How to Work Out According to Your Menstrual Cycle
It’s day 2 of your period, you’re feeling fatigued, low energy, and like you have nothing left to give. BUT today is leg day. So, in an effort to stay consistent and love your body well with exercise, you drive to the gym and attempt your weekly workout, only to find yourself frustrated and disappointed that you can’t perform like you did the week before. Or you skip the workout altogether only to feel guilty about it the next day.
But what you might ask yourself is, “Should I work out during my period?” The answer might surprise you. When it comes to moving your body, women are built different than men. Our body goes through a cycle of transformation throughout the month, so shouldn’t our workout routine reflect that? Here are the best workouts for each phase of your menstrual cycle.
MENSTRUAL PHASE (Days 1–5)
“Should I work out during my period?
Every fitness girly has asked herself this question at least once. Even though we may want to stay consistent or prove to ourselves that we can do it all, doing your regular workout routine during your period might hurt you more than it helps you.
During your menstrual phase your body is hard at work. The uterine lining is shedding, and hormones like estrogen, progesterone, and testosterone are at their lowest. That’s why sticking with gentle, low-intensity movement is best. Think of it as active rest.
Here are some low intensity workouts to consider:
- Walking
- Yoga
- Pilates
- Stretching
Here are some high-intensity workouts you can try:
- HIIT
- Weightlifting
- Running
- Spin (Cycling)
A TIP FOR EVERY WOMAN: You may feel more competitive or eager to push yourself—just be mindful of form to avoid injury.
LUTEAL PHASE (Days 15–28)
The luteal phase is famous for affecting your moodiness and irritability, but how does it affect your workout?
Because your hormones fluctuate during the luteal phase, low -ntensity workouts are recommended. Your progesterone levels have increased, causing an increase in overall body temperature— be careful not to get overheated. Luteal phase workout routines should help your body recover while still maintaining an active lifestyle.
Here are some more low-intensity and moderate workouts to consider:
- Yoga
- Pilates
- Walking
- Light strength training
- Hiking
A TIP FOR EVERY WOMAN: Pay attention to how you feel day by day. The first half of this phase might still allow for moderate intensity before tapering down.
Menstrual Cycle Syncing
Your menstrual cycle isn’t a weakness, it’s a rhythm. And syncing your workouts with that rhythm can help you get stronger, feel better, and stay more consistent in the long run.
Instead of fighting against your body’s natural ebbs and flows, try flowing with them. It all starts with learning how to make your workout, and your menstrual cycle become in sync.
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