The Best Way To Work Out During Each Phase Of Your Menstrual Cycle

Do you ever notice that at some points during the month, you feel like you could run a marathon—while at other times, you want to do nothing more than curl up on the couch? Well, if you're a person with a menstrual cycle, you may want to take note.

Menstrual cycles are truly powerful: They have a major influence over our brain function, general mood, blood sugar levels, energy, and so much more.

While the shifts in hormone levels throughout our cycle can feel overwhelming, the good news is, we don't have to be victims of these changes (or the coinciding symptoms). In fact, there are plenty of ways to support our bodies at each stage—such as mindfulness or nutrition. Another powerful tool in your toolbox? Fitness!

For instance, during the first half of your cycle after your period ends and up until ovulation, estrogen and your natural energy are rising, so the body is more primed for alternating strength and cardio workouts. During the second half of your cycle, estrogen drops immediately after ovulation then slowly rises and falls again toward the end of your luteal phase. 

During this phase of your cycle, your energy will be at its lowest, so you may feel more tired and lethargic. Be sure to honor yourself and take as much rest as needed.

Move when you feel inclined, and opt for exercise that helps decrease inflammation and stress in the body. I recommend starting with some gentle active stretching to help boost circulation and endorphins. Then, move into some low-impact strength workouts toward the end of your bleed.

After menstruation comes the follicular phase. Hormone levels start low at the beginning of the follicular phase (end of your period), then estrogen and testosterone start to rise, which can bring you energy, alertness, and improve your mood.

During this phase, it's great to alternate between strength training and cardio. Also, as you feel positivity coming in, this is the time to really get after your goals! Plus, embrace the spirit of new beginnings you'll likely experience—try a new sport, take on a new challenge, or check out a fitness class with a new friend.

At this point in your cycle, estrogen and testosterone rise to peak levels, boosting the effects of the follicular phase. That means your energy levels will be at their highest—which means this is the phase to make big moves and go hard. If you want to incorporate higher-intensity workouts into your routine, now is the time to do so. I suggest plenty of cardio and circuits to match your energy and enthusiasm!

The first two to three days of the luteal phase will feel very similar to the ovulatory phase. While you still feel those positive energy levels, feel free to continue doing strength and cardio workouts.

After a couple of days, estrogen and testosterone levels will start to decline, and your body will begin producing progesterone. As a result, you will feel yourself beginning to wind down. This may also be when you start to notice PMS symptoms. At this point, ease into low-impact strength workouts, then prioritize recovery routines (stretching, yoga, walking, etc.).