Period Workout: Moving With Your Cycle, Not Against It

When your period arrives, it’s easy to want to skip the gym and camp out on the couch. But here’s the thing: moving your body during your period can actually help you feel better, not worse. It’s not about forcing yourself into punishing workouts — it’s about working with your body’s natural rhythms, not against them.

Let’s break down how to exercise on your period in a way that supports your body, boosts your mood, and leaves you feeling empowered.

Should you work out on your period?

Yes, if you feel up to it!

Exercising during your period is generally safe and comes with some real benefits. Research shows that physical activity increases endorphins, your body’s natural painkillers, which can ease cramps and improve mood.

That said, rest is just as valid. If you’re exhausted or cramping hard, it’s okay to skip the workout or opt for something less intense, like a walk or a yoga flow. Listening to your body is the most important thing — not sticking to a rigid routine.

Why is it so hard to exercise on my period?

Feeling sluggish during your period isn’t just in your head. Hormone levels, especially estrogen and progesterone, drop at the start of your cycle. This can make you feel more tired or less powerful.

On top of that, you might be dealing with blood loss, cramps, headaches, or digestive issues. All of these can affect how you feel when you move. It’s normal for exercise to feel harder during your period — and that’s why adjusting expectations matters.

Which exercise is best during periods?

There’s a lot of talk about how exercise can help with PMS and painful periods (called primary dysmenorrhea), but here’s what the science actually says.

While many health organizations suggest that moderate aerobic exercise may help ease period pain and premenstrual symptoms, the hard evidence is still limited. Studies have shown that regular exercise can improve mood, reduce fatigue, and help with bloating, but high-quality clinical trials proving that exercise directly treats menstrual disorders are scarce.

That doesn’t mean you shouldn’t move — it just means expectations matter. Exercise offers overall health benefits, from better heart health to improved mental well-being, and moderate movement is generally safe during your period. But it’s not a magic fix or guaranteed pain reliever.

Some of the gentler exercises that many find helpful during menstruation include:

• Walking or light cardio for boosting circulation
• Yoga and stretching for easing tension in the lower back and hips
• Light strength training for maintaining muscle tone (but you can dial back the intensity or weight if you prefer).
• Swimming offers a low-impact, full-body workout (just use period-safe protection like tampons or a menstrual cup).

What exercises should be avoided during periods?

It’s less about strict “no-go” moves and more about what feels right for you. Still, some activities might feel uncomfortable:

• High-intensity workouts (like sprints or heavy HIIT) can feel extra draining (or even more painful) when energy is low.
• Heavy lifting or max effort strength work might not be the best if you’re dealing with cramps or bloating.
• Inverted yoga poses (like headstands) are often skipped during periods, though there’s no strong medical reason you have to avoid them.

Can I do squats during periods?

Yes — and they might even help reduce your menstrual pain!

A 2022 randomized controlled trial published in the Journal of Obstetrics and Gynaecology looked at how different squatting exercises impact menstrual pain, pelvic mechanics, and uterine blood flow in people with primary dysmenorrhea.

The study found that adding modified wall squats or sumo squats to a yoga routine was more effective at reducing menstrual pain and distress compared to yoga alone. Deep squats also helped, but sumo squats showed particularly strong results. Researchers suggest this happens because squatting improves pelvic alignment and reduces pelvic congestion, which can ease cramping and discomfort.

If you’re feeling up to it, adding gentle squat variations (especially wall-supported or sumo squats) to your routine could be a smart way to manage symptoms. Just remember to listen to your body and skip or modify exercises if anything feels uncomfortable.

How to adjust your workout for your period

The golden rule here is flexibility.

You might want to lower the intensity, shorten your sessions, and make sure you’re staying hydrated and well-fueled. If you’re losing more blood, focus on iron-rich foods to keep energy levels steady. And if you need to rest? That’s part of a healthy workout routine, too.

Your menstrual cycle affects more than just your body — it can impact mood, motivation, and stress. Exercise is a known mood booster, helping reduce anxiety, irritability, and low mood linked to hormonal changes. But remember, balance is key. Movement should leave you feeling better, not drained.

Work with your body, not against it

Your period isn’t something to “conquer” — it’s part of your natural rhythm. Some days, movement will feel amazing. Other days, rest will feel better. Both are valid, and both support your health.

By respecting your body and adapting your workouts, you’re choosing a path that’s not just body-positive but truly empowering. And that’s what real wellness looks like.

Tassia O'Callaghan is an experienced content writer and strategist, having written about a vast range of topics from chemical regulations to parenting, for brands like Peanut App Ltd, Scary Mommy, Tally Workspace, and Fertility Mapper. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.