When it comes to staying active during your menstrual cycle, many women often find themselves grappling with the question: ‘How can I stay on track with my workout routine while navigating the physical and hormonal changes?’
Staying active through your cycle is easier with the right support — like Modibodi x PUMA Period Underwear, designed to move with you and keep you dry during every workout.
I have experience navigating this myself – both individually and professionally supporting clients. Here are my top tips for managing your workouts throughout your cycle. Whether it’s sticking to your routine and staying on track with your goals, or if you don’t have a set routine, what type of workout will best support you during each phase.
Before jumping into each phase and the tips, please take these as a general guide. Knowing that energy levels can vary, and every person is different. That’s why my first recommendation is to track your cycle using an app – along with your energy levels and any other symptoms – and adjust these suggestions based on what works and feels best for your body. For any healthcare advice, please seek professional advice from your GP or doctor.
Understanding Your Menstrual Cycle and Its Impact on Fitness
Your menstrual cycle consists of four phases: the menstrual phase, follicular phase, ovulation, and luteal phase. Each phase brings about different hormonal changes that can affect your energy levels, strength, and overall motivation to Workout. Please note that the duration of these phases can vary depending on the length of your individual cycle.
This method I am about to unpack is often called cycle syncing – it’s all about adjusting your training based on where you are in your cycle. Here’s how to adapt your training intensity based on these hormonal shifts:
1. Menstrual Phase (Days 1-5)
What to Expect: day 1 begins when you get your period. This is the time when your body sheds the uterine lining, and you may experience cramps, fatigue, and mood swings.
Workout Tips
Adapt Your Intensity: focus on low-impact activities like yoga, walking, or gentle stretching. These can help alleviate cramps and improve your mood without overexerting yourself. If you feel drained, it’s perfectly okay to take a break or opt for a lighter workout. The goal is to maintain movement without pushing your limits.
Stay on Track: use this time to focus on recovery techniques outside your routine, such as foam rolling or light stretching to maintain flexibility and reduce muscle soreness.
2. Follicular Phase (Days 6-14)
What to Expect: estrogen levels rise, leading to increased energy and motivation.
Workout Tips
Build Momentum: use this phase to gradually increase your workout
intensity and build towards your peak performance. Focus on progressive overload in strength training or gradually increase your cardio duration.
Workout options during this phase include strength training, HIIT, running or cycling intervals, power yoga, and circuit training.
Stay on Track: set new fitness goals that you aim to achieve by the ovulation phase. For example, challenge yourself to lift heavier weights or increase your running distance each week. This will help you stay motivated and focused on your progress.
3. Ovulation Phase (Days 15-17)
What to Expect: this is the peak of your estrogen levels, often marked by increased strength and endurance.
Workout Tips
Maximise Your Efforts: take advantage of your peak energy levels by scheduling your most intense workouts during this time. HIIT sessions or competitive sports can be particularly enjoyable. This is a great time for heavy strength training, sprint intervals, bootcamp-style classes, team sports, or my personal favourite cycling classes!
Pro-tip: stay hydrated! Consistent hydration is key, but it’s especially important during this phase to support your peak performance.
Stay on Track: use this phase to push yourself in group classes. The social aspect and coach can help maintain motivation and accountability, ensuring you make the most of your peak energy levels.
4. Luteal Phase (Days 18-28)
What to Expect: as progesterone rises, you may begin to feel more fatigued and experience PMS symptoms.
Workout Tips
Listen to Your Body: you might find that your energy dips, so focus on moderate workouts like pilates, light jogging, or yoga. Allow yourself some rest days if needed.
Incorporate Mindfulness: this is a great time to practice mindfulness through gentle yoga or meditation, which can help alleviate stress and prepare your body for the next cycle.
Stay on Track Tip: create a flexible workout plan that allows for adjustments based on how you feel each day. Prioritise consistency over intensity during this phase. You can also plan your workouts with friends to help you stay accountable.
General Tips for Period-Proofing Your Workouts
Stay Comfortable: choose workout gear that makes you feel confident and comfortable. During the menstrual phase (Day 1-5) I use my Modibodi x PUMA Seamfree Period Underwear. This keeps my feeling secure and dry during my workout, so I can focus on exercising without worrying about leaks.
Nourish Your Body: pay attention to your nutrition. Eating a balanced diet rich in whole foods can help support your energy levels and combat PMS symptoms.
You’ve got this!
Your menstrual cycle doesn’t have to derail your fitness routine. By understanding the different phases and how they affect your body, you can adapt your workouts to work with your cycle instead of against it. With these tips, I hope you can stay active, feel empowered, and embrace your body’s natural rhythms.
About the Author
Alicia Portelli is a fitness coach with over nine years of experience in the industry. She holds a Certificate III & IV in Fitness and is a qualified Personal Trainer and Group Fitness Instructor. Alicia specialises in rhythm cycling, with a coaching style that’s energetic, inclusive, and empowering. She’s passionate about helping people grow and feel confident in their bodies - both in and out of the studio.
And if you want to connect further follow Alicia on Instagram and TikTok.
This information is not a substitute for a medical opinion. If you have medical questions or concerns, please consult a doctor for medical advice.
