Your period shouldn’t put your fitness routine on pause – but maybe it’s a time to switch things up. From energising cardio to slower, strength-focused sessions, tuning into the natural shifts of your menstrual cycle could help you work with your body, rather than against it.
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Throughout your life, your menstrual cycle is changing but knowing how to tailor your exercise routine to where you are in the month is the best way to get the most from your workout.
‘Hormonal fluctuations throughout the month significantly impact the way we feel and move, as well as our energy levels and sense of comfort,’ says author and fitness instructor, Eloise Skinner
‘Working with our cycle, rather than imposing set routines that might not be aligned with how we feel, can help us to feel more connected to ourselves, and make the most of energy peaks as well as respecting dips in energy or times we might want to take more time for rest and recovery.’
Naturally, there are times when we feel more energetic and times when we need a little more TLC. Understanding these better will help you come up with a monthly workout action plan.
Keep things calm during low energy
The menstrual phase (days 1-5) is when we might feel our lowest energy levels due to low hormone levels.
Choose: low intensity workouts like walking or swimming which can help ease cramps and fatigue. Give attention to active recovery days where stretching, foam rolling and gentle massage are recommended.
Gentle walking can boost blood flow and mood, restorative yoga can ease lower back pain and light Pilates will bring some stabilisation for your sensitive core.
Energy levels on the rise so it’s time to get moving
The follicular phase (days 6-14) is where you can benefit from lifting energy levels and increased strength as your oestrogen rises.
Choose: Now is the time to step up the intensity of your work out, choosing workouts like HIIT, spin, dynamic Pilates, and sprinting.
Take advantage of heavy strength training now that your muscle-building potential is at its peak, and any high intensity cardio this week will match your surging energy levels.
Get outdoors to capitalise on your body’s improved neuromuscular coordination.
Keep pushing that strength
Ovulation (which happens around day 14) is where you can feel a boost of strength and energy due to a small rise in testosterone levels.
Choose: Play it by ear – towards the beginning, it might feel good to work on strength and stability, but as hormones shift you might need to reduce your lifting weight.
Dance and group fitness is best for now. Fun, high energy classes let you embrace your peak stamina levels, boost in energy and heightened social skills.
Slow your pace
The luteal phase (days 15-28), is where progesterone rises and premenstrual symptoms can kick in.
Choose: Towards the end, we might be opting for slower or more gentle workouts. Mentally, the ability to shift and change your workouts depending on how you feel can be hugely beneficial – it can make you feel more supported and develop a stronger connection between mind and body.
Light, low-impact strength training and walking is key now. Walking will help provide a steady state of cardiovascular movement without spiking cortisol, getting you set to calmly return to the menstrual phase where things need to be kept slow and steady.
