Finding the motivation to exercise during your period can be challenging, but staying active can actually help ease many of the discomforts that come with menstruation.
In this blog post, we explore the benefits of exercising during your period and share practical tips to help you maintain a balanced fitness routine. Periods can affect you both mentally and physically and the way your menstrual cycle influences your workouts may surprise you.
We dug into articles and research to put together the what’s and why’s of your physical journey throughout the cycle, along with tips to help you get the most out of your training at different times.
But let’s get one thing straight.
No two bodies are the same and no two cycles are either. One of the things that stood out to us most while reviewing the research was how new and limited much of it still is (imagine how much research there would be if men had periods, right?).
The most important thing you can do is get to know your own body and how you feel throughout the month. That’s why we created this handy guide to help you understand your cycle a little better.
So what does current research tell us? Here’s the breakdown:
Different stages of the menstrual cycle and exercise
Follicular phase (days 1–7): Menstruation
What’s going on: Estrogen and progesterone levels are at their lowest, and your body relies more on glycogen (a form of stored glucose) for energy.
What this means: You may experience higher energy levels, better pain tolerance (yes, really!) and faster recovery. Period time can actually be power time.
Exercise tips: This can be a great moment to push yourself with more demanding workouts like weight training or high‑intensity sessions (bootcamp, anyone?).
Fun fact: Hormonally, this is when we are the most “man‑like” during our cycle. Feel free to mention that next time someone makes a joke about you being on your period.
Follicular phase (days 8–14): Between menstruation and ovulation
What’s going on: Estrogen levels begin to rise, and your body starts conserving glycogen.
What this means: More fat is used as fuel. While that might sound great, fat metabolism is slower than glycogen metabolism, so high‑intensity training can feel tougher.
Exercise tips: Endurance training is your friend here. Think steady‑state cardio: long‑distance running, jogging, or cycling.
Useful (but not‑so‑fun) fact: As you approach ovulation, your risk of injury increases — so warm‑ups and cool‑downs matter more than ever.
Luteal phase (days 15–28)
What’s going on: Progesterone levels rise, affecting your metabolism and how your body handles heat.
What this means: You may feel overheated more easily and fatigue faster. PMS symptoms often show up here too.
Exercise tips: Gentler movement can feel best: yoga, walking, light jogging. Focus on staying comfortable and steady.
Important fact: During this phase, you’re more prone to low sodium levels in the blood, so staying hydrated is extra important.
What experts say
Finnish sports doctor Pippa Laukka has spoken extensively about periods and athletic performance:
“Yes, menstruation can affect performance in sports. For some it affects negatively and for some positively. Medals have been won and records have been broken in all phases of the menstrual cycle.”
Dr. Laukka emphasizes that the menstrual cycle isn’t something to stress about if you’re exercising normally. But if your training is goal‑oriented like preparing for a marathon - it’s worth considering your cycle when planning workouts.
She also highlights the importance of listening to your body:
“Usually exercise helps with menstrual cramps and symptoms. I would suggest exercising rather than doing nothing. If you are feeling unwell, you have pain, weakness in muscles and you don’t recover normally, I would consider doing a bit lighter workout instead of high‑intensity training.”
Exercising during your period offers numerous physical and emotional benefits, helping you feel more comfortable and resilient throughout your cycle. By listening to your body, staying hydrated, and choosing the right type of movement for each phase, you can maintain a balanced fitness routine and approach your workouts with confidence, no matter what time of the month it is.
