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Sync Your Workouts with Your Menstrual Cycle

  • Jul 2
  • 1 min read
Sync Your Workouts with Your Menstrual Cycle
Sync Your Workouts with Your Menstrual Cycle

Why do I feel unmotivated to exercise before my period, even though I know it's good for my body? What kind of workout should I do then?


Actually, we can plan our workouts according to our menstrual cycle, and it can be even more effective!


🔸 Menstrual Phase (your period):

  • During this time, both progesterone and estrogen levels are low, which makes you feel more tired. Some people also experience heavier flow in the first few days, making intense workouts less suitable.

→ It’s okay to take 1–2 days off, then go for low-intensity exercises like yoga or brisk walking.


🔸 Follicular Phase (after your period):

  • You’ll likely feel more energetic and motivated—because you actually are! Strength and endurance are at their peak in this phase, which lasts until ovulation (before the luteal phase).

→ It’s the best time for high-intensity workouts like HIIT or strength training.


🔸 Luteal Phase (after ovulation):

  • If there’s no fertilization, hormone levels drop sharply. Many women experience PMS symptoms such as mood swings, increased appetite, or bloating during this phase.

→ Opt for moderate-intensity workouts like Pilates, which can help relax your muscles, ease stress, and reduce PMS symptoms.


Listening to your body and syncing your workouts with your cycle can help you feel better, perform better, and stay consistent without burning out.



To find PCOS dietitian Malaysia, click: https://www.dietitianmate.com/en/pcos-diet-programme

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