26 June 2025

Should You Exercise During Your Period?! - the science based answer

 

 

The long-standing question of whether women should exercise during their menstrual period has been a topic of much discussion and debate. The definitive answer, backed by a growing body of scientific research, is a resounding yes. Not only is it safe for most women to exercise during their period, but it can also offer a multitude of benefits, from alleviating common menstrual symptoms to potentially enhancing training outcomes.

This article will search into the science behind exercising during your period, exploring how to tailor your workouts for optimal results, the reasons behind these recommendations, and any potential side effects to be aware of.

 

The Hormonal Orchestra: What's Happening in Your Body?

The menstrual cycle is orchestrated by a complex interplay of hormones, primarily estrogen and progesterone. Understanding their fluctuations is key to understanding how you might feel and perform during different phases of your cycle.

  • Menstrual Phase (Days 1-7, approximately): This phase begins on the first day of your period. Both estrogen and progesterone are at their lowest levels. This can lead to feelings of fatigue and lower energy. However, this hormonal landscape isn't all negative for training. With low hormone levels, your body may be better able to access stored carbohydrates for energy. This means your body can easily tap into its carbohydrate (glycogen) stores for quick energy. Think of it like having cash readily available in your wallet. Because it's so easy to access, your body will likely use that first for fuel, especially during exercise. The low levels of estrogen and progesterone during your period make your body less efficient at burning fat for fuel compared to other phases.

  • Follicular Phase (Post-Period to Ovulation): After your period ends, estrogen levels begin to rise, peaking just before ovulation. This rise in estrogen is associated with increased energy levels, improved mood, and potentially enhanced strength and endurance. Some research suggests this is an ideal time for high-intensity training and strength gains.

  • Ovulation: Around the middle of your cycle, a surge in luteinizing hormone (LH) and a peak in estrogen trigger the release of an egg. Testosterone also sees a slight increase, which can contribute to muscle growth and repair.

  • Luteal Phase (Post-Ovulation to Period): After ovulation, progesterone levels rise, while estrogen also remains relatively high before both hormones drop off before your next period. The increase in progesterone can have a thermogenic effect, raising your core body temperature and potentially making you feel hotter and more breathless during exercise. This is also the phase where many experience premenstrual syndrome (PMS) symptoms like bloating, mood swings, and fatigue. Scientific research suggests that your body is most primed to use fat for energy during the luteal phase. During this phase, higher progesterone levels seem to encourage your body to rely more on fat as a fuel source.

The Benefits of Working Out on Your Period

Engaging in physical activity during your period can provide significant relief from common menstrual discomforts:

  • Pain Relief: Exercise releases endorphins, which are the body's natural painkillers. This can help to alleviate menstrual cramps (dysmenorrhea).

  • Mood Boost: Endorphins also have mood-boosting effects, which can help to counteract the irritability, anxiety, and sadness that some experience during their period.

  • Reduced Fatigue: While it may seem counterintuitive, light to moderate exercise can actually increase energy levels and combat feelings of fatigue.

  • Decreased PMS Symptoms: Regular aerobic exercise has been shown to lessen PMS symptoms like bloating and mood swings in the days leading up to and during your period.

 

How to Train During Your Period: Intensity and Exercise Types

light to moderate strength training. It emphasizes that this is not the time to push for new personal bests or maximum lifts. The overall theme is to focus on lower-intensity workouts, rest, and recovery.

Type of Exercises:

The science doesn't specify particular exercises (like squats or deadlifts) to do or avoid. Instead, it provides a guideline on how to approach your existing routine:

  • Reduce Intensity: Continue with your usual strength training exercises but lower the intensity. This could mean using lighter weights, reducing the number of sets or repetitions, or increasing your rest time between sets.

  • Focus on Form: Use this time to concentrate on perfect form and technique rather than lifting as heavy as possible.

  • Listen to Your Body: The primary advice is to pay attention to your energy levels. If you feel fatigued, it's better to scale back or opt for a lighter session.

In summary, you can continue with your weightlifting routine, but you should modify it to be less demanding on your body, focusing on maintenance and technique over peak performanc

Adjusting Intensity:

The concept of cycle syncing, or tailoring your workouts to the phases of your menstrual cycle, is gaining popularity. Here’s a general guide:

  • Menstrual Phase: Focus on lower-intensity workouts, rest, and recovery.

  • Follicular Phase: As energy levels rise, you can gradually increase the intensity of your workouts. This is a great time for high-intensity interval training (HIIT) and heavy strength training.

  • Ovulation Phase: You'll likely feel at your peak in terms of energy and strength. This is an ideal time to push for new personal records.

  • Luteal Phase: As your period approaches, you may feel your energy levels dip. This is a good time to scale back the intensity and focus on moderate cardio and strength training.

 

Potential Side Effects and What to Watch For

While exercising during your period is generally safe, there are a few potential side effects to be aware of:

  • Increased Fatigue: Due to low hormone levels, you might feel more tired than usual. It's important to honor this and not push yourself too hard.

  • Increased Perceived Effort: During the luteal phase, the rise in progesterone can make exercise feel harder than it actually is.

  • Amenorrhea (Missed Periods): Excessive or very intense exercise, especially when combined with low calorie intake, can lead to hormonal imbalances that cause you to miss your period. This is a sign of overtraining and should be addressed with a healthcare professional.

  • Increased Risk of Injury: Some research suggests that hormonal fluctuations, particularly around ovulation, may affect ligament laxity, potentially increasing the risk of injuries like ACL tears. While more research is needed, it's a good reminder to focus on proper form and not push through pain.

  • Heavier Flow During Exercise: Some people may notice a temporarily heavier flow during exercise due to increased uterine contractions. This is generally not a cause for concern.

 

The Bottom Line

Exercising during your period is not only safe but also highly beneficial. It can be a powerful tool for managing menstrual symptoms and improving your overall well-being. By listening to your body, adjusting your workouts as needed, and being aware of the potential side effects, you can continue to train effectively and comfortably throughout your entire menstrual cycle. If you have severe period pain, heavy bleeding, or if your periods become irregular after starting a new exercise routine, it's always best to consult with a healthcare provider.