Exercise and your Menstrual Cycle

Have you ever wondered if you should be exercising during your menstrual cycle? Or if there are any exercises you should avoid? Even if I have bad cramps? I’m here to tell you that it is completely fine to exercise during your menstrual cycle and it can even help with alleviating the symptoms that can come with your period.

It’s important to note that there are 4 distinct phases in the menstrual cycle.

All of which impact our energy levels differently due to the changing levels of hormones with each

phase. With this information, we can tailor our exercises and intensity accordingly to get the most out of training!

The 4 Phases

1. Menstrual phase: Day 1-7

2. Follicular phase: Day 7-14

3. Ovulatory phase: Day 14-21

4. Luteal phase: Day 21-28

*There is an overlap between each phase, this is a rough guide on the duration of each phase.

Menstrual Phase

The menstrual phase is commonly known as the shedding of the lining of the uterus.
This phase is where oestrogen and progesterone are at their lowest, therefore energy levels can also be low. It is common to feel lethargic during this time of the cycle and sometimes exercise is the last thing you want to do. However, the body will benefit with low intensity and low impact exercise such as pilates, yoga and walking. Low impact and low intensity exercise can help with reducing cramps, lower back pain and improve mood.

Follicular Phase

The follicular phase is overlapped with the menstrual phase as it starts the day you start bleeding. It continues up until ovulation. During this time you may notice energy levels start to increase again due to high levels of oestrogen. This is where you can ramp up your training intensity. For example, heavier weights, HIIT training and high intensity runs.

Ovulatory Phase

Ovulation is the window in the menstrual cycle where a matured egg is released and travels through the fallopian tube towards the uterus. As hormone levels are still high during this phase, you’ll find that you still have energy to do high intensity exercises. So this is still a good time to hit the heavier weights if you’ve been planning to. Remember to always warm up adequately and utilise progressive increments as you increase weight. Some experience bloating and cramps during this time so modify your exercises accordingly to what you can tolerate.

Luteal Phase

The luteal phase is the final phase of the cycle. This is where you will find energy levels start to drop due to the drop in hormone levels. Recovery may take a little longer as well. Premenstrual Syndrome (PMS) may affect mood so try to incorporate exercises you enjoy. If that means doing a moderate to high intensity exercise, just ensure you warm up and modify intensity along the way to accommodate for your body as it may fatigue quicker.

The bottom line…

Everyone’s menstrual cycle is different from one another. One may have an array of side effects from their period while the other may have very little. The phases are not there to limit what you can do, however it is important to listen to your body regarding what it can tolerate at the time to avoid injury so modify your training sessions as required.