When I and the other girls in my class started menstruating in elementary school, we didn't talk to each other about it. There was no girl talk in the schoolyard, no sisterly sharing of experiences with the next one in line who came to school with a debuting uterus.

Except during sports lessons.

Every Thursday, when there was double time in the gym, the girls in my class would suddenly organize themselves into a joint strike to avoid attending classes. We just had to tell the teachers that we were menstruating.

And it worked every time.

To this day, I still meet menstruating women who avoid exercising when they're bleeding. Some because they simply can't. Others because they think it will do more harm than good if they pull on their sneakers and get their heart rate up when they're on their period.

In this article, we dissect the notion that physical activity during menstruation is a bad idea, and we give you concrete tips and tricks for exercising based on your menstrual cycle.

Spoiler alert: You don't have to cancel your fitness membership.

Author: Emma Libner, author, vagina activist and sexologist

The short answer: Can you exercise during your period? Or should you take a break?

Yes – you can exercise during your period. Exercise can actually help relieve menstrual cramps, improve your mood, and increase your energy levels. The key is to match the intensity to your body and energy levels.

Physical activity releases endorphins, which act as the body's natural pain reliever. However, this does not mean that everyone experiences their period the same way. Some feel energetic and ready to exercise, while others need more rest.

The most important thing is therefore to adapt your training to your body and energy level. And to remember your menstrual panties for training.

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Benefits of exercise during menstruation

We can start by listing all the benefits of practicing menstruation during your period. Here are all the positive effects:

• can relieve menstrual cramps (find five natural ways to reduce menstrual pain)

• can improve mood via endorphins (PMS be gone)

• can reduce stress and tension

• can increase blood circulation (like sex during menstruation)

• can provide more energy during the day

However, it is important to remember that the experience may vary from person to person.

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The myth about women and physical exertion

Rest cures and hysteria: The story behind the myth

It's no secret that exercise is healthy. It's one of those things that professionals across disciplines easily agree on.

However, it has not always been that way.

In the 19th century, for example, it was believed that women who expended too much energy were more likely to become hysterical. The idea was that too much physical activity could irritate the ovaries, whose sole purpose was to reproduce.

If that happened, it was believed that women could become ill – both physically and mentally.

Therefore, to treat the so-called hysteria, doctors prescribed rest cures for women from wealthy families.

During a typical bed rest regimen, the patient was not allowed to leave her bed for up to six weeks – except when she had to brush her teeth.

It was simply feared that any physical exertion could further stress the “weak” female body.

Fortunately, that's no longer how doctors think.

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Exercise during menstruation

Fortunately, today, doctors no longer prescribe strict rest regimens for women.

Still, the myth that menstruating women should skip training and continue in good health lives on. But we're ready to bust it. 

👉 Read 5 other myths about menstruation here.

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Your period can affect your energy levels

It is true that many people experience less energy at the beginning of menstruation.

The statistics also back it up.

A 2021 study of elite female soccer players reported:

• 87% decreased performance during menstruation

• 66% experienced slower reaction time

But even though menstruation can affect energy levels and performance, it doesn't mean that menstruating women can't exercise.

Just think of Serena Williams, who has won 23 Grand Slam titles, even though she has struggled with menstrual-related migraines for many years.

This shows that menstruation and sports can easily go hand in hand.

👉 Read the interview with Caroline Wich about why sports still fail to accommodate menstruating women.

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Why exercise can actually help during menstruation

There are several reasons why exercise can be a good idea – even when you are bleeding. Physical activity can, among other things:

• increase the production of endorphins (the body's natural pain reliever)

• improve blood circulation

• reduce menstrual cramps

• improve mood

• reduce stress and tension

Even light exercise like a walk or gentle yoga can make a noticeable difference.

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Cycle tracking: A growing trend in the world of sports

Today, more and more athletes are adapting their training to their menstrual cycle.

A famous example came in 2019, when the US women's national soccer team won the World Cup. After the victory, it was revealed that the coaching staff had tracked each player's menstrual cycle to optimize training.

Instead of training all players the same, they took into account:

• energy level

• hormonal fluctuations

• restitution

The result? World Championship gold – and a new way of thinking about female performance.

👉 Read more about the four phases of your cycle and what they mean for your profits.

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Mini guide: How to adapt your training to your cycle

Are you curious about which types of exercise are best at certain times in your menstrual cycle? Then read the mini guide below. But remember: All bodies are different. There are no rules - there is only your body and your sense of what you have energy for.

Phase 1: Menstrual phase (approximately days 1–5)

Your hormones are at their lowest level and your body is working to shed the lining of your uterus. Gentler forms of exercise can be helpful here:

• yoga

• stretch

• pilates

• walks

Although motivation may be low, exercise can actually help relieve menstrual cramps. The endorphins from physical activity can also improve mood.

Phase 2: Follicular phase (approximately days 6–14)

After menstruation, estrogen levels begin to rise. Many people therefore experience more energy, better motivation, and greater energy for exercise. This may be a good time to:

• strength training

• run

• cycling

• fitness training

However, some studies indicate that muscles may be more vulnerable in the first half of the cycle, so remember to warm up properly.

Phase 3: Ovulation (approximately day 14–16)

As ovulation approaches, you may experience an extra boost in energy. You can use this energy for more intense workouts such as:

• HIIT

• interval training

• heavy weight training

However, always start gradually and increase the intensity as your body feels ready.

Phase 4: Luteal phase (approximately days 17–28)

At the end of the cycle, progesterone increases, and many experience lower energy levels, increased fatigue, and PMS symptoms. Here it can be nice to focus on calmer forms of exercise:

• yoga

• pilates

• swimming

• quiet walks

These activities can help reduce stress and tension in the body.

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Exercise and menstruation: Listen to your body

There is no one right way to exercise throughout the menstrual cycle.

Our mini-guide is just a suggestion. The most important advice is therefore:

Notice it in your own body.

If exercise feels good – then exercise.
If the body needs rest – then rest.

Exercise can be a great help during menstruation, but it should always be done on your body's terms. Enjoy!

FAQ: Exercise and menstruation

Can you exercise during menstruation?

Yes. There are no medical reasons to avoid exercise during menstruation.

Does exercise help with menstrual cramps?

For many, exercise can reduce pain because the body releases endorphins.

Which exercise is best during menstruation?

Gentle activities such as yoga, walking, or light strength training can be good choices.

Should you avoid exercising during menstruation?

No – but it might be a good idea to adjust the intensity to your energy level.