Exercising is nearly always a great idea. It keeps you fit, it’s fun, it’s good for your mental health, it really is awesome. However, during your period, for some women, working out can seem like the worst possible thing imaginable. You just want to stay in bed, eat chocolate and watch chick flicks – we get it. But what does science say? Should you workout on your period? Let’s get into it.
How your hormones affect your fitness motivation
There are a number of hormonal changes that occur throughout your menstrual cycle, and these changes are the most extreme just before and during your period. During your period, progesterone and estrogen are at their lowest, which can leave you feeling tired, lethargic with decreased strength and motivation.
Estrogen gets a lot of stick in the fitness world as a hormone that increases fat storage and causes moodiness, but it’s also an anabolic, growth-like hormone. Estrogen also aids recovery after lifting and increases your metabolic rate. A study published in 2016 found that women experienced greater strength and power when their estrogen levels were the highest – around ovulation.
Progesterone reduces your motor cortex function and promotes catabolism, meaning that you will likely have a slower reaction time and less muscle recruitment, as well as diminishing muscle protein synthesis post-workout. When this is considered in line with the fact that progesterone also stimulates the appetite – it might be a good idea to go easy on the workouts when progesterone is at its highest, which is typically in the middle of the luteal phase – just before your period.
What are the benefits of working out during your period?
A benefit of working out on your period is that it may help to improve your mood due to the boost of endorphins you will be producing during exercise. Endorphins reduce the perception of pain which can also be highly beneficial if you suffer from symptoms of premenstrual syndrome (PMS) like stomach pain.
Plus, as shown in a 2007 study, exercise can help to increase serotonin and dopamine, two feel-good neurotransmitters. These neurotransmitters are typically low during your period because estrogen is at its lowest, one of the hormones that influence the production of these neurotransmitters. So if you’re susceptible to feeling low during your period, exercising can be a good way to boost your mood.
Do you have to workout during your period?
First of all: you never have to work out during your period. Exercising is absolutely recommended for everyone in the world, it’s essential in feeling and performing well and being in good general health. But exercising during your period for some isn’t an option.
Premenstrual syndrome, also known as PMS, can be debilitating. The thought of getting out of bed is hard enough, let alone running on a treadmill or lifting weights. So guess what? You don’t have to force yourself to the gym.
What’s more, research shows that leading up to your period and during, your metabolic rate is significantly elevated which means you’re going to be burning more calories at rest. If your goal is weight loss, this should give you some relief that your body is still working hard during your period even if you’re not at the gym pushing it.
So to summarize, should you exercise during your period? The answer is it’s up to you. It’s important to be aware of how your body changes, so you can work with it rather than against it, to ultimately be the happiest, healthiest you possible.
Meet Emilina
Emilina is a clinically trained nutritionist turned health writer who has worked with top health and wellness brands including the National Football League (NFL), Muscle & Strength, Breaking Muscle as well as manages written content for many professional athletes. She currently lives in Orange County, California.
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