How to Workout Even When You’re on Your Period (Or Not!)

Hey darling 

Let’s be honest—working out during your period isn’t always easy.

Some days, you feel totally fine. You might even hit a full workout and feel powerful afterward. Other days, your body feels heavy, your energy is gone, and cramps make even stretching feel like a challenge.

I’ve been there too.

There are days during my cycle when I feel great and complete my regular routine—no problem. But there are also days when I don’t force anything. A few gentle stretches are enough, and I let that be enough. That’s what works for me. And here’s the truth: what works for you might be different—and that’s okay.

Let’s explore how to exercise (or not) during your period, backed by science and self-awareness.

🩸 Should You Exercise During Your Period?

The short answer: It depends on you.

Your menstrual cycle has four phases:

1. Menstrual phase (Days 1–5) – You’re bleeding, hormone levels are low.

2. Follicular phase (Days 1–14) – Estrogen rises, energy starts to improve.

3. Ovulation (Around Day 14) – Estrogen peaks, energy and strength can feel at their best.

4. Luteal phase (Days 15–28) – Progesterone rises, PMS may show up, fatigue is common.

🔬 Science says: Some studies suggest exercise can actually help relieve menstrual symptoms like cramps and mood swings by increasing endorphins—the body’s natural painkillers (Harvard Health Publishing, 2020).

But that doesn’t mean you must exercise. Your body knows best.

💡 Why You Might Struggle to Exercise on Your Period

Low estrogen levels during menstruation can make you feel tired or weaker.

Cramps, bloating, headaches, or digestive issues can interfere with movement.

Mental fatigue or low mood might reduce your motivation to even get up.

🧠 Hormones affect not just your body—but your mind too.

That’s why some women power through a workout and feel better, while others (like me, sometimes) feel like rest is the better option.

And both are valid.

✅ Best Types of Exercise During Your Period

Here’s what many experts and physiotherapists recommend depending on how you feel:

🔹 When You Feel Low Energy or Have Cramps:

Light stretching

Yoga (especially child’s pose, cat-cow, and supine twists)

Gentle walking

Deep breathing exercises

🔹 When You Feel Strong and Pain-Free:

Strength training (moderate intensity)

Bodyweight circuits

Low-impact cardio (like dance, biking, or swimming)

🔁 One study in the British Journal of Sports Medicine (2020) suggests that women may perform better in strength-based exercises during the follicular phase (after your period) when estrogen is rising.

❤️ My Period Workout Rule: Listen to Your Body

When I’m on my period and feel weak, I don’t force a full workout. I stretch, breathe, and move gently. And that’s enough.

Other times, when I have no pain and feel strong, I continue my usual training routine.

I’ve learned to be flexible—and that’s the advice I give you too.

💬 Final Tips to Workout Smart During Your Period

Drink water (periods can increase dehydration risk)

Eat nourishing meals (especially iron-rich foods like spinach, beans, and eggs)

Warm up slowly, and don’t skip your cool-down

Sleep well—recovery is everything!

🎯 The Real Solution: Be Kind to Yourself

Your period isn’t a weakness. It’s part of your powerful, cyclical body.

Some days you’ll train hard. Other days you’ll stretch. Some days, you’ll rest.

And each one is a win.

The real success? Knowing when to push—and when to pause.

💪 P.S. If you’re looking for a beginner-friendly home workout plan you can adapt around your cycle, check out my free guide: “Home Workout Plan for Beginners”. 💌