Can understanding your menstrual cycle help you exercise smarter and more comfortably? We find out.
Anyone who’s had a period knows that energy levels can shift dramatically throughout the menstrual cycle, with certain phases’ symptoms leaving you feeling weak and unmotivated (luteal, we’re looking at you).
Because of this, it’s common to skip workouts on tougher days in your cycle. In fact, research shows that 73% of women aged 16 to 24 say their period stops them from exercising altogether.
But staying active — even through gentle movement — can work wonders, no matter what phase you’re in. By understanding how your hormones fluctuate each month, you can tweak your exercise routine (and diet) to better support your energy, mood and recovery. The payoff? Feeling stronger, more balanced and more in tune with your body.
So, how can you sync your fitness routine with your cycle?
What exercise to do when you’re on your period
When you’re on your period, the uterine lining sheds and hormone levels drop to their lowest point in the menstrual cycle, contributing to noticeable cramping and fatigue.
Superintendent pharmacist at Pharmica Ana Carolina Goncalves suggests taking it easy with your exercise during this time: “While intense exercise isn’t dangerous during menstruation, energy levels may be lower, so it’s worth paying attention to how your body responds to physical activity.”
She recommends gentler forms of movement, like walking or cycling, which can help with recovery by “engaging diverse muscle groups”.
There’s no need to avoid exercise altogether, but if you’re feeling physically or emotionally drained, it’s best to skip the intense training and keep things light.
Working out during the follicular phase
Once your period ends, during the follicular phase, the body is generally better equipped to handle more strenuous forms of exercise.
This is because oestrogen levels begin to rise again and, as Ana Carolina explains, “Rising oestrogen levels have been linked to increased joint flexibility, as oestrogen affects ligament elasticity,” making it a great time for cardiovascular activities like jogging or swimming.
Aroosha Nekonam, certified personal trainer at Ultimate Performance, adds that the energy boost you feel is due to the increase in testosterone, “an anabolic hormone that promotes strength”. At the same time, progesterone, which can “counteract the effects of both testosterone and oestrogen,” is low.
This balance of oestrogen and testosterone to low progesterone puts you in prime position to push yourself and excel in those high-intensity strength and cardio workouts.
Read more: Best foods to eat during each stage of your menstrual cycle
How best to exercise when ovulating
During ovulation, oestrogen peaks and triggers a surge of luteinising hormone (LH), which kick-starts ovulation. The rise in oestrogen tends to bring about an “increase in energy levels that helps regulate mood”, says Carolina.
With better mood and motivation, this is an ideal time for high-performance workouts like sprints or HIIT (high-intensity interval training), which involve short bursts of effort with brief rest periods.
This is also the best time to increase a lifting weight or do more reps than usual in strength training and muscle building workings, because “it’s easier to build and maintain muscle when oestrogen is higher and the body is not under progesterone’s influence”, says Dr Fiona MacRae, a specialist in integrative women’s health and bioidentical hormone balancing for the Marion Gluck Clinic.
However, its not to be approached without caution altogether. Joint laxity increases during this time due to hormonal shifts, so Aroosha advises, “It’s important to maintain proper form and avoid overdoing it in a way that could lead to injury.”
Read more: Full at-home HYROX training plan with minimal equipment
Adapting your exercise for the luteal phase
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The luteal phase has earned a bad reputation — and with good reason. Between the intense mood swings, bloating, fatigue and — a quick scroll though Instagram or TikTok will tell you – ‘luteal rage’, it can feel like you’re running on empty and out of control.
Spanning the latter half of the cycle, it typically lasts from days 15 to 28 and many experience a gradual drop in energy over this two-week period.
This dip is largely due to a “rise in progesterone”, explains Carolina, which can leave us feeling sluggish and more fatigued after intense exercise. (The added mood swings and irritability don’t help either.)
If you’re strength training, the decrease in strength may not be ideal, but Aroosha reassures that it doesn’t mean you have to stop exercising altogether: “What you lose in strength, you will gain in endurance, so you certainly don’t have to stop — just be aware that you may not feel as strong.”
Carolina suggests sticking to moderate cardio, like walking or cycling, and lighter resistance training in the gym: “Using resistance bands or pulling-motion machines, is advisable too, as it can help manage fatigue and maintain muscle tone during this phase.”
Everyone’s different, so the ideal exercise routine will vary depending on where you are in your cycle. If you’re ever unsure or have concerns about your hormones or menstrual health, it’s a good idea to check in with a healthcare provider or specialist.
Featured image: Freepik
