Hi everyone! I’m Layla, and today I want to talk about something close to many of us: exercising during our periods. Let’s be honest, it can be a challenging time to feel motivated. But understanding how your cycle works can actually help you feel stronger, fitter, and more in tune with your body’s natural rhythms.
Understanding Your Menstrual Cycle and Fitness
Our menstrual cycles aren’t just about “that time of the month” – they affect our entire month, impacting our energy, mood, and performance. Knowing how each phase of the cycle influences our body can help us tailor our workouts to suit what we need at each stage.
Menstrual Phase (Days 1-5)
During this phase, you’re likely to feel low in energy as your body sheds the uterine lining. Cramps and fatigue are common, but gentle movement can actually help alleviate these symptoms. Light exercises such as yoga, stretching, or a slow walk can help ease muscle tension and boost circulation, which in turn may reduce cramping.
For those of you who feel up to more, consider low-impact cardio or moderate resistance training – just listen to your body and take breaks when you need them. Remember, any exercise should feel like a relief, not a burden.
Follicular Phase (Days 6-14)
Once your period ends, energy levels begin to rise thanks to a boost in oestrogen. This is the perfect time to ramp up your workouts! During this phase, your body is primed for high-energy activities, making it a great time to try more intense workouts. Consider adding strength training, HIIT (high-intensity interval training), or a more intense cardio session to build endurance and strength.
It’s an ideal phase to set some new fitness goals and maybe even push a bit beyond your comfort zone. Your body is primed for improvement, and you’ll likely feel that extra bit of power and confidence.
Ovulatory Phase (Days 15-17)
Around ovulation, oestrogen peaks, giving you a natural boost. It’s a great time for high-energy, performance-focused workouts. If you’re a fan of competition or want to test your limits, now is the time to challenge yourself. Consider trying a new activity, whether it’s a fast-paced cardio class, a circuit workout, or an intense run. Just be mindful of joints during this phase, as the hormone relaxin is also high and can make you more prone to injury.
Luteal Phase (Days 18-28)
After ovulation, progesterone rises, which may make you feel slightly slower or more tired as your body prepares for menstruation. During this phase, it’s often beneficial to focus on less intense exercises. Light strength training, Pilates, and gentle yoga can keep you active without exhausting your energy reserves. If you’re feeling up to it, try moderate cardio to maintain your fitness level without overstraining.
As you approach your period, don’t be surprised if cravings, mood swings, and energy dips show up – it’s natural. Practising mindful, gentle workouts can help reduce these symptoms.
Tips for Working Out on Your Period
- Listen to Your Body: The most important rule is to honour how you feel. If your body is calling for rest, it’s okay to take it easy.
- Stay Hydrated: Our bodies can lose more fluids during our periods, so make sure to drink plenty of water to stay energised.
- Choose the Right Exercises: Whether it’s high-energy cardio or gentle yoga, choose workouts that complement your body’s needs during each phase.
- Be Kind to Yourself: It’s normal for your energy levels to fluctuate. Remember that working out should be about self-care, not pushing yourself to extremes.
Empower Your Workouts, Embrace Your Cycle
Our cycles can actually empower us, giving us a rhythm to work with, not against. By recognising your body’s natural flow, you’ll find a balance between fitness and self-care that enhances both your strength and your well-being.
So, whether you’re on day 1 or day 28, remember that each phase brings its own strengths. Embrace them, move in ways that feel good, and celebrate what your body can do every step of the way.
