Exercising During Your Period: Syncing Your Menstrual Cycle With Your Exercise Routine

Your menstrual cycle can affect your energy levels, mood, and physical performance. Many people notice that they feel stronger, faster, and more confident, or more sluggish, depending on where they are in their cycle. Syncing your workouts with your menstrual cycle can help you optimise your performance, improve recovery time, and manage discomfort by working with your natural hormonal fluctuations, rather than against them.

Here, we explore the menstrual cycle phases, the best activities for each phase, and bust some of the common misconceptions.

To understand how your period affects exercise, it’s important to understand the menstrual cycle. The menstrual cycle is divided into 4 distinct phases:

Hormonal changes during the menstrual cycle can impact your workout performance and how your body responds to exercise. Different hormones have varying roles and influences on our physical performance. For example:

• oestrogen – boosts endurance, muscle recovery, and energy
• progesterone – increases core body temperature and can make exercise more difficult
• testosterone – enhances strength, muscle-building, and recovery

The effects of oestrogen on your workouts

Oestrogen during ovulation can increase your energy levels and benefit your mood, which can enhance your motivation and endurance.

Oestrogen also regulates muscle glycogen storage. Glycogen is the scientific name for the sugar stored in your body and is your main source of energy. During the luteal phase before your period, oestrogen rises, which results in increased glycogen storage capacity compared to during the follicular phase (just after your period) when they are low.

Interestingly, increasing oestrogen levels during the follicular phase increase the chances of anterior cruciate ligament (ACL) injury. However, this reduces during the luteal phase when progesterone levels rise.

The effects of progesterone on your workouts

High progesterone levels during the luteal phase of your cycle can increase fatigue and slow down recovery because of a rise in body temperature. During this time, it’s best to choose lighter exercises which can be more comfortable to perform.

The effects of testosterone on your workouts

Testosterone plays a crucial role in exercise performance, but a slight increase around ovulation can further enhance physical performance.

Studies show it does this by improving:

• nerve cell activation – essentially, this means your body and brain can communicate more effectively, leading to your muscles contracting more efficiently during workouts
• muscle function – meaning your muscles can work at their best
• motor system function – so your body can better plan, control, and carry out movements and adapt to the level of physical activity

The average menstrual cycle is 28 days long, but individual cycles can vary between 21 and 35 days. Try to work out the average length of your cycle to help you maximise your exercise performance.

If you feel sluggish on some days, are not hitting your targets, or feel energised at other times, scheduling your exercise around your menstrual cycle could be for you.

Here is an overview of the types of exercise you should aim for at different phases of your cycle:

Hormone levels are at their lowest at the beginning of your cycle, meaning your energy levels are likely to be low, too. During this phase, aim for low-intensity exercises which are easier on your body, do not require endurance, and are not weight-bearing, like:

• gentle yoga
• stretching
• walking
• swimming
• light cardio

Fuel your activities with carbohydrates, such as brown rice and whole wheat pasta, adequate protein from lean chicken breast, tofu, or fish, and increase your iron intake to compensate for blood loss during your period.

During this time, your oestrogen levels are rising, so you may notice you feel energised, have an improved mood, and are keen to work out. Now is a good time to increase the intensity of your activities and opt for:

• strength training
• high-intensity interval training (HIIT)
• cardio (running, cycling, or power walking)

It’s important that you work out safely and perform warm-ups and cool-downs, particularly as there is an increased risk of ligament injury during the follicular phase.

Studies suggest that testosterone levels peak mid-cycle at ovulation, which can influence the growth, maintenance and repair of your muscle and bone cells. At this point in your cycle, you are likely to be at your peak, so you can likely lift heavier weights and perform at high intensities.

Take advantage of this during the ovulatory phase and choose exercises such as:

• HIIT
• strength training
• circuit training
• endurance activities (like long-distance running)

The rise in progesterone levels during the luteal phase means you are likely to feel tired, and your body temperature will rise slightly. You may notice that you tire quickly, so it’s best to avoid endurance activities, and instead, perform low-intensity activities, such as:

• low-impact strength activities
• pilates
• moderate cardio (long walks)

During the luteal phase, your metabolism will increase, leading to cravings for carbohydrates. Choose nutritious carbohydrates that release energy slowly to help you combat fatigue. Good sources include:

• legumes
• oats
• brown rice
• quinoa
• whole wheat pasta
• wholemeal bread

Tailoring your workouts with your menstrual cycle may help you optimise your performance and stop you pushing yourself too hard on days where your body is not up for high-intensity exercise.

Understanding how the different phases of your menstrual cycle affect you will enable you to adjust the intensity, type of exercise, and recovery accordingly. Some of the benefits of syncing your workouts with your cycle are:

Improved performance and recovery

Understanding when you are most likely to feel energised and strong will help you optimise your routine, leading to better results. For example, when your oestrogen levels are at their highest during the follicular and ovulatory phases, you might increase the intensity of your workouts, reflecting your energy levels.

Better mood and motivation

Syncing your workouts to your cycle means you can time your routines to match how you’re feeling. For example, during the luteal phase, your energy levels are likely to be low, and you may be less motivated to work out. Opting for lower intensity activities, like yoga or walking, can have a restorative benefit and motivate you to still get some type of movement into your day.

Reduced PMS symptoms

Aligning your diet and exercise with your cycle can help you manage symptoms such as bloating, mood swings, and cravings. Low-impact activities like walking, yoga, and gentle stretching can help with menstrual cramps during the menstrual phase, while bloating and fatigue during the luteal phase may respond well to low-intensity workouts. Prioritising extra rest and recovery periods during this time will also be beneficial, as the hormonal changes are likely to leave you feeling tired.

Improved sleep

Cycle syncing can also positively benefit your sleep by aligning your workouts with the natural hormone changes taking place during your menstrual cycle. This can help support your body’s natural rhythms and hormonal shifts.

There are lots of myths about working out during your period. Let’s debunk some of the common ones.

Myth #1: Working out will lighten your flow

There is no scientific evidence to suggest that exercise reduces your menstrual flow. Although it can help to manage your cramps, it does not significantly reduce the amount you bleed.

Myth #2: It’s not safe to exercise while on your period

Exercising while on your period is safe and can be beneficial for managing symptoms, such as menstrual cramps and for improving your mood. However, you should listen to your body and adjust your workout routine to suit how you are feeling.

Myth #3: Exercising will make you leak

Although exercise might make you feel like you’re menstruating more because of a faster flow, it does not increase the amount you bleed. It can cause blood to leave the womb faster, which can feel like a heavier flow, but you can combat this by keeping fresh period protection with you during exercise and using tampons, pads, menstrual cups, or period pants designed for heavier flows.

If you’re worried about leaking, wear dark clothing and, if you are exercising in a public place, bring a change of underwear and clothing to change into after your workout has finished.

Myth #4: You’re more likely to get injured

Although research suggests that there are certain points in the menstrual cycle when there is a greater chance of injury, during your period there is not one. Instead, the likelihood of picking up an injury is in the pre-menstrual and early-mid luteal phase.

Myth #5: You cannot perform on your period

Being on your period should not stop you from taking part in physical activity. Although some people may experience symptoms like mood swings, cramps, and fatigue that may affect how they feel or their energy levels, these feelings are not universal. Many people find that they are more active and can perform at higher intensities during certain phases of their cycle, including menstruation.

Here are some of our top tips for exercising on your period, so you can harness the natural hormone changes taking place and optimise your performance

1. Listen to your body – if any of your symptoms, like fatigue or cramps, are severe, take a rest day. If they are mild or you feel like you still want to get some movement in, gentle exercise like stretching and walking can help you feel better.
2. Adapt your routine – be flexible with your workouts by prioritising low-impact exercises if you feel sluggish. If you feel energised around ovulation, take advantage of this by exercising at a higher intensity.
3. Prioritise recovery – all exercise routines should prioritise recovery because it helps your body repair itself and prepares you for your next activities. Plan rest days and active recovery sessions, like stretching and foam rolling.
4. Manage period hygiene – having your period should not stop you exercising, but you might consider choosing secure period products, like tampons or period pants, and wearing darker workout clothing for extra confidence. Remember, spotting during movement is normal and manageable with the right period products for your flow.
5. Stay hydrated – drink water before, during, and after exercise to help keep you hydrated, and to manage symptoms like headaches and bloating.
6. Make your workouts fun – choose exercises that you enjoy to help you stay motivated and consistent, especially during phases when your energy and mood may be low.