How To Exercise During Each Stage Of Your Menstrual Cycle

No matter what kind of symptoms you experience, tailoring different types of exercise to each stage of your menstrual cycle can have its benefits. Also known as ‘cycle syncing workouts’, the theory considers how your hormones may be behaving at each stage and pairs it with the physical activities that will complement and support your body best during that time.

You might even be doing it already without knowing. One week you might smash a couple of HIIT classes and go for a run. Then the next week, you might be feeling fatigued and decide to opt for some home yoga instead.

The overall goal? Listen to your body and adjust your movement accordingly. It could be that your hormones are behind it all, so the next month, consider tracking each stage of your cycle and tweaking your workouts to suit.

You never know, it could be a game-changer.

How to exercise according to your menstrual cycle

Phase 1: Period

It’s a common misconception that your period signals the end of your menstrual cycle when actually, its appearance signifies day one. The length of this phase varies for women (typically 3-7 days) and is when the uterus is shedding its lining.

What this means for your hormones is that your progesterone and estrogen levels are at their lowest, making you feel more tired or more easily drained than usual. As your period continues, they rise (more on that below), which is why you may feel the tiredness effects more so at the beginning of your period.

Best exercises during your period

Yoga, walking or light cardio/strength

Take exercising easy while you’re on your period. Use the time to stretch, go for walks or participate in lighter workouts. Now isn’t the time to push the limit.

If you don’t feel like moving at all, that’s A-OK too. But there is some evidence to suggest that ongoing exercise could help decrease dysmenorrhea, also known as period pain. So some easy movement is always worth a try!

Phase 2: Follicular phase

Your period overlaps with the follicular phase, which is where your uterus lining grows and estrogen continues to rise. It’s named so because your body creates a follicle-stimulating hormone (FSH), which signals the ovaries to develop eggs.

The rise of hormones is likely to give you a feeling of alertness and increased energy. The length of the follicular phase can vary greatly, and stops once the body is ready to ovulate.

Best exercises for the follicular phase

Cardio, HIIT, weightlifting, boxing

Now is the time to challenge yourself or try something new. Take advantage of your energy and begin introducing more heart-revving exercises and intense cardio. Schedule those HIIT classes and go for those runs, your body is primed to support you during this time.

Phase 3: Ovulatory phase

Your estrogen levels will reach their peak during the ovulatory phase, where you’ll also have increased levels of the luteinising hormone (LH) and FSH. The ovulatory phase typically lasts for 3-5 days and you’re likely to continue experiencing high levels of energy.

Best exercises for the ovulatory phase

HIIT, circuit training, skipping, boxing

Keep up the cardio and high-intensity workouts. If you get bored easily, switch out the style and introduce some skipping or circuit training. Whatever you prefer, just continue to take advantage of your higher energy levels during this time.

Phase 4: Luteal phase

After ovulation, you’ll enter the luteal phase. This phase can typically last between 11-14 days (although every cycle is unique) and features a peak in progesterone which can make some people feel drowsy.

You’re likely to still have energy at the beginning of your luteal phase, but it will decrease slowly as you get closer to menstruation. You’ll also begin to experience the PMS symptoms you know and love.

Best exercises for the luteal phase

Pilates, yoga, lower intensity strength training

Running and exercise can feel more difficult during this stage of your cycle, so it’s a good idea to lower your intensity. Use the luteal phase to embrace slower-paced strength workouts and ditch the heart-pumping cardio (yippee!).

Do you track your cycle? Have you ever tried exercising according to your menstrual cycle?