A Guide to Working Out During Your Period

10 min read
People taking part in a group workout class

Yes, you can usually exercise during your period. Walking, running, strength training, swimming, yoga and other forms of movement are all options if you feel well enough.

Exercise may help some people with period cramps and mood changes, but you don't need to push through pain, fatigue or feeling unwell. You can keep your usual routine, make it gentler or take a rest day depending on how you feel.

There's no single best workout for your period. Your symptoms, comfort, fitness level and the type of exercise you enjoy are much more useful guides.

Contents

Can exercise help period cramps?

It may help some people. Healthdirect lists gentle exercise among the self-care options that may help with period pain, alongside heat packs and relaxation techniques.

The research is encouraging, although there are limitations.

A Cochrane review of studies involving people with moderate to severe period pain found low-quality evidence that regular exercise may reduce menstrual pain. Most of the studies involved exercising for around 45 to 60 minutes at least three times a week.

Importantly, the studies looked at regular exercise programmes across the month rather than whether doing one particular workout while you are bleeding will relieve cramps. Some of the studies even asked participants not to exercise during menstruation.

The review also couldn't draw firm conclusions about safety because this wasn't reported well in the included studies. So while regular movement may help some people with period pain, the research doesn't show that a particular workout will relieve cramps for everyone or that exercise should replace other treatment when it is needed.

On a day when cramps are bothering you, gentle movement, a heat pack or rest are all reasonable options. A pharmacist or GP can also advise you about suitable pain-relief medicines.

Which exercises can you do during your period?

Most types of exercise are reasonable during menstruation if you feel well and the activity is otherwise suitable for your health and fitness level.

Walking and gentle cardio

A walk, relaxed bike ride or easy jog can be a simple way to keep moving. If cramps, fatigue or heavier bleeding make your normal session uncomfortable, you can slow the pace, shorten the workout or stop.

Yoga, stretching and Pilates

Gentle movement, stretching and relaxation may help some people feel more comfortable during their period.

Some yoga traditions recommend avoiding inversions during menstruation. There isn't good evidence that positions such as headstands or shoulder stands interrupt menstrual flow or are harmful simply because you're menstruating, so whether you include them is largely a matter of comfort, experience and any other health considerations.

For some gentler ideas, see our yoga poses to try during your period.

Running, strength training and higher-intensity workouts

If you feel well, you don't need to avoid running, lifting weights or a high-intensity workout just because you're bleeding.

Keep your usual warm-up and recovery habits and adjust your pace, duration or load if your symptoms are affecting how you feel or perform. Stop exercising if you become faint, dizzy or unwell.

Swimming

You can swim during your period. You will generally need a period product designed for use in water, such as a tampon, menstrual cup, menstrual disc, menstrual sponge or suitable period swimwear.

Our complete guide to swimming on your period covers the different product options and practical tips in more detail.

Are there exercises you should avoid during your period?

There's no universal list of exercises that everyone needs to avoid simply because they're menstruating.

What makes sense will depend on your symptoms, general health, training experience and the activity you're doing.

  • Feeling comfortable? You can generally continue your usual exercise routine.
  • Mild cramps or low energy? You might prefer a shorter or easier session.
  • Severe pain, dizziness, unusual weakness or very heavy bleeding? Stop exercising and seek medical advice as appropriate.
  • Would rather rest? Rest is a perfectly reasonable choice too.

You don't have to exercise because you've been told movement is good for period symptoms, and you don't have to avoid a workout you enjoy simply because your period has started.

Should you change your workouts for each menstrual cycle phase?

You don't need to follow a rigid cycle-syncing workout plan.

Hormone levels do change throughout the menstrual cycle, and researchers continue to investigate whether those changes affect exercise and athletic performance. However, the research doesn't support simple rules such as everyone being strongest at ovulation or everyone needing to reduce exercise during their period.

A 2020 systematic review and meta-analysis looked at exercise performance across the menstrual cycle in people with regular menstrual cycles. It found that performance might be trivially lower during the early follicular phase, which usually includes the first days of menstruation, compared with other phases.

However, results varied considerably between studies and much of the available evidence was rated as low quality. The researchers concluded that the evidence didn't support general recommendations to change exercise according to menstrual cycle phase and instead recommended an individual approach.

This research looked at physical performance rather than predicting exactly how someone will feel during each phase of their cycle. Your own experience may be different from month to month.

If you notice patterns in your energy, symptoms, training or recovery, our downloadable period tracker can help you keep a record. Treat those notes as information about your own body rather than proof that a particular menstrual phase determines what you're capable of doing.

You can also read our comprehensive guide to the menstrual cycle if you'd like to understand what happens during each phase.

Which period products work best for exercise?

The best period product for exercise is one that feels comfortable, manages your flow and suits the activity you're doing. You don't need to use an internal product simply because you're exercising.

  • Pads: Disposable or reusable pads can work well for walking, gym sessions and everyday exercise. Make sure the pad stays comfortably in place and change it according to its capacity and product instructions.
  • Period underwear: This may work on its own or as backup protection depending on your flow and the product's absorbency. Standard period underwear isn't necessarily designed for swimming, so check the manufacturer's instructions.
  • Tampons: These are an internal option for exercise and swimming. Choose an absorbency appropriate for your flow. Healthdirect recommends changing tampons every 3 to 4 hours or when full and never leaving one in for longer than 8 hours because of the rare risk of toxic shock syndrome (TSS).
  • Menstrual cups and menstrual discs: Reusable internal products can be convenient for exercise and swimming. Fit, position, flow and capacity can all affect comfort and leaking. Wear times vary between products, so follow the manufacturer's instructions.
  • Menstrual sponges: Another internal option that can be suitable for movement and swimming. Follow the instructions for the particular sponge you're using, including how often it should be changed or cleaned.

No menstrual cup or disc is guaranteed to be leak-free during exercise. Movement can sometimes make an existing fit or positioning problem more noticeable.

If you're trying a cup or disc for the first time, it can be useful to practise before relying on it for a long workout, race, hike or swim. If you're experiencing leaks, see our guide to why menstrual cups leak and what you can try.

If you're not sure which type of reusable period product might suit you, start with our Menstrual Products Comparison Hub.

Practical tips for exercising on your period

  • Choose movement you enjoy rather than feeling that you need to do a particular type of period workout.
  • Adjust the duration or intensity if cramps, fatigue or other symptoms are affecting you.
  • Drink according to your activity, the weather and your thirst.
  • Wear comfortable clothing and a period product you already feel confident using.
  • Carry a spare period product if you're exercising away from home or for a long time.
  • Think about bathroom access before longer runs, hikes, rides or events.
  • Notice recurring patterns in symptoms or performance without assuming they'll be the same for everyone.

When should you seek medical advice?

Period symptoms shouldn't regularly stop you from doing the things you normally want or need to do.

See a GP or other qualified healthcare professional if:

  • period pain regularly stops you from exercising, working, studying or carrying out everyday activities, or the pain is getting worse
  • you need to change a pad or tampon every 1 to 2 hours
  • you bleed through your clothes or need to change period products during the night
  • you pass blood clots larger than a 50 cent coin
  • your period lasts longer than 8 days
  • you feel unusually tired, short of breath, weak or dizzy, particularly if you also have heavy periods
  • your periods become irregular or stop unexpectedly

Periods can temporarily stop for a number of reasons, including changes in body weight, stress, hormonal conditions and lots of strenuous exercise. If you train heavily and your periods become irregular or stop, don't assume this is simply a normal consequence of being fit. It's worth discussing the change with a healthcare professional.

Heavy menstrual bleeding can contribute to iron deficiency and anaemia, which may cause symptoms such as tiredness, dizziness and shortness of breath.

Seek urgent medical care if you have very heavy bleeding together with dizziness or weakness, bleeding that suddenly becomes much heavier than usual, fainting or severe sudden pain. Call triple zero (000) in an emergency.

Period pain can sometimes be associated with conditions such as endometriosis or adenomyosis, although symptoms alone can't confirm a diagnosis. Read healthdirect's guidance on managing period pain if you're concerned about your symptoms.

The bottom line

You can usually exercise during your period and you don't automatically need to switch to gentle workouts because you're bleeding.

Regular exercise may help some people with period pain, but that doesn't mean you need to push through a difficult workout when you're uncomfortable or unwell. Some days you may feel completely normal, some days you may want to reduce the intensity and sometimes rest will suit you better.

Rather than following rigid rules about which exercise belongs in each menstrual cycle phase, pay attention to how you feel and what you notice about your own cycle.

Looking for a period product that works with your sport or activity? Explore the Menstrual Products Comparison Hub to compare cups, discs, sponges and other options.

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