A Guide to Exercising Throughout Your Menstrual Cycle

If you’re keen on understanding how to beat lethargy or sustain those sudden bursts of energy during your menstrual cycle, you’ve come to the right place. Exercise is a critical contributor to overall wellness. When it comes to women, our menstrual cycles play a significant role in how our bodies function and react to physical activity.

Some days of the month, you’ll notice an aching back, foggy thinking, and general lethargy, while on other days, your mind is sharp, and you’re charged by a burst of energy that lasts for days.

It’s natural to feel confused and exasperated about the unpredictability of it all. But it’s important to know that it’s because your body is going through its menstrual cycle. This results in a rise and dip of hormones, contributing to those active and lazy days. While these hormonal fluctuations are a roadmap to empowering women, they remain vastly misunderstood.

Employ the power of Cycle Syncing

During your menstrual cycle, hormonal changes can cause changes in mood, appetite, creativity, energy and social engagement.

“Cycle syncing” is a way to adapt to these changes to achieve better balance and feel your best. It is achieved by arranging your lifestyle and routine around the phases of your menstrual cycle.

One of the most basic ways to not get overwhelmed by the change of hormones in your 28-day cycle is to plan your diet during the four stages of your menstrual cycle and chart out the types of exercise to do during your period and after.

Days 0-6: Menstruation: Go easy with moderate-intensity exercises

Health experts note that worldwide, women experience over 100 symptoms during menstruation, ranging from abdominal pain, headache, and nausea to back pain. This is all due to the shedding of the endometrium that causes bleeding.

At this time, the hormone oestrogen is at its lowest point, causing your energy levels to dip. This is a good time to slow down. The types of exercise to do during your menstrual cycle, recommended by many fitness experts, include moderate-intensity workouts like yoga or walking, which can offset symptoms to a certain degree.

Days 1-13: Follicular Phase

Occurring simultaneously during menstruation and going on till the 13th day, this period is characterised by gradually increasing levels of oestrogen, essential to build muscle mass. Some health experts recommend workouts such as strength training and/or cardio. During this phase, rising oestrogen can boost mood and motivation. Although few studies hint that strength training may feel easier, but recent reviews indicate menstrual phases have little impact on overall performance or strength gains. Instead of scheduling workouts around hormones, prioritise consistent training and proper recovery.

Research shows that oestrogen is believed to have a protective function against muscle damage, while also reducing the inflammatory response and muscle soreness.

Day 14: Ovulation

This is the most fertile time of the month and a ripe time to push yourself. “Our bodies don’t have a huge amount of testosterone, but it rises during ovulation, and this makes it an ideal time to really push [your body] because of the energy levels,” says Evgenia Koroleva, a fitness expert and founder of The Female Curve app. But be careful of injuries and focus on warm-ups before plunging into intense workouts. Energy often peaks during this phase, and many women feel more motivated to train. However, studies show muscle protein synthesis and performance don’t change significantly across menstrual phases, so exercise only when your body feels ready.

H2: Days 15-28

In the luteal phase, progesterone rises alongside oestrogen. The calming hormone progesterone enhances sleep and impacts how the brain picks up new skills. It’s okay to take it easy if your energy is low, but there’s no solid evidence that exercise performance declines during this phase — so keep up your regular activity if you feel able.

Stay on top of your menstrual cycle

Cycle syncing — tailoring workouts to menstrual phases — has gained popularity, but research shows these phases have minimal effect on strength or endurance outcomes. Experts now recommend an auto-regulated approach, adjusting exercise intensity based on daily energy and readiness instead of a fixed phase-based schedule.

At the end of the day, it’s all about you and your body. Listen to your energy, honour how you feel, and adjust your workouts accordingly. Whether you follow a structured plan or go by feel, the best approach is the one that keeps you consistent, motivated, and enjoying movement—because what matters most is what works for you.