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3 Ways to Train Around your Menstrual Cycle



It’s that lovely time of month. You’re feeling bloated, tired, sluggish, and have low mood. You have no motivation and it feels like it’s almost impossible to get out of bed and go to the gym. Is this normal? Yes. While exercising doesn’t necessarily help you feel better, it does help with the “flow.” There are ways to work around your menstrual cycle to still get in a good workout.


Here are 3 Ways you can Train Around your Menstrual Cycle:

  1. Listen to your body. You will have low energy and mood. If you need a rest day, especially on the first couple days, then take it. Aim to get 8-9 hours of sleep.

  2. Lower the weight or do an active rest day. Joints will not be at their best so injuries are more likely to occur. To work around this: - Minimize or keep the weights low for hinging exercises such as RDLs, deadlifts, hip thrusts etc for your low back as it it more sensitive during this time. - Make sure you warm up and spend more time warming up than usual. Lower the weight and do more reps. - Do steady state cardio, go for a walk, or some yoga. - Take longer rest in between sets.

  3. Let go of expectations. This is part of the female body. It makes no sense to beat yourself up for something you have no control over, and not being able to hit the same weights as when you aren’t on your menstrual cycle. Your body physically can’t during this time. Accept it and do what you can.


Your menstrual cycle is the time when your body needs the most rest, awareness, patience and understanding for workouts. It’s important to listen to your body and modify accordingly.

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