Everything You Need to Know About Working Out During Different Phases of Your Menstrual Cycle

Have you ever noticed that on some days you feel like you’re ready to take on the world, but on others, just getting off the couch feels like an insurmountable task? There’s science behind that! As women, our bodies go through a series of hormonal changes every month, and these fluctuations can influence our energy levels, strength, and even moods. 

If you’re someone who loves to work out, you might be wondering how to work with your cycle instead of against it. To that end, here’s everything you need to know about your menstrual cycle, how each phase of it can impact your workouts, and how you can adjust your fitness routine to make the most of it:

The Menstrual Cycle 101: Understanding the Phases

Before going into the specifics of working out at each phase of your menstrual cycle, it’s helpful to understand what happens at each phase in the first place. The menstrual cycle typically lasts 28 days, though it can vary from woman to woman. It’s divided into four main phases:

1. The menstrual phase starts from day 1 to 5 and is when your period starts. During this phase, your body sheds the uterine lining. 
2. The follicular phase starts from days 6 to 14. During this phase, your estrogen levels rise as your body prepares to release an egg. 
3. The ovulation phase happens on day 14, give or take a day, and is when the egg is released. During this phase, your estrogen levels peak. 
4. The luteal phase, which happens during days 15 to 28, signals the rise of progesterone to prepare for a potential pregnancy. If there’s no fertilization, hormone levels drop, which then leads to your next period. 

Now that you know the basics, here’s how to adjust your workouts during each phase.

Menstrual Phase: Take It Easy (Days 1-5)

It’s common to feel fatigued, crampy, and just plain “meh” during your period. That’s because your body is working round the clock, which leads to your energy levels being lower than they usually are. 

That doesn’t mean, though, that you have to skip exercise altogether. In fact, some light physical movement can actually help relieve cramps, improve your mood, and increase circulation. If you feel up to it, make some space for a workout in your schedule.

What to Focus On:

Light, low-impact exercises such as walking, gentle yoga, or stretching are your best friends during this phase. These activities can help ease tension without putting too much strain on your body. 

If you’re feeling up to it, a short, low-intensity workout can leave you feeling refreshed – just don’t push too hard and overdo it.

Remember to wear a wireless supportive sports bra to support those tender breasts – we offer plenty of those here in our Anita Active collection. We particularly recommend our LIGHT & FIRM sports bra for working out during your menstrual phase – it really lives up to its name, with seamlessly pre-shaped cups made out of extra soft microfiber. 

Follicular Phase: The Time to Shine (Days 6-14)

After your period ends, you might notice a surge in energy and motivation. You can thank estrogen for that! As this hormone rises during the follicular phase of your menstrual cycle, it boosts your mood, increases strength, and even improves your endurance. This is the phase where you’re most likely to crush your workouts and feel unstoppable.

What to Focus On:

The follicular phase is the best time to push yourself. You can smash a wide variety of workouts, from high-intensity interval training (HIIT), weightlifting, cardio, and even boxing. Your body is primed to handle more intense exercise, and you’ll likely recover faster too. 

A wireless supportive sports bra is still your ideal companion through these tough workouts. Because your breasts won’t feel as tender, you can start wearing ones that offer more compression to keep everything in place and minimize breast movement and bounce. Our Air Control DeltaPad Sports Bra is a great choice – it offers maximum support and has a stylish look with its distinctively minimalist design and micro mesh front.  

Ovulation Phase: Peak Performance (Around Day 14)

Ovulation is essentially the grand finale of the follicular phase. This is when your estrogen levels are at their highest, and you might feel incredibly strong and energetic. This is the perfect time to set personal records, whether it’s lifting heavier weights, running longer distances, or trying a new challenging workout.

What to Focus On:

During ovulation, high-intensity workouts, powerlifting, or endurance-based exercises are ideal. Your body will be at its physical peak, and you’ll likely notice an increase in coordination and strength. Just be mindful –  some research suggests that the risk of injury, particularly to joints, might be slightly higher during this phase due to hormonal changes. It’s okay to push, but you should always warm up properly and listen to your body.

During this phase, switching to a maximum support sports bra is your best bet. They’re perfect for high-impact activities, like the ones listed above. You’ll love our EXTREME CONTROL sports bra: it’s specifically designed with solutions in mind for some of the most common concerns like bounce control that women face when they engage in intense activities. 

Luteal Phase: Slow It Down (Days 15-28)

After ovulation, progesterone takes center stage. It’s a hormone that can make you feel more tired and less motivated, and your energy levels and endurance might take a hit during this phase. You might also experience symptoms of PMS such as bloating, mood swings, and increased sensitivity to pain. 

What to Focus On:

Dialing back the intensity of your workouts is a good idea during the luteal phase. You can still work out if you’re feeling up to it, but instead of diving into an intense exercise, you might want to try moderate activities instead, like swimming, cycling, or Pilates. 

Strength training with lighter weights and more reps can also be a good option. This phase is all about maintaining consistency without overdoing it. If you’re feeling particularly sluggish, don’t be afraid to swap a workout for a relaxing walk or a restorative yoga session. Remember, your body needs extra care during this time.

Workout Smart, Workout Hard with Sports Bras from Anita Active

Working out with your menstrual cycle in mind isn’t about limitations – it’s about optimizing your fitness routine to match your body’s natural rhythm. By understanding how your hormones impact your energy, strength, and recovery, you can make smarter choices that leave you feeling empowered and in control.

Here at Anita Active, you’ll find a wide selection of sports bras and other workout gear that will help you feel comfortable and supported through each phase of your menstrual cycle. Visit our Sports section now!