Can You Workout on Your Period?

It’s a common question with a lot of controversy surrounding the answer. Can you workout on your period? We’re here to give you the tea.

Benefits of Working Out During Your Period

Working out during your period can have some great benefits to your overall health and wellbeing, both mentally and physically. Exercise can help to reduce cramping, improve your mood, and help you to build muscle. Furthermore, it can also help to regulate your hormones and reduce major symptoms of PMS. Let’s take a look at some of the benefits of working out during your period in more detail.

Improved Mood

Exercise can help to improve your mood while you are on your period because it helps to reduce stress and fatigue. Exercise releases endorphins, which is often referred to as a “happy chemical,” that helps to lift your spirits. Light to moderate exercise can help to reduce premenstrual symptoms such as depression and irritability. Moreover, physical activity can take your mind off of the physical discomfort that is associated with menstruation. Also, when our body temperature rises during exercise, it can help us to sweat out excess hormones like prolactin and progesterone which are both associated with PMS symptoms.

Reduced Bloating

For many people, getting through the first few days of your period can be associated with a feeling of bloating and discomfort. By exercising during your period you can help to reduce some of these physical symptoms and give yourself a feeling of control over an otherwise potentially uncomfortable situation.
Some scientific studies have suggested that working out at a moderate intensity three times per week will help reduce water retention due to menstruation, which in turn can provide relief from bloating. Exercise can also elevate levels of endorphins, giving you a sense of wellbeing and helping to soothe any cramps or pains. Additionally, just 30 minutes per day of exercise has been demonstrated to result in improved sleep quality, which can further aid in achieving improved comfort levels during this time.

Regular exercise is an important part of overall health, and it’s ok (and beneficial) to stick with your regular routine during this time too -so don’t be afraid to get active on your period! Aim for low-impact exercises like walking or cycling, or light weights and strength-training exercises — anything that gets your heart rate up whilst still listening to your body is ideal.

Improved Sleep

During your period, it can feel like a never-ending cycle of cramps, cravings and fatigue. But exercise actually helps to reduce cortisol (the stress hormone) levels, leaving you calmer and helping to promote better sleep. The endorphins released during exercise also act as natural painkillers so they can help to alleviate the discomfort associated with cramps. Exercise also helps to reduce bloating and water retention which can leave you feeling more comfortable and confident during that time of the month. Additionally, improved sleep means increased energy levels so you’re likely to find yourself more energized after working out than before.

Exercises to Do During Your Period

Exercise can be a great way to relieve period-related cramps and discomfort. It can also help boost your energy and mood. However, it is important to consider your body’s needs when deciding which exercises to do during your period. In this section, we will explore the different exercises that may be suitable to do during your menstrual cycle.

Low-Impact Cardio

Low-impact cardio activities such as walking, jogging and swimming are gentle enough for women to engage in during their periods. Cardio activities help to increase circulation and oxygenation of the body’s tissues while allowing individuals to be active. These activities should not create any undue strain on the body or increase pain and discomfort levels. Women may even find that during their period, they can engage in endurance sports such as cycling and running at lower levels than usually possible throughout their cycle as a result of modestly increased red blood cell count levels. This is due to some evidence that suggests women experience higher aerobic performance during certain phases of the menstrual cycle than others.

Strength Training

Strength training exercises, such as those targeting the arms, shoulders, back, glutes and core area can be beneficial during your period. Heavy lifting done during this time may increase the production of endorphins and serotonin, which can act as natural painkillers to help relieve some of the physical discomfort caused by cramps. Additionally, these activities will help improve your posture as well as build overall strength and muscle tone. Aim for 2-3 rounds of strength training exercises that last between 8-12 reps each with 1 minute rest periods in between sets. Keeping your heart rate low while performing resistance exercises helps minimize fatigue, allowing you to better complete each move while still feeling comfortable. Examples of strength exercises you could include are weighted squats or deadlifts or dumbbell rows. Make sure to use low weights that are appropriate for your skill level – allowing you to perform moves safely and correctly.


Stretching is an excellent form of exercise to do during your menstrual cycle. It will help to relax tight muscles and improve circulation. Stretching can be done anywhere and any time throughout your period—while lying down, while sitting, or even while standing. Whether you are looking for a quick release, a gentle flow session, or a full-body stretching routine, there are plenty of options available.

Focus on different muscle groups each day, including neck and shoulders; chest, arms, and hands; core muscles; hips and glutes; inner thighs; calves and feet. Make sure that you’re listening to your body—muscles may be tenser during your menstrual cycle due to hormonal shifts which can affect body temperature as well as pain sensitivity — so respect any painful sensations you may experience when stretching. To make stretching more convenient for yourself when it’s time for your period focus less on higher intensity moves and focus more on low-impact stretches that feel good for the body in order to properly address the physical effects of menstruation such as back pain or stomach cramps.

Tips for Working Out on Your Period

Working out on your period can be a great way to relieve cramps and manage PMS symptoms. While it can be daunting, there are some tips and tricks you can use to make your period workout experience as comfortable as possible. In this article, we’ll discuss some of the best tips on how to workout while on your period.

Wear the Right Clothing

Working out on your period can feel like a challenge, but having the right clothes makes all the difference. Choose materials that will keep you feeling comfortable while you exercise and layering clothing works well if you’re uncertain of how warm or cold you would feel at any given time during your workout. Wear clothes that are light and breathable to help keep you cool, comfortable and dry. Additionally, it is important to wear a high-quality supportive sport bra while exercising as this can help reduce pain in the chest area. It is also advised to go for underwear made with natural fibers such as cotton, bamboo or silk rather than synthetic fabrics like nylon as they allow more breathability and movement during workouts.

Stay Hydrated

It’s important to stay hydrated throughout your workout, especially when you are on your period. Making sure that you are drinking enough water is key to avoiding cramps, regulating body temperature and increasing endurance. During exercise, you should be drinking enough fluids to replace what you have sweated out through perspiration. Women should aim to consume around 9-13 cups of fluid per day while they are menstruating, in order to ensure they are staying properly hydrated during their workouts and throughout the day. Additionally, it is a good idea to bring a water bottle with you when you go out for a run or head to the gym as it will help make sure that you don’t get dehydrated while exercising.

Listen to Your Body

Your period is the time when your body needs extra care, and that includes rest. If you’re feeling especially drained or crampy, it’s perfectly fine to take a day off from the gym. However, light exercise can actually be beneficial in helping to alleviate some of the more uncomfortable symptoms of your period, like bloating and fatigue. Even just going for a walk can help restore your energy levels and get you out of a funk. So be sure to listen to what your body is telling you before deciding whether or not to exercise.

If you do decide that today is a good day for the gym, consider starting with low-impact exercises like biking or swimming before moving on to more strenuous activities such as running or weightlifting. When it comes to workouts during your period, less is often more; benefit from post-exercise hormones without overworking yourself. Finally, try not to worry too much about performance while exercising on your period – most women experience decreased energy levels at this time, which can mean slower runs and lifts that are very far from personal bests. Know that these fluctuations in performance are entirely natural!

Working out during your menstrual cycle can be a challenge. Between menstrual cramps, bloating, headaches, and fatigue, it can be difficult to stay motivated. But there are a few ways to overcome these period-related challenges. We’ll take a look at some of the most common period-related workout challenges and how to overcome them.


Cramping is one of the most common symptoms during menstruation, impacting up to 90% of women. Cramps are caused by the contractions in your uterus that occur when hormones are released from your body. Unfortunately, there are not many tried and true solutions for reducing cramps, so many women fear that engaging in physical activity while on their period could make their cramps worse.

However, moderate exercise can actually help lessen some of the period pain you experience before and during your menstrual cycle. Setting aside time to do light cardio or light stretching can provide some relief to period cramping because it causes endorphins (natural pain-reducing hormones) to be released within the body. Gentle exercising can also benefit other menstrual cycle disadvantages such as bloating and water retention, making it a beneficial form of self-care during menstruation. It may be more helpful than harmful if done correctly.

However, if you experience severe cramps or abdominal pains during your menstrual cycle, we recommend speaking with a medical professional before engaging in any exercise regimen as excessive physical activity can often make period pain worse for some individuals.

Low Energy

For many people, energy levels can dip during their period. This can make it difficult to maintain the same level of strength and intensity during workouts. However, you don’t have to give up on exercise altogether. An approach like Low Energy Training (LET) could be effective in helping you remain physically active while on your period. During LET sessions, athletes work out at a less intense level than they usually would while still going through all the same motions of training and taking rest days when necessary. This way, you can still stay active while preserving your energy on days when you may need more rest or are feeling particularly drained due to cramps or other PMS symptoms. Doing low-intensity workouts may also help reduce the amount of stress hormones that are released during this time of the month, potentially evening out the menstrual cycle and making periods less difficult in the long run.

Heavy Flow

Heavy flow days can present a unique challenge for women who choose to work out while on their period. It’s important to wear highly absorbent tampons or pads, wear appropriate clothing and drink plenty of fluids to prevent fluid loss.

For exercise that doesn’t involve a lot of bouncing or rigorous motion, light workouts such as walking or cycling may be possible during heavy flow days. These workouts help maintain physical strength and emotional wellbeing by allowing the release of endorphins which can help minimize the emotional distress that can occur during heavy flow days. Low-impact exercises are also recommended for women with heavy flows to reduce discomfort and make exercising easier overall.

Yoga is another excellent exercise option during your period, particularly if you experience cramping pain or other body aches which can be alleviated by stretching the major muscle groups. Activating pranayama breathing techniques can also promote relaxation during this time and reduce stress levels, making yoga a great way to combat fatigue while still getting in a workout.

Finally, low-impact cardio exercises such as swimming are ideal for heavy flow days due to the fact that they involve no impact and are considered low risk for uterine cramping or fluid loss even when done vigorously. It is important however to ensure that chlorine levels don’t have an adverse effect on your menstrual flow before attempting this exercise choice.

Post-Workout Care

Post-workout care is a critical component of your menstrual cycle, whether you are working out or not. It is important to take some time afterwards to rest, refuel, and do any necessary repairs. This can involve light stretching, foam rolling, hydration, and a healthy snack. Post-workout care can help prevent injury and overtraining, so it should be taken seriously for the safety of your body.

Change Into Clean Clothes

It is important to change into clean clothes after a workout, regardless of if you are menstruating or not. Sweaty and damp clothing can cause irritations and make you feel uncomfortable. When on your period, changing into fresh, laundry clothes will help keep you confident and comfortable throughout the rest of your day.

Be sure to choose clothing which is soft and breathable, so your skin can have wiggle room without overheating. Clothes made of sweat-wicking material such as cotton or polyester blends are great options for sweaty workouts. Additionally, wearing a breathable sports bra helps air circulate around your body to assist with cooling down after exercising.

After switching into dry gear, it is wise to apply any necessary period-care products like pads or tampons quickly in order to be fresh and prevent any embarrassing accidents. Keep a spare in your gym bag just in case! Finally, showering afterward may helpyou feel refreshed while also cleaning away bacteria resulting from sweating during exercise. If time does not permit taking a shower after the workout then use wipes or cloths soaked with warm water to freshen up quickly.

Take a Warm Bath

Taking a warm bath after your workout can help reduce muscle soreness and cramping that comes with periods. Opt for a warm rather than hot bath to prevent any further heating and inflammation of the body. Additionally, if you’d like to add some extra care and relaxation, you can add Epsom salts or essential oils such as lavender, rosemary or bergamot to create a soothing atmosphere. You should also make sure to stay hydrated in order to replenish the fluids lost through sweat. Finally, don’t forget that it’s just as important to take care of yourself mentally by providing yourself time for restorative activities such as reading or journaling.

Eat a Balanced Meal

In order to make sure your body has the fuel it needs to rebuild after exercise, it’s important to eat a balanced meal. This should include complex carbohydrates, lean proteins, healthy fats and fruits and vegetables. Some post-workout snacks that are easily digestible and contain all these elements include:

-A turkey sandwich on whole wheat bread with lettuce, tomato and avocado
-A smoothie made with Greek yogurt, berries and banana
-Baked salmon with a side of brown rice
-Whole wheat wrap stuffed with roasted vegetables and hummus
-Hard boiled egg with carrots and celery sticks

These meals will help your body recover faster and provide you with the right nutrients to replenish lost energy during your workout. Eating soon after a workout allows your body to absorb the nutrients quickly in order to feed muscles that have just been depleted. In addition, replenishing quickly helps reduce soreness and can prevent inflammation so you can workout harder during your next session.

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