Workout routine during your menstrual cycle: How to exercise smarter through every phase

Finding the motivation to work out during your period can be tough, but staying active may actually help relieve many of the physical and emotional discomforts associated with menstruation. In this guide, we’ll explore how your menstrual cycle affects exercise performance, and how you can tailor your fitness routine to your hormonal changes for better results and greater comfort.

Why exercise during your period?

Periods can impact your body and mind in powerful ways, from cramps and fatigue to mood swings and bloating. But research shows that exercise during menstruation can:

Reduce menstrual cramps;
Improve mood and energy levels;
Support hormonal balance;
Enhance sleep quality;
Boost metabolism and recovery.

The key? Listening to your body and adapting your workouts to match your cycle.

Menstrual cycle phases and exercise tips

Your cycle isn’t just about your period, it’s a dynamic hormonal journey. Here’s how to align your workouts with each phase for optimal results.

Follicular phase (days 1–7): menstruation

Hormonal snapshot: Estrogen and progesterone are at their lowest. Your body relies more on glycogen (stored glucose) for energy.

What you might feel: Surprisingly, many experience higher energy, better pain tolerance, and faster recovery during this phase.

Best exercises during your period:

Strength training (e.g. weightlifting);
High-intensity interval training (HIIT);
Bootcamp-style workouts.

Fun fact: Hormonally, this is when we’re most “man-like”, so if someone jokes about your period, feel free to flex your science muscles.

Follicular phase (days 8–14): pre-ovulation

Hormonal snapshot: Estrogen rises, and your body starts conserving glycogen, relying more on fat as fuel.

What you might feel: Training at high intensity may feel harder, but endurance improves.

Best exercises for this phase:

Long-distance running or jogging;
Steady-state cardio;
Cycling or swimming.

Important note: Injury risk increases near ovulation due to joint laxity, so warm up and cool down thoroughly.

Luteal phase (days 15–28): post-ovulation to PMS

Hormonal snapshot: Progesterone peaks, affecting heat regulation and hydration.

What you might feel: Fatigue, bloating, mood swings, and PMS symptoms may kick in. You may feel overheated or sluggish.

Best exercises for PMS and luteal phase:

Gentle yoga or Pilates;
Walking or light jogging;
Stretching and mobility work.

Hydration tip: You’re more prone to low sodium levels, so drink water and consider electrolyte support.

Period-friendly workout tips

Here’s how to make your workouts more cycle-conscious:

Track your cycle to understand your energy patterns;
Stay hydrated, especially during the luteal phase;
Choose low-impact workouts during PMS;
Use strength and HIIT training during menstruation;
Prioritize warm-ups and cool-downs near ovulation;
Don’t skip rest days: recovery is part of progress.

Your menstrual cycle isn’t a barrier - it’s a blueprint. By understanding your hormones and adapting your workouts accordingly, you’ll feel stronger, more balanced, and more in control of your fitness journey. Whether you’re lifting weights, flowing through yoga, or simply walking in the park, your body deserves movement that honors its rhythm.

Photo: courtesy of Pinterest