Share Post:
First, letโs clear something up: itโs not in your head. Your body really does change across your cycle โ hormonally, energetically, even mentally. During your period (a.k.a. the early follicular phase), estrogen and progesterone levels are at their lowest.
This hormonal dip can impact energy, coordination, mood, and pain tolerance. Add cramps, digestive changes, and sleep disruptions into the mix, and yeah, workouts can feel way harder.
But itโs not just about feeling โoff.โ Physiologically, low hormone levels can affect how your body uses fuel (like carbs and fat), your core temperature, and even joint stability.
Thatโs why trying to push through your regular training plan without adjusting anything can backfire, leading to worse performance, longer recovery, or even injury if youโre not careful.
The good news? You donโt need to skip the gym or settle for โjust stretchingโ unless you want to.
You can keep training, it just takes a little more flexibility and self-awareness.
TL;DR (But Seriously, Donโt Skip the Whole Thing)
- You donโt have to stop working out on your period, just adjust based on how you feel
- Focus on moderate intensity, good form, and joint-friendly movements
- Use low-impact strength, mobility work, and light cardio to stay consistent
- Eat and hydrate in a way that supports your body, not punishes it
- Listening to your body is a strength, not a weakness
How to Tell When You Should Modify Workouts
Some people breeze through their period with barely a cramp. Others feel like theyโve been hit by a truck.
So first up: tune in to what your bodyโs doing. Here’s what to look out for:
- Cramping or pelvic discomfort that makes high-impact movements feel jarring
- Lower back pain or stiffness that affects your range of motion
- Fatigue that hits like a wall, even after a full night of sleep
- Digestive issues (bloating, nausea, diarrhea) that make core work or running unbearable
- Mood swings or irritability that tank your motivation or make it hard to focus
You donโt need to wait until you feel completely awful to make changes. If your workout feels harder than usual for no clear reason, thatโs usually your cue to shift gears.
Smart Modifications That Still Move You Forward
Letโs talk strategy. Instead of skipping workouts or trying to โpower throughโ on autopilot, try adjusting your training style.
Youโll still get meaningful benefits, strength, mobility, and cardio capacity, without overdoing it.
1. Scale Intensity, Not Consistency
You donโt have to stop moving, just stop trying to be a superhero. Keep showing up, but match the intensity to how you feel.
Try this:
- Swap heavy barbell work for moderate-weight dumbbells and higher reps
- Turn HIIT into LISS (low-intensity steady-state) cardio โ think walking, cycling, or light rowing
- Shorten your sessions: 30 minutes of quality movement beats 60 minutes of struggle
Example:
| Regular Plan | Period-Friendly Swap |
| 5×5 Heavy Squats | 3×10 Goblet Squats with Dumbbell |
| 30-min HIIT Sprints | 25-min incline treadmill walk |
| 1RM Deadlift Test | Romanian Deadlifts (moderate weight, 8โ12 reps) |
2. Prioritize Mobility and Recovery Work
If you feel achy, tight, or just a little โmeh,โ this is the perfect time to give some love to the stuff you usually rush through: mobility, stretching, foam rolling, band reathwork.
Some people find that lower abdominal cramps ease up after gentle movement, especially when it targets the hips, glutes, and lower back.
Good bets:
- 10-minute mobility flows
- Seated or supported yoga poses (like child’s pose, reclined twists)
- Cat-cow, pelvic tilts, gentle hip openers
- Self-massage or foam rolling for quads, hamstrings, and lower back
3. Go for Low-Impact Strength Options
Instead of skipping leg day or upper body push/pulls, just swap in joint-friendly versions.
Examples:
- Replace jump squats with tempo squats
- Switch burpees for slow mountain climbers or incline planks
- Use machines (like the leg press or chest press) when free weights feel too unstable
4. Focus on Form and Mind-Muscle Connection
You know all those cues you sometimes blow past in a rush to hit PRs? This is your chance to slow down and really nail your technique.
What to try:
- Slower tempo lifts (e.g., 3โ4 seconds lowering phase)
- Isolation moves with lighter weights (glute bridges, bicep curls, lateral raises)
- Mind-muscle connection drills (squeeze at the top, full range of motion)
How to Work With Your Energy (Not Against It)
Letโs say you feel okay energy-wise but still arenโt hitting your normal numbers.
Thatโs not failure โ itโs your body reallocating resources to deal with, well, shedding a uterine lining.
So instead of trying to match your best workouts, focus on workouts that feel good, energizing, instead of draining.
Try a โPEโ Check
Quick tip: Use a 1โ10 scale of perceived exertionย (PE). Aim to keep workouts between 5 and 7 during your period. Youโre still challenging yourself, but not redlining.
PE scale examples:
- 5 = Light sweat, can talk easily, mild effort
- 6 = Breathing heavier, working but controlled
- 7 = Breathing gets harder, starting to push, still in good form
- 8โ9+ = Save for later in your cycle
If you track your cycle, you might even notice patterns: more fatigue on day 1โ2, more energy by day 4โ5. Planning around that can save you a lot of frustration.
Period-Friendly Workout Ideas (Real Examples)
Gentle Full-Body Strength (30โ40 minutes)
| Exercise | Sets x Reps / Time | Notes |
| Goblet Squats | 3 x 10 | Use moderate weight, control your tempo |
| Bent-Over Rows | 3 x 10 | Keep spine neutral, squeeze at the top |
| Glute Bridges | 3 x 12 | Optional: add a band or weight |
| Overhead Press | 3 x 10 | Seated or standing, slow on the way down |
| Farmer Carries | 3 x 30 seconds | Focus on posture and controlled breathing |
| Rest | 60โ90 seconds between sets | Stay moving gently, sip water |
Low-Impact Conditioning Circuit (20โ25 minutes)
Repeat 3โ4 Rounds
| Exercise | Time / Reps | Notes |
| Marching or Step-Ups | 1 minute | Stay light on your feet, use a step or stairs |
| Wall Sit | 30โ45 seconds | Press through heels, stay tall |
| Bodyweight Hip Thrusts | 15 reps | Pause briefly at the top |
| Bird-Dogs or Deadbugs | 10 reps per side | Move slow and controlled |
| Standing Band Rows | 12โ15 reps | Keep elbows close, squeeze shoulder blades |
Core & Mobility Flow (25โ30 minutes)
| Movement | Time / Reps | Notes |
| Cat-Cow | 1โ2 minutes | Breathe deeply, move with control |
| Glute Bridges | 3 x 15 | Keep ribs down, push through heels |
| Deadbugs | 3 x 10 | Lower limbs slowly, engage your core |
| Seated Twist + Side Stretch | Hold 30 sec per side | Gentle torso rotation and side body opening |
| Standing Hamstring + Quad Stretch | Hold 30 sec per leg | Support yourself on a wall if needed |
What to Eat and Drink to Support Your Training
View this post on Instagram
If youโre still hitting workouts (even modified ones), what you eat matters, maybe more than usual. Cravings aside, your body needs fuel to repair muscle and manage inflammation.
Period-Friendly Fueling Tips
- Prioritize iron-rich foods (red meat, lentils, spinach, pumpkin seeds) to offset blood loss
- Stay hydrated โ youโre more likely to be low on fluids, especially if cramps or digestion issues hit
- Add magnesium (leafy greens, dark chocolate, almonds) to help with cramps and muscle recovery
- Donโt fast aggressively โ skipping meals can make fatigue worse
Listen Without Judging Yourself
Letโs be real: some days your body will say, โYes, letโs lift,โ and other days itโll scream, โNope, not today.โ And thatโs okay.
Modifying your workouts during your period isnโt a cop-out; itโs smart training. It means youโre paying attention, building resilience, and staying consistent without burning out.
Remember: progress doesnโt come from doing the hardest thing every time. It comes from showing up again and again, even if how you show up looks a little different some days.
