Why Skipping Workouts on Your Period Might Be the Worst Advice Ever

Let’s rip the Band-Aid off—most of what we were told about menstruation and exercise is outdated, fear-based nonsense. “Don’t lift anything heavy,” “Just rest and eat chocolate,” or my personal favorite, “Exercising will make your cramps worse.” Really? Because science—and real-life experiences—say otherwise.

This article is not your average “4 yoga poses for period pain” guide. Nope. You’re about to uncover why movement might be your secret weapon during that time of the month, how your hormones actually affect your performance, and four real-world tips (yes, even for those of us who feel like a sloth on day one) to make exercising during menstruation safe, smart, and shockingly beneficial.

The Truth About Periods and Performance: Your Body Isn’t Broken

Here’s the uncomfortable truth nobody’s discussing: your period isn’t a disability. It’s a natural phase of your cycle that—if you understand it—can actually work in your favor. In fact, some female athletes report feeling stronger and more focused during menstruation. Shocking, right?

That’s because during the first few days of your cycle (yep, the time when you’re actually bleeding), estrogen and progesterone levels are at their lowest. This creates a hormonal environment closer to what men experience daily—which might explain why some women feel more energized, not less.

On the flip side, some folks do experience fatigue, bloating, and cramps that make even getting off the couch feel like a marathon. So what's the deal? The answer isn’t one-size-fits-all. But one thing is clear: movement—done the right way—can help, not hurt.

Tip #1: Ditch the “No Pain, No Gain” Mentality

Your Period Isn’t the Time to Max Out Deadlifts (Unless You Want To)

Don't ignore your body's requests for relaxation. But moderate movement is not the same as inaction. A gentle stretch, a low-impact workout, or even a leisurely walk may help reduce cramps by increasing blood flow and generating endorphins. Yes, the hormones that make you want to offer a high five to a complete stranger.

Here’s a real kicker: studies from the British Journal of Sports Medicine found that moderate aerobic exercise during menstruation can actually reduce PMS symptoms. Crazy, right? So maybe skip the 90-minute HIIT class and go for 20 minutes of dancing in your living room. Still counts.

Tip #2: Listen to Your Body—but Not Your Excuses

There’s a Fine Line Between Resting and Just Giving Up

This one stings a bit—but hear me out. There’s a difference between honoring your body’s needs and falling into a “I can’t because I’m on my period” trap. If you genuinely feel awful, rest. No guilt. But if you’re just feeling blah, try 5 minutes of movement. Just 5.

Often, once you start, your body shifts gears and says, “Hey… this isn’t so bad.” Think of exercise like a stubborn car on a cold morning—it just needs a little warming up. 

Tip #3: Hydration and Nutrition Are Your Secret Weapons

Craving Salt? There’s a Reason—But Don’t Go Overboard

Let’s be real—period cravings are feral. Salty chips. Chocolate. Carbs that could knock out a horse. The catch is that during menstruation, your body loses vital minerals like iron and magnesium as well as water.

• Hydrate like it’s your job: Drink at least 8–10 glasses of water. Add a pinch of salt or electrolyte tablet if you’re sweating.
• Load up on iron-rich foods: Think leafy greens, lentils, and dark chocolate (yes, it counts).
• Avoid processed sugar overload: A little sweet is fine, but don’t spike your blood sugar and crash mid-squat.

Fuel smart, and you’ll feel stronger—not like a crumpled tissue on the couch.

Tip #4: Adjust Your Workouts—Don’t Abandon Them

Menstrual Cycle Training Is a Real Thing—and It’s Game-Changing

What if I told you that training with your cycle could give you better results, fewer injuries, and more motivation? Welcome to cycle syncing. The idea is simple: tailor your workouts to match your hormonal phases. And no—it’s not some Goop fantasy.

During menstruation (Day 1 to Day 5), opt for:

• Gentle yoga
• Light resistance training
• Walking or swimming

Are you feeling energized? Great, but don't push yourself too far. Do you feel lethargic? That's also awesome. You don't have to use punishment to earn your rest.

Here’s what one trainer told me: “Training during your period is like tuning your car. You may not race, but you’re still maintaining the engine.” I mean… facts.

So… Is It Safe to Exercise During Menstruation?

The short answer? Yes, it’s safe—and often helpful. Unless you have a medical condition like endometriosis, extremely heavy bleeding, or doctor-advised rest, most people benefit from staying active during their period. The key is listening to your body, not society’s outdated rules.

And no, lifting weights won’t make your uterus fall out. Promise.

Quick Recap: Your Period Workout Cheat Sheet

• Move gently—think yoga, walking, light strength training.
• Fuel smart—hydrate, eat iron-rich foods, limit sugar.
• Start slow—5 minutes is better than none.
• Skip the guilt—you’re not lazy; you’re cycling through your biology.