How to exercise at each stage of your period cycle

If you want to get the most from your body and optimise your workouts, it is increasingly recognised that women should work out in line with their period cycles to not just maximise results, but to minimise damage you could be doing to your body. Each stage of your cycle influences your energy levels, flexibility, strength, and more – so understanding what is best for you at each stage can help you to unlock your full potential.

MENSTRUAL PHASE

• What is happening?
  • Energy is at its lowest point
  • Oestrogen & progesterone are at their lowest
  • Your period will leave you feeling more tired than usual
• What should I do?
  • It Is time is rest
    • If you do higher intensity workouts during this time, your body will instead turn to fat storing
    • It is important to listen to your body and take some time to restore your energy levels.
  • Gentle exercises such as yoga can help with cramps, low mood and feeling drained.
• Examples
  • Yoga, gentle walking, stretching

FOLLICULAR PHASE

• What is happening?
  • Energy is higher
  • FSH is on the rise, and this stimulates oestrogen to begin to increase as well.
• What should I do?
  • High energy movements & more intense, cardio-based workouts
  • This will help you to boost your metabolism, grow muscles & maintain a healthy weight
• Examples
  • Running, cycling, swimming

OVULATION PHASE

• What is happening?
  • Energy tends to peak around ovulation
  • Oestrogen & testosterone are at their peak
• What should I do?
  • Time to do the most energetic & high-intensity exercises
  • This is where you will reap the greatest benefits from endurance training, that can improve your overall health and wellbeing.
• Examples
  • HIIT, boxing, mountain biking

LUTEAL PHASE

• What is happening?
  • Energy levels are beginning to fall
  • Oestrogen is falling
• What should I do?
  • Strength training & muscle building
  • Your energy will start to dip during this phase, so is best to start off with more muscle-building workouts, and then transition into more flexibility focused workouts such as Pilates
  • You may start experiencing some PMS symptoms, so doing lighter exercises at the end of this phase is a good idea to help relieve these symptoms.
• Examples
  • Pilates, weight-lifting, toning exercises

Tailoring your exercise routine to your period cycle is just one of the ways that you can start to take back control of your health and start on your health journey. For more tips, tricks and advice, head over to the rest of our blog!