Emily Bergin

March 2024

Across the world, approximately 26% of the population menstruates each month.^[1] The majority of these individuals experience their first period between the ages of 10 and 16 with it lasting for about 50 years after, eventually encompassing more than 50% of their lifespan.^[1] 

Many individuals suffer from negative symptoms during this time, encompassing both physical and psychological pain.^[1] Despite the commonality and long duration of this experience, few truly understand the changes that occur during this time of the month and what can be done to mitigate them. Thus, this time of the month is often met with apprehension and dread, especially when it comes to exercise. In reality, education is significantly needed to teach individuals how to work with and not against their cycles. Exercise has been proven to be a great coping mechanism for many of the negative side effects of the menstrual cycle.^[2] However, it is important to understand how different phases of the menstrual cycle may help and hurt exercise performance. 

The follicular phase is the first part of the cycle where hormones are generally low and symptoms rare.^[3] Thus, this tends to be the best time of the month to push hard in exercise. Long runs, heavy lifting and other intense exercise are best done when during this time of the cycle.^[3] 

The end of the follicular phase is met with ovulation, about two weeks before the next period will begin, and this is the time when estrogen levels are the highest. The elevated mood and energy that comes with this makes it a great time to push for new heights in exercise.^[4] 

The next phase, the luteal phase, is marked by a slight rise in an individual’s temperature.^[3] While often unnoticed, this raising of body temperature can make exercising in hot and humid climates more difficult. Additionally, a rise in progesterone during this phase increases resting heart rate and breathing rate, which can cause additional strain and make exercise feel harder than previous phases.^[3] Moderate exercise is often better for this time, but simply the knowledge that performance may take a hit during this phase can help alleviate psychological burden. 

During actual menstruation, exercise can be a great tool to help mitigate negative symptoms. Once the period starts, levels of estrogen and progesterone begin to rise and are higher than they’ve been in previous weeks, making it a bit easier for individuals to find the energy and strength to exercise. Many individuals find that exercise reduces cramps and can help boost mood for those who find this impacted during their cycle.^[4] 

Overall, everyone experiences a different range of symptoms to a different degree during their menstrual cycle. Knowing what to expect can help with better understanding your body and being informed on what adjustments can be made to keep exercise enjoyable and beneficial.

Learning to embrace the ebbs and flows can make for a more enjoyable and thoughtful exercise experience. 

References 

[1] Rohatgi, A., & Dash, S. (2023). Period poverty and mental health of menstruators during COVID-19 pandemic: Lessons and implications for the future. Frontiers in global women’s health, 4, 1128169. https://doi.org/10.3389/fgwh.2023.1128169 

[2] Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. 

[3] Rose, A. (2021). How (and why) to cycle your exercise with your menstrual cycle. Healthline. https://www.healthline.com/health/fitness/female-hormones-exercise 

[4] Office on Women’s Health. (2021). Physical activity and your menstrual cycle. US Department of Health and Human Services. 

https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle#:~:text=Many% 20women%20wonder%20whether%20it,month%20than%20at%20other%20times.