For many who menstruate, the arrival of their period often brings an unwelcome pause to fitness routines. The familiar symptoms—cramps, fatigue, bloating—can make even getting out of bed feel like a challenge, let alone hitting the gym. However, mounting evidence suggests that maintaining physical activity during menstruation might actually be one of the most effective ways to manage these very symptoms.
The menstrual taboo in fitness circles
Breaking the silence
The tendency to avoid exercise during menstruation often begins in adolescence and continues well into adulthood. This pattern reflects broader societal discomfort with discussing menstruation openly, particularly in fitness environments. As a result, many individuals lack information about how to adapt their workouts to their natural hormonal fluctuations rather than abandoning exercise altogether.
This knowledge gap leaves many believing that periods and performance are inherently incompatible, creating an unnecessary barrier to consistent physical activity. The reality is far more nuanced, with potential benefits to exercising throughout all phases of the menstrual cycle when approached mindfully.
Understanding your cycle’s impact on energy
Hormonal fluctuations and physical capacity
The menstrual cycle typically spans about 28 days, divided into several distinct phases—each characterized by different hormonal patterns that can affect energy levels, strength, and endurance. During the follicular phase (days 6-11) and around ovulation (days 12-14), estrogen rises, often bringing increased energy and potential performance gains.
In contrast, the luteal phase leading up to menstruation and the menstrual phase itself may bring decreased energy for some. However, these experiences vary widely among individuals, with some reporting no significant changes in physical capacity throughout their cycle.
Tracking these patterns can help create a personalized approach to fitness that works with—rather than against—these natural rhythms. Mobile applications and journals dedicated to cycle tracking can be invaluable tools in identifying personal patterns and planning workouts accordingly.
The surprising benefits of period workouts
Physical relief
Contrary to intuition, moderate physical activity during menstruation can actually help alleviate common symptoms. Exercise stimulates blood circulation, potentially reducing the intensity of cramps by decreasing the buildup of prostaglandins—compounds responsible for uterine contractions. This improved circulation can also help reduce bloating, a common complaint during menstruation.
For those experiencing breast tenderness, low-impact activities that minimize bouncing can provide a way to stay active while respecting physical discomfort. Properly supportive sports bras become especially important during this phase.
Emotional wellbeing
Perhaps even more significant are the psychological benefits. Exercise triggers the release of endorphins—the body’s natural mood elevators—which can counteract the mood swings often experienced during the premenstrual and menstrual phases.
Regular physical activity has been linked to reduced anxiety and depression symptoms, both of which can intensify during hormonal fluctuations. Maintaining a consistent exercise routine, even if modified, provides a sense of normalcy and accomplishment that can be particularly valuable during times of discomfort.
Tailoring workouts to your menstrual phase
Period-friendly activities
Not all exercises are equally beneficial during menstruation. High-intensity workouts that feel invigorating during high-energy phases might feel overwhelming during your period. Instead, consider these alternatives:
Yoga offers gentle stretching that can alleviate cramping while focusing on breathing techniques that reduce stress. Specific poses like child’s pose, supine twist, and cat-cow can target areas of tension and discomfort.
Pilates emphasizes core strength and flexibility through controlled movements that don’t exacerbate period symptoms. The focus on breathing and mindfulness provides additional stress-reduction benefits.
Swimming provides full-body exercise without the impact of land-based activities. The water pressure can also help reduce bloating, while the buoyancy minimizes discomfort.
Walking or light jogging outdoors combines moderate aerobic activity with exposure to nature, which has its own mood-enhancing effects. These activities can be easily adjusted based on energy levels.
Light weight training with modified intensity can maintain strength while respecting energy fluctuations. Reducing weight and increasing rest periods between sets makes this accessible even during discomfort.
Gentle dancing offers expressive movement that releases tension while boosting mood through music and rhythm. This can be particularly effective for addressing the emotional aspects of menstruation.
Practical considerations for exercising during menstruation
Managing comfort
Period products have evolved significantly, offering solutions for various activities. High-absorbency tampons, menstrual cups, period underwear, and absorbent activewear provide options for leak prevention during movement.
Hydration becomes even more crucial during menstruation to counteract water retention and support overall wellbeing. Carrying a water bottle during workouts is essential.
Loose, breathable clothing can reduce discomfort from bloating or skin sensitivity that sometimes accompanies hormonal changes. Dark-colored bottoms can also alleviate concerns about potential leaks.
Adjusting expectations
Perhaps most importantly, adjusting performance expectations during menstruation allows for continued activity without frustration. This might mean reducing workout intensity by 20-30% or shortening duration while maintaining frequency.
Tracking performance across several cycles can reveal patterns that help set realistic goals for each phase. Some individuals may discover they perform better in certain activities during specific phases, allowing for strategic training plans.
When to rest instead
Honoring severe symptoms
While exercise benefits many during menstruation, those experiencing severe symptoms should prioritize rest. Debilitating cramps, extreme fatigue, or heavy bleeding may indicate conditions requiring medical attention, such as endometriosis, adenomyosis, or fibroids.
These conditions affect a significant number of individuals but often go undiagnosed for years due to normalization of period pain. Persistent severe symptoms warrant medical consultation rather than attempts to push through exercise.
Rest itself is an essential component of any fitness regimen, and strategic recovery during menstruation can support long-term athletic development. Gentle stretching, adequate sleep, and proper nutrition during this time contribute to overall wellbeing.
Embracing your body’s wisdom
The menstrual cycle represents a sophisticated biological process that affects numerous systems throughout the body. Rather than viewing it as an inconvenience to be overcome or ignored in pursuit of fitness goals, integrating this natural rhythm into training plans acknowledges the body’s complexity.
This integration requires listening to internal cues—something many fitness environments discourage in favor of pushing through discomfort. Developing this body awareness represents a more sustainable approach to lifelong fitness that honors changing needs across days, months, and years.
By reframing menstruation as information rather than impediment, those who menstruate can develop more nuanced relationships with their bodies. This perspective transforms the period from unwelcome interruption to valuable feedback mechanism, guiding decisions about rest, recovery, and appropriate challenge.
The goal isn’t maintaining identical workouts throughout the month but rather maintaining consistent movement adapted to changing physical and emotional states. This flexibility—rather than rigid adherence to unchanging routines—ultimately supports both performance and wellbeing across the entire menstrual cycle.
In embracing this approach, we move beyond the binary thinking that suggests we must either ignore our periods entirely or become inactive during menstruation. Instead, we can develop a third path that acknowledges our bodies’ rhythms while supporting our ongoing commitment to physical activity—creating a more sustainable and enjoyable relationship with fitness throughout all phases of life.
