Working out can bring an uplifting sense of fulfillment, but you may wonder if you need to stop when your menstrual cycle begins. If your body is experiencing multiple symptoms and bleeding heavily, should you even think about going to the gym? Learning whether you should exercise during your period could help you reconnect with your body so your fitness goals don’t fall apart.

Myths About Working Out During Menstrual Cycles

You’re not alone if you’ve ever thought twice about going to the gym during your period. Plenty of people have heard various myths that make them pause, too. Someone may have told you that you’ll bleed more heavily during your workouts or that staining your clothes is unavoidable. Some people also think you can only weight train during certain phases of your menstrual cycle due to hormone fluctuations, so it’s off-limits during your actual period.

Myths become popular if they get repeated. They don’t have to have any base in reality. The science-backed truth could give you more peace of mind and help you get back to the workouts you love.

Can You Exercise During Your Period?

Yes, you can exercise during your period if you want. Consider how your body feels each day to determine whether you’re up for it. If you’re not in too much pain or dealing with extreme fatigue, you may be able to hit your goals at the gym like any other day. Working out can even significantly decrease menstrual symptoms for some people.

Benefits of Exercising During Your Period

Exercising throughout your period could have numerous benefits. Learn what people experience to find out if you might enjoy them as well.

1. Reduced Period Cramps

Cramping is an unfortunate part of menstrual cycles for many people. If they’re among your most frequent symptoms, you may already know when you should reach for some medication and a heating pad. When your cramps are present but mild, they shouldn’t stop you from working out.

Moderate- to high-intensity exercises can alleviate period cramps, so don’t be afraid of challenging workouts. As long as you can stand comfortably and can eat something that day, you should have a typical gym experience.

However, pay attention to how your body responds. Intense workouts can increase your cortisol levels and may delay your period if it’s past due. If waiting an extra day or two would cause too much stress, you might want to skip your gym visit until your cycle starts.

2. Stronger Sense of Self-Confidence

Period symptoms can strain your relationship with yourself. You may feel like you have to battle your own body every month, which is discouraging. If you find a workout routine that feels comfortable with your typical period symptoms, you may build yourself confidence during that time. 

Accomplishing goals that you would try to achieve during any other time of the month might make you feel unstoppable. The self-esteem boost could even reverse any negative self-talk that might affect you during your period.

3. Improved Daily Moods

Mood swings are an infamous period symptom. While you can’t control how your hormones change throughout your cycle, you can give yourself a mood boost by hitting the gym. Exercising can improve your long-term mood if you do aerobic activities. Going for a walk, joining a cycling class or jumping rope might fill you with a sense of accomplishment while elevating your endorphins. 

Should You Work Out on the First Day of Your Period? 

You can work out on the first day of your period if it feels right for you. Some people experience their most intense symptoms on the second or third day. You should never push yourself at the gym if you can’t comfortably stand or maintain the energy necessary to stay safe around heavy equipment. That could change month to month, so it’s most important to have some compassion for yourself as you decide whether you should work out on the first day of your menstrual cycle.

Ways to Plan Around Your Period Symptoms

If you’re worried about coordinating workouts alongside your typical menstrual symptoms, try some common strategies. You may have better success if you get a little creative with ideas like:

• Try to work out with underpants that absorb any overflow, in case of emergencies.
• Log your monthly symptoms to know when you’re more likely to have symptoms that prevent working out, like your most intense cramps.
• Shift your workout schedule to another time in the day if you battle things like fatigue during your menstrual cycle.

Remember that your period intensity will change each month. Even if you’re able to go to the gym for a couple of months in a row, you may still need to take it easy during your upcoming period. Consider your menstrual cycle an opportunity to rest, so your body can heal from your last gym trip and perform even better during your next workout.

Do What’s Best for Your Body

Once you know whether to exercise during your period, you can make the best decision for yourself. You know your body best. If your symptoms aren’t debilitating and some days of your period are better than others, explore various exercises to find the best workout routines for that time of the month.

FAQs

Which exercises should you not do while on your period?

You shouldn’t do any high-intensity interval training or heavy weightlifting during your period if you have intense cramps or exhaustion. The demanding workouts could overexert your body and put you at risk of injury.

Is it good to exercise while on your period?

It’s good to exercise while on your period if you’re not pushing yourself too hard. The key is giving yourself time to rest during your most intense symptoms and learning which exercises feel best during your other period days.

Why is working out so much harder on your period?

Working out is so much harder on your period because your body uses extra energy to shed your uterine lining. You may not have the same energy levels or physical comfort as usual, which makes any exercise feel more intense.