The Best Workouts for Each Phase of Your Menstrual Cycle

Understanding how to tailor your workouts to the different phases of your menstrual cycle can significantly improve your fitness results and overall well-being. The menstrual cycle impacts energy levels, endurance, and strength, and by aligning your workouts with these changes, you can optimise your performance and avoid unnecessary strain. In this guide, we’ll explore the best workouts for each phase of your menstrual cycle, helping you stay active and healthy throughout the month.

Understanding Your Menstrual Cycle

The menstrual cycle typically lasts about 28 days and is divided into four phases: menstrual, follicular, ovulatory, and luteal. Each phase brings distinct hormonal changes that affect your body differently.

-Menstrual Phase (Days 1-5): This is when menstruation occurs. Hormone levels, particularly oestrogen and progesterone, are at their lowest, leading to lower energy levels and potential discomfort.

- Follicular Phase (Days 6-14): Oestrogen levels begin to rise, peaking just before ovulation. Energy levels increase, making it a great time for more intense workouts.

- Ovulatory Phase (Days 15-17): Oestrogen and luteinising hormone surge, leading to a peak in energy and strength. This is the optimal time for high-intensity activities.

- Luteal Phase (Days 18-28): After ovulation, progesterone rises, and oestrogen levels dip before rising again. Energy may decrease, and premenstrual symptoms can appear, necessitating a shift to more moderate exercises.

Menstrual Phase (Days 1-5)

During the menstrual phase, you might experience cramps, fatigue, and lower energy levels. It’s important to listen to your body and not push yourself too hard. Gentle workouts can help alleviate discomfort and boost your mood.

- Gentle Yoga: Focus on restorative yoga poses that promote relaxation and reduce cramps. Avoid inversions and intense stretches.

- Light Walking: A brisk walk can help increase circulation and reduce bloating without overexerting yourself.

- Stretching: Gentle stretching can relieve tension and improve flexibility. Pay attention to areas that feel tight or uncomfortable.

Tips for staying motivated and comfortable:

- Wear comfortable, breathable clothing.

- Stay hydrated and consider a warm water bottle for cramps.

- Allow yourself to rest if you feel excessively fatigued.

- Use period pants to help you stay comfortable.

Find tips on how to choose the best period pants here.

Follicular Phase (Days 6-14)

The follicular phase is characterised by rising oestrogen levels, which boost energy and improve mood. This phase is ideal for challenging workouts that build strength and endurance.

- Strength Training: Incorporate weight lifting and resistance exercises to take advantage of increased energy and muscle recovery. Aim for compound movements like squats, deadlifts, and bench presses.

- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest periods can maximise calorie burn and improve cardiovascular health.

- Cardio: Engage in activities like running, cycling, or swimming to enhance cardiovascular endurance.

Nutritional advice to support energy and performance:

- Focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates.

- Consider adding iron-rich foods like spinach and lean meats to replenish any lost during menstruation.

- Stay hydrated and include electrolyte-rich beverages if you’re sweating heavily.

Ovulatory Phase (Days 15-17)

The ovulatory phase is when you’re likely to feel your best in terms of energy and physical performance. This is the time to push your limits and enjoy high-intensity workouts.

- Intense Cardio: Activities like sprinting, spin classes, and aerobic exercises can make the most of your peak energy levels.

- Competitive Sports: Engage in sports that require agility, strength, and quick decision-making, such as tennis, basketball, or football.

- Group Fitness Classes: Participate in dynamic classes like kickboxing, dance, or boot camps to stay motivated and have fun.

Precautions to avoid injury:

- Warm up thoroughly to prepare your muscles and joints.

- Stay mindful of any unusual discomfort or pain, and adjust your intensity accordingly.

- Ensure proper form to prevent injuries, especially when lifting heavy weights or performing high-impact movements.

Luteal Phase (Days 18-28)

In the luteal phase, hormonal changes can cause fatigue, bloating, and mood swings. While it might be tempting to skip workouts, moderate exercise can help manage these symptoms.

- Moderate Cardio: Opt for low-impact activities like walking, swimming, or cycling to maintain cardiovascular health without overexertion.

- Pilates: Focus on core strength, flexibility, and controlled movements to stay active and reduce stress.

- Low-Impact Activities: Activities like yoga, stretching, and tai chi can help maintain flexibility and reduce premenstrual symptoms.

Strategies to manage PMS and maintain workout consistency:

- Practice mindful breathing and meditation to reduce stress and improve focus.

- Adjust your workout intensity based on how you feel each day.

- Prioritise sleep and maintain a consistent bedtime routine.

Fatigue is high in this phase, here are 10 tips to sleep better on your period.

Tailoring your workouts to the different phases of your menstrual cycle can enhance your fitness routine and overall well-being. By listening to your body and adjusting your exercise intensity accordingly, you can stay active and healthy throughout the month. Remember, it’s essential to stay flexible and not be too hard on yourself if you need to rest. Embrace the changes your body goes through and find the joy in each phase’s unique strengths and challenges.