The short answer: yes! In fact, research suggests exercise might actually help PMS symptoms. Explore how your menstrual cycle can affect your workouts and how to stay active throughout your cycle.
You’re lacing up for soccer practice when you feel it – your period just came. Your first thought might be to skip today’s practice – after all, dealing with cramps and fatigue can make exercise feel like the last thing you want to do. But here’s something encouraging: exercise during menstruation isn’t just okay – it might actually help you feel better!
In this article, we’ll explore:
- How your menstrual cycle affects your energy levels
- What science tells us about working out during your period
- Tips for staying active throughout your cycle
- How to work with your body’s natural hormonal fluctuations
Whether you love playing sports, enjoy dance class, or just like staying active, we hope this blog shows you there are plenty of ways to stay comfortable while keeping active.
Is it safe to play sports on your period?
Yes! Research shows that exercise during your period is completely safe. There’s no scientific evidence suggesting you need to skip your exercise routine on any day of your period. However, if you’re in pain and simply don’t have the energy — pay attention to what your body’s telling you.
The key is understanding how hormone levels affect your energy and comfort throughout your cycle. Some days you might feel ready for intense training, while other days call for gentler movement — and both are perfectly normal responses.
Can working out on my period relieve PMS symptoms?
Have you ever noticed feeling better after moving your body, even when you initially didn’t feel like exercising? There’s actual science behind this! When you do aerobic exercises like walking, swimming, or cycling, your body releases endorphins. You can think of them as your body’s natural mood boosters and pain relievers.
These endorphins can help with common PMS symptoms like:
- Menstrual cramps
- Mood fluctuations
- Joint and muscle pain
- Bloating
- Fatigue
If you’re experiencing severe symptoms, it’s absolutely okay to take it easier. Listen to what your body needs – maybe try gentle yoga or stretching instead of high intensity exercise.
Why do I have less energy working out during my period?
Some days during that time of the month, it feels like you can barely make it through warm-ups. During menstruation, estrogen and progesterone levels hit their lowest points, which can make you feel like you’re running on empty. Add in the effects of iron loss from bleeding, and it’s no wonder many of us feel wiped out.
The key is being kind to your body. That could mean doing a less intense type of exercise or taking things a bit easier on these days.
Why do I have more energy exercising during my period?
Here’s where things get interesting: while some people feel drained during menstruation, others experience an energy boost. This often happens because progesterone drops, which can actually increase energy levels since progesterone typically has a calming (and sometimes sluggish) effect on our bodies.
In fact, a study of women who did regular training during the first two weeks of their cycle showed impressive improvements in:
- Jump height
- Muscle strength
- Lean body mass
Of course, energy levels during your period are highly individual. The most important thing is to tune into your body’s signals and adjust your activity accordingly.
Different Phases of the Menstrual Cycle and Exercise
Even outside of your period, have you ever noticed how some weeks you feel strong and others, more low-energy? Your menstrual cycle plays a big part in that. Let’s explore how each phase of your cycle might affect your energy, strength, and athletic performance:
Menstruation Phase (Days 1-5)
- What’s happening: Estrogen and progesterone are at their lowest
- Energy Impact: Variable – you could feel either tired or surprisingly energetic
- Pro tip: Start with light movement and increase intensity — but only if you feel up for it. Many athletes find that strength training during this phase can be particularly effective due to the hormonal environment.
Follicular Phase (Days 6-14)
- What’s happening: Estrogen begins rising while progesterone stays low
- Energy Impact: This is often when you’ll feel your strongest – take advantage!
- Pro tip: This is a great time to challenge yourself with new personal records or try more intense physical activity.
Ovulation (Around Day 14)
- What’s happening: Estrogen peaks, then begins to drop
- Energy Impact: Many women feel their most energetic and strong
- Pro tip: Your body is primed for high-performance activities – go for it!
Luteal Phase (Days 15-28)
- What’s happening: Progesterone rises and peaks, then both hormones drop
- Energy Impact: You might notice declining energy as this phase progresses
- Pro tip: Start with moderate intensity and gradually decrease as needed.
5 Tips for Staying Active Throughout Your Cycle
Everyone’s body responds differently to exercise during their period, so take what works for you from these tips and leave what doesn’t! Here are some helpful ways to stay comfortable and confident while staying active:
- Track your cycle and energy levels: Notice patterns in how you feel during different phases
- Plan flexible workouts: Have both high-intensity and gentle options ready
- Stay hydrated: Especially important during your period
- Wear comfortable gear: Make sure you have good support and protection
- Listen to your body: Some days you’ll feel stronger than others – that’s perfectly normal
