Best workouts during your period
You're on your period and debating whether to go to the gym. The internet says "listen to your body" which is the fitness equivalent of "it depends." Here's what's actually going on and what to do about it.
What your body is doing right now
Your estrogen and progesterone just dropped to their lowest point. That's why you feel like a deflated balloon. Your uterus is shedding its lining, which takes energy. Your iron levels dip. Your body temperature drops slightly.
None of this means you can't train. It means your body is doing extra work, and your workout should account for that.
What actually works
Light to moderate movement. Walking, yoga, swimming, light weights at 50-60% of your max. The goal is blood flow, not PRs.
Studies from the British Journal of Sports Medicine show that light exercise during menstruation can reduce cramp severity by up to 25%. Movement increases blood circulation, which helps with pain more than lying on the couch does.
If you feel good enough to lift, go for it. Stick to compound movements at moderate weight. Squats, deadlifts, rows. Keep rest periods longer than usual. Skip the HIIT.
What to skip
Heavy singles and maximal lifts. Your coordination and reaction time are slightly reduced during days 1-3. Not enough to matter for most things, but enough that a 1RM attempt is a bad idea.
Inversions in yoga are fine despite what your aunt told you. There's no evidence they cause issues during menstruation.
Hot yoga can be rough since your pain threshold is lower this week. Regular temperature is better.
The food part
Iron. Your body is losing it. Dark leafy greens, red meat if you eat it, lentils. Pair with vitamin C for absorption.
Magnesium helps with cramps. Dark chocolate counts. So do pumpkin seeds and almonds.
The carb cravings are real and hormonal. Eating complex carbs (sweet potato, oats, rice) will do more for your energy than fighting the craving and eating nothing.
Train with your cycle, not against it
Lune adjusts your workouts to your menstrual cycle automatically. Same program, smarter timing.
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