The menstrual cycle and exercise: How to align your fitness regime with your cycle

As your mood and energy levels fluctuate throughout your cycle, with times of feeling sluggish and tired, and times that come with bursts of energy and increased strength, incorporating exercise into your routine to match each stage of your cycle can have some great benefits for both your mind and body. From enhanced moods to feeling energised, lining up your fitness regime to fit your body’s needs can make for a smoother cycle. 

That’s why we are eager to share with you what exercises are the best for each stage of your menstrual cycle. From low-intensity yoga flows and stretching to high-intensity strength training - our blog is going to help you make the most of your exercises during your cycle so you can reap all the benefits.

What are the stages of the menstrual cycle? 

Before we get into how you can align your exercise regime to your cycle, we’ll first cover what each phase of the cycle is There are four stages during your menstrual cycle, and a typical cycle lasts from 28 - 32 days, although everyone is different and your own cycle may be longer or shorter than this. The stages are outlined below:

Menstruation - Day one of your cycle starts with menstruation. This is the day your period starts and this phase can typically last from 3 to 8 days, although again may fluctuate.

Follicular phase - This phase typically begins after menstruation and lasts until around day 15.

Ovulation - Ovulation typically occurs within a 5-day window, usually on day 15 of the cycle. 

Luteal Phase - The luteal phase typically begins around day 16 and after ovulation, and this is when pre-menstrual symptoms can begin. This phase lasts until the first day of menstruation in your next cycle. 

Should you exercise during your period?

Hormonal fluctuations throughout the month can support your workouts in many ways, from strengthening your muscles to boosting your body with energy, so planning your workouts accordingly can actually give you an advantage when training. 

Studies have shown that exercise can reduce period cramps and people have reported less pain after doing exercise during their period, as well as improved energy and more balanced moods. This is likely due to exercises triggering the release of endorphins during exercise which contributes to pain relief and better well-being.

You may not feel energised or ready to tackle a workout when you’re just contemplating the exercise, however, once you get your body moving you should notice your symptoms improving, even with something as easy and low-intensity as a short walk.

Workout plans for each menstrual cycle phase

The most important part of exercising throughout your menstrual cycle is that you listen to your body, if your muscles feel sore then don’t attempt anything too strenuous. Everyone has different needs, you might find a light walk will make you feel better than doing yoga, or that dancing helps more than strength training. 

Below we’ve laid out each phase of the menstrual cycle into easy sections to help you understand what your body may be experiencing during these times, and which exercises might be a good fit for each phase so you can enjoy a stable exercise routine no matter what stage in your cycle you’re at. 

Exercises to do during menstruation (early follicular phase)

Your cycle starts with the menstruation phase (your period) and typically lasts around 1-8 days. It’s also the start of your follicular phase which typically lasts around 14 days. Hormone and energy levels may be low at the start of your cycle and you may find yourself with food cravings and you may also experience cramps or lower back pain. 

During this phase it’s important to take it easy if you’re experiencing pain - try to focus on low-intensity workouts. These can include the likes of:

• Low-intensity aerobics
• Swimming
• Gentle Yoga
• Light cardio, such as walking. 

They’re neither heavy on endurance nor weight and will be easy on your body as well as helping to relieve some of the pain you’re experiencing with the release of endorphins.

However, it’s important to listen to your body as well. If you feel like your body needs a rest day then don’t be afraid to take it and conserve your energy during your period. Carbohydrates are great for providing you with quick energy releases during this phase of your cycle and will give your body some much-needed boosts.

Late follicular phase exercises

The late follicular phase follows after your period has ended and will typically last another 7 days, from day 7 to day 14 of your menstrual cycle. During this time oestrogen levels rise as the body prepares for the ovulation stage. 

As oestrogen levels rise, testosterone isn’t far behind, while it’s normal to experience lower energy levels you may find that you’re able to lift more weight and tolerate high-intensity training.

This stage is great for pushing yourself that little bit further during your exercises. The increase in oestrogen and testosterone makes it easier for your body to build muscles  - making it a great time to focus on muscle growth. Some great exercises to do during this time are:

• Weight training
• Cycling
• HIIT works outs
• Muscle-focused exercises such as Pilates

However, it’s important to note that a rise in oestrogen levels can make ligaments more lax and may increase your risk of injury. So while making use of your new-found strength, take extra care to stretch your muscles before and after exercising as well as watching your form if you’re weight lifting to avoid any unwanted injuries.

Exercises to do during ovulation

Ovulation comes after the follicular phase and only lasts around a day. However, the days surrounding it might have you feeling more energised than usual. At the end of week two and the beginning of week three is when ovulation begins for most women, and during this time you might find yourself with a higher endurance than usual.

This is a great time to work on your stamina and endurance, whether you’re looking to lift a couple of weights at the gym or want to run that extra mile, some great workouts to do during the ovulation phase include:

• Running
• Swimming
• HIIT workouts
• Weight lifting
• Circuit training

Some studies have also shown that ovulation results in a large surge of testosterone, which helps with the growth, maintenance and repair of muscles. Combine your surge of energy with your extra testosterone and hit those muscle-focused workouts if you want to see some great results.

How to exercise during the mid-luteal phase

Your mid-luteal phase will last around 3 days, from day 20 - 23 of your cycle. Some women might notice a shift immediately, for others it might be a slow decrease - but you may notice a decline in your fitness tolerance during this stage. 

During this portion of the cycle our bodies retain more water and will have more difficulty cooling down, which will significantly hinder your workouts and cause you to reach the threshold of exhaustion much sooner. During the luteal phase, you should incorporate more recovery time into your schedule between workouts as to not push your body too far.

For this stage in your cycle, we would recommend some low-intensity exercises as you approach your period to suit your body's needs. Some great exercises for this stage are.

• Swimming
• Yoga
• Walking
• Cycling

Staying hydrated and using electrolytes before your exercises can help during this stage as well as wearing breathable clothing or exercising in a cool environment. If you’re looking for some reliable, breathable sportswear to support you during this stage of your cycle then our collection of women's shorts and women's shirts are perfect for this as they’re made with breathable materials so you can stay focused on your fitness goals no matter what stage you’re at.

Exercising during the late-luteal phase

Similar to stage one of your menstrual cycle, the late luteal phase will bring about cravings for carbohydrates as you may find yourself lacking energy. The late-luteal phase of your menstrual cycle will last around 4 days from day 24 to day 28 of your cycle and will lead up to your period.

Just like the early luteal phase, try to avoid any high-intensity workouts as your body may start feeling sore or tired much easier during this stage. Some great workouts for this stage are:

• Yoga
• Pilates
• Light cardio, such as walking

If you do happen to do any high-intensity workouts during this stage then try to fuel your body with the right nutrients and carbs such as beans, wholegrain rice and oats to avoid feelings of low energy and exhaustion.

You should also ensure you allow your body plenty of recovery time during this period just like the mid-luteal phase. Listen to your body's needs - If your muscles are sore or you find yourself feeling tired and sluggish, make sure to rest and not push your body too far as you once again approach your period.

Get comfortable gear that supports your exercises with Avec Sport

No matter if you’re planning on taking advantage of your extra testosterone levels and hitting the weights or looking for some light-weight exercises to help with menstrual pain, you’ll need some reliable women's sportswear to help support you and your cycle. 

From women's sweat tops to women’s shorts, get some gear that’s both durable and comfortable to aid your exercises during your cycle so you can focus on your goals.