Is it safe to exercise during my period?

You’ve likely heard mixed messages about whether you should work out on your period, or not.

Some say “push through,” others say “rest completely.” So what’s actually true?

According to all my extensive research, and more recent female-specific studies: it is absolutely safe to exercise during your period.

In fact, depending on how you feel, it can be beneficial. & not just physically, but hormonally too.

If you heard and are of the belief that it's unsafe to exercise on your period, this is likely due to old beliefs - before female-specific research was actually conducted - because nobody actually knew what was right or not... (same with exercising during pregnancy) (which by the way is also very beneficial when done safely) ... so 'experts' & doctors alike just advised women not to. Just in case.

What’s happening in the body?

On Day 1 of your cycle, when your period begins, oestrogen and progesterone are at their lowest. This hormonal low can lead to feelings of fatigue, lower motivation, and sometimes heightened emotional sensitivity. At the same time, your core temperature is lower, inflammation levels tend to be reduced, and your body is generally more stable and mobile - especially in the hips and joints.

That means light to moderate movement can feel surprisingly good, even when energy is lower. Endorphins released during exercise can also reduce the perception of pain and improve mood, which is particularly helpful if you experience cramps, bloating, or irritability. And 'getting the body moving' enhances circulation, which can help ease the other kind of blood flow too.

So, should you train?

There is no single answer for everyone, but here’s what the research and clinical data suggest:

• Yes, you can train on your period.

• No, it won’t negatively affect your hormones.

• In some cases, it might even improve your symptoms.

The key is adjusting intensity and volume based on how you feel. If you're bleeding heavily or experiencing fatigue, it makes sense to reduce training load or focus on mobility and recovery-based sessions. If you're on day 3 or 4 and feel energised, strength training or low-impact cardio is totally appropriate.

Recommended training during menstruation:

• Mobility work or yoga – helps relieve cramps, bloating, and fluid retention

• Walking or gentle cardio – supports circulation and energy without over-stressing the system

• Bodyweight or low-resistance strength training - if energy permits, this can feel grounding and stabilising (pre-fuel and refuel appropriately if the intensity raises)

• Rest – Fully valid. Especially in the first 1–2 days, recovery may be the most supportive option

The bottom line: be intuitive. What does your body need? What are you craving?

When not to train:

• If you're experiencing severe period pain, dizziness, or exhaustion, skip the session. Your body is already working hard. Bleeding and hormonal rebalancing are metabolically demanding processes.

• If training feels mentally or physically draining, don’t override that with discipline. Tune in, not push through.

Final thought

Exercising on your period isn’t just “safe”, it’s often a good idea. But the answer isn’t one-size-fits-all. What matters most is personalisation: adapting your movement to your symptoms, energy levels, and recovery needs.

The menstrual cycle is a physiological cycle (like sleep, hunger, or digestion). It doesn’t need to be fought against. With the right adjustments, your training can work with your cycle, not against it.

So yes, move. But more importantly, choose how you move. That’s the power of being self-aware, and syncing to your cycle.