cycle phase predictions
- Some women on hormonal BC report reduced exercise performance—know your baseline
75 Soft During Pregnancy: Should You?
This is a complex question that requires individualized medical guidance. Here's a framework for the conversation:
Critical Advice
Before doing any structured fitness program during pregnancy, consult with your OB-GYN or midwife. This section provides general educational information, not medical guidance for your specific pregnancy.
First Trimester Considerations
- Fatigue: First trimester exhaustion is profound for many; 45 minutes may be too ambitious
- Nausea: May interfere with nutrition and hydration goals
- Exercise: Generally safe if you were active before pregnancy, but intensity should be moderate
- Recommendation: Consider waiting to start 75 Soft until second trimester or postpartum
Second Trimester Modifications
If you and your provider decide 75 Soft is appropriate:
- Exercise intensity: Use the "talk test"—you should be able to hold a conversation
- Avoid: Contact sports, activities with fall risk, lying flat on your back after first trimester
- Hydration: Needs increase during pregnancy; 3L may be appropriate but consult your provider
- Nutrition: Focus on nourishment, not restriction; 80/20 isn't about limiting calories during pregnancy
Third Trimester Modifications
- Movement remains important but intensity and duration often need reduction
- Balance challenges increase—prefer stable exercises
- Pelvic floor awareness becomes crucial
- Some women feel great; others struggle—both are normal
- Consider whether completing a "challenge" serves you at this stage
Postpartum Modifications
The postpartum period requires patience, grace, and significant modifications to any fitness program. Your body just accomplished something extraordinary—treat it accordingly.
Initial Postpartum (0-6 weeks)
Recommendation: Do not attempt 75 Soft. This is a recovery period:
- Focus on rest, bonding, and basic self-care
- Gentle walking may begin when approved by your provider
- Wait for postpartum checkup clearance before any structured exercise
- Prioritize healing, not challenges
Early Postpartum (6 weeks - 6 months)
After clearance from your provider:
- Start slowly: 15-20 minutes initially, building gradually
- Pelvic floor: Address any dysfunction before high-impact activities
- Core: Diastasis recti (abdominal separation) requires specific rehabilitation first
- Sleep deprivation: Be realistic about energy levels
- Breastfeeding: Increases calorie and hydration needs significantly
Later Postpartum (6+ months)
Many women can engage in full 75 Soft at this stage, with considerations:
- Chronic sleep deprivation may still affect energy and recovery
- Finding 45 minutes with an infant/toddler requires creativity and support
- Mental health support is important—postpartum depression/anxiety can extend well beyond the first year
- Progress may be slower than pre-pregnancy—that's completely normal
Postpartum Priority
Your worth as a mother has nothing to do with how quickly you "bounce back." Consider whether a structured challenge serves your mental health or adds pressure during an already demanding time. There's no urgency—75 Soft will be there when you're truly ready.
Perimenopause Adaptations
Perimenopause—the transition to menopause—typically begins in a woman's 40s (sometimes earlier) and involves significant hormonal fluctuations. During this phase:
Physical Changes to Consider
- Energy fluctuations: May be more unpredictable than during regular cycling
- Sleep disruption: Hot flashes and night sweats affect recovery
- Metabolism shifts: Body composition may change despite consistent habits
- Joint changes: Some women experience increased stiffness or pain
- Bone density: Strength training becomes increasingly important
75 Soft Modifications for Perimenopause
- Exercise focus: Prioritize strength training for bone and muscle health
- Recovery: You may need more rest days; use the flexibility
- Stress management: Cortisol sensitivity increases; high-intensity exercise may backfire
- Nutrition: Protein needs increase; calcium and vitamin D become more important
- Hydration: Hot flashes increase fluid needs
Mental Health During Perimenopause
Mood changes are common during perimenopause. Exercise can be profoundly helpful for mood stabilization, but:
- Don't use the challenge as an outlet for frustration with your changing body
- Monitor for increased anxiety around the challenge
- Seek support if mood changes are significant or persistent
Menopause Considerations
After menopause (12 months without a period), hormonal stability returns—but at different baseline levels than before.
Post-Menopausal Adaptations
- Strength training priority: Essential for preventing bone loss and maintaining muscle mass
- Cardiovascular health: Post-menopausal women have increased heart disease risk; exercise is protective
- Balance training: Fall prevention becomes increasingly important
- Joint considerations: Low-impact options may be preferable
- Recovery time: May be longer than in younger years; adjust expectations
75 Soft Benefits for Post-Menopausal Women
The challenge can be particularly valuable for this demographic:
- Structure supports consistent movement when internal motivation fluctuates
- Daily exercise combats metabolic slowdown
- Hydration supports skin, digestion, and joint health
- Reading and personal development add cognitive engagement
- Community connection reduces isolation that can increase in later life
PCOS, Endometriosis, and Other Conditions
Women with hormonal and reproductive health conditions may need significant modifications:
Polycystic Ovary Syndrome (PCOS)
- Exercise: Particularly beneficial for PCOS—helps insulin sensitivity and hormone balance
- Nutrition: Consider focusing on blood sugar stability within the 80/20 framework
- Intensity: Moderate intensity may be more beneficial than high intensity for PCOS
- Weight focus: Avoid making 75 Soft about weight loss if this triggers unhealthy patterns
Endometriosis
- Pain days: May need more rest days than the standard one per week
- Exercise types: Low-impact often preferred; high-intensity may worsen symptoms for some
- Listening to your body: Endo symptoms are unpredictable; flexibility is crucial
- Nutrition: Anti-inflammatory approaches may support symptoms
Thyroid Conditions
- Hypothyroidism: Fatigue and weight resistance are common—adjust expectations
- Hyperthyroidism: May affect heart rate and heat tolerance during exercise
- Both: Ensure medication is optimized before starting structured programs
Women's Mental Health and 75 Soft
Women experience certain mental health challenges at higher rates than men, and these interact with fitness challenges in specific ways:
Body Image and Diet Culture
Women are disproportionately targeted by diet culture messaging. When approaching 75 Soft:
- Examine your motivation: Is this about health or punishment?
- Skip progress photos if they trigger negative body thoughts
- Focus on how you feel, not how you look
- Define "eating well" in terms of nourishment, not restriction
Eating Disorders
Eating disorders affect women at significantly higher rates than men:
- If you have eating disorder history, consult your treatment team before any structured challenge
- Skip the nutrition component if food rules are triggering
- Monitor for signs that the challenge is activating old patterns
- There is no shame in deciding this isn't right for you
Hormonal Mood Influences
- Track mood alongside your cycle if you're menstruating
- Recognize when hormonal shifts affect your perception of challenge performance
- Distinguish between genuine concerns and hormonally-amplified self-criticism
For more on safe participation, explore what medical experts say about 75 Soft safety or learn how to discuss the challenge with your healthcare provider.
