Move with Your Cycle: Workouts for Every Phase

How does the menstrual cycle work?

A “typical” cycle is often described as 28 days, but 21–35 days is normal for adults (often longer for teens). Cycles can vary from month to month — what matters is your own pattern. If your cycles are usually shorter than 21 days, longer than 35 days, or often absent, do not hesitate to seek clinical advice.

The cycle has four phases, each influencing energy, mood, appetite, and performance. Understanding these shifts helps you adapt your training with kindness and intention.

Menstrual phase (days 1–5)

Bleeding begins. Oestrogen and progesterone are at their lowest, which can mean cramps, backache, headaches, low mood, and reduced motivation.

Best activities:

• Gentle walks (10–30 min), mobility, light yoga (especially poses for lower back and hips), breathwork, and stretching.
• Heat (hot water bottle/warm bath) before or after movement can ease cramps.
• Try short movement snacks (5–10 min) across the day if longer sessions feel hard.

Pro tip: Listen to your body; rest is productive. Even light movement can reduce bloating, ease cramps, and lift mood. If you soak through a pad/tampon hourly, bleed longer than 7 days, or pass large clots, speak to a clinician.

Follicular phase (days 6–14)

After your period, oestrogen rises. Many notice better mood, sharper focus, and more physical energy. Recovery often feels quicker.

Best activities:

• Build intensity: intervals (HIIT), running, cycling, swimming, progressive strength training, group classes, and skill work (agility, balance).
• Aim for 2–3 strength sessions/week (full body or split), adding small increments in load or reps.

Pro tip: Use this energy surge to try new challenges or aim for personal bests — while keeping form, sleep, and fuelling solid.

Ovulation (timing varies)

Ovulation occurs ~14 days before your next period, so the exact day depends on cycle length. Around ovulation, oestrogen peaks; some also notice a small testosterone bump. Many feel strong, social, and motivated.

Best activities:

• High-intensity sessions, competitive sports (tennis, football, basketball), sprints, power-focused lifting.
• Prioritise warm-ups, landing mechanics, and hip–glute activation to support knees and ankles.

Pro tip: This is a great window for performance goals or events. Pair intensity with proper recovery: cool-down, stretching, protein, and hydration.

Luteal phase (days 17–28)

After ovulation, progesterone rises as oestrogen tapers. Many experience slower digestion, fluid retention, heat intolerance, reduced endurance, and PMS (bloating, breast tenderness, headaches, irritability, low mood).

Best activities:

• Moderate cardio (brisk walking, steady cycling), low-impact training (Pilates, swimming), lighter strength (reduce load/volume), restorative yoga.
• Keep movement consistent, but shorten sessions or lower intensity if needed.

Pro tip: Avoid overexertion. Focus on rhythm and routine. Support energy with regular meals (protein + complex carbs + healthy fats) and 7–9 hours of sleep.

Tips for staying active during your cycle

1. Listen to your body: Let daily symptoms guide intensity. Swap an intense day for mobility or walking if you’re crampy, drained, or dizzy. Rest without guilt.
2. Choose activities you enjoy: Enjoyment builds consistency. Rotate walking, swimming, yoga, strength, dance, or team sports to match mood and energy.
3. Plan with flexibility: Schedule harder blocks in late follicular/around ovulation; deload or go lighter in late luteal/early menstrual days. It’s fine to shorten a session.
4. Fuel well: Build balanced plates:
   – Protein: 20–30 g/meal (eggs, fish, chicken, tofu, beans)
   – Complex carbs: oats, rice, potatoes, whole grains
   – Healthy fats: olive oil, nuts, seeds
   – Colour: veg and fruit for fibre and micronutrients
   After your period, prioritise iron (lentils, spinach, red meat if eaten) plus vitamin C (peppers, citrus) to aid absorption. If you’re frequently fatigued, ask about an iron test before supplementing.
5. Hydrate: Aim for 6–8 glasses/day, more with heat or exercise. Add electrolytes for long workouts or heavy sweat. Peppermint or ginger tea can help with nausea/bloating.
6. Supplement thoughtfully: If symptoms are significant, speak to a clinician about iron, vitamin D, magnesium, omega-3, or vitamin B6. Test where appropriate rather than self-dosing high amounts.
7. Prioritise recovery: Sleep 7–9 hours, include rest days, and use active recovery (easy walks, stretching). Heat therapy and gentle movement can both help cramps.
8. Mindfulness & duʿāʾ: On days you cannot pray, stay connected through dhikr, duʿāʾ, Qurʾān listening, and mindful breathing. Compassion for your body is part of worship.
9. When to seek care: See a clinician if you have very heavy bleeding (soaking hourly), periods >7 days, severe pain, fainting/dizziness, or cycles <21 or >35 days consistently. If you live with PCOS, endometriosis, thyroid disease, diabetes, anaemia, or IBS, ask for personalised guidance.

Staying active for the long term

An active life across your cycle supports heart health, bone density, mood, sleep, and metabolic health. When you understand your body’s rhythm and adjust training with kindness, fitness becomes more sustainable — and more joyful.

Stay connected to your body. Honour its signals. Remember that small, consistent steps create meaningful change. Stay active, stay strong, and be gentle with yourself.

Educational content, not a substitute for medical advice.

REVIEWED BY DR HUSSAIN