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Exercise by phase: listen first, plan second

What science says about training with your cycle

Movement & sleep4 min read

Written by the Splash teamSources checked

On this page 3 sections
  1. Quick answer
  2. So how should you use your cycle?
  3. Sources

Quick answer

  • Cycle phase has only a trivial average effect on performance, and the evidence is low quality.
  • Personalise: plan around how you actually feel, not a calendar.
  • Exercise is safe on your period and may ease cramps.
  • Missed periods with hard training need a GP check.

You may have seen plans that tell you exactly which workout to do on which cycle day. The honest answer from research is: your cycle can change how you feel, but for most people it barely changes how you perform.

Trivial
How a 2020 review of 78 studies described the average effect of cycle phase on exercise performanceSee sources

That review (McNulty and colleagues, 2020) found performance might be very slightly lower in the early follicular phase, around your period, compared with the other phases. But the effect was tiny, the studies varied a lot, and the evidence quality was low. The authors recommended a personalised approach, not general rules.

For strength training the picture is the same. A 2023 review of the reviews concluded it is too soon to say that normal hormone ups and downs change how strong you are, or how much strength and muscle you build. Many studies did not even check which phase people were really in.

So how should you use your cycle?

Track how you feel. If you notice a pattern, like heavy legs before your period or extra spark mid-cycle, plan around it. Here is a flexible starting point, not a rulebook:

  1. Period

    Gentle movement like walking, yoga or swimming can ease cramps. Train hard if you feel good: there is no rule against it.

  2. Follicular

    Many people feel energy lifting. A fun time to try new classes or set a new goal, if you fancy it.

  3. Ovulation

    If you feel strong and social, enjoy team sports, dance or a tougher session.

  4. Luteal

    Energy may dip as your period nears. Keep moving, but feel free to dial the intensity down on rough days.

MythYou should not exercise on your period.
Fact

Exercise is safe on your period. The NHS suggests gentle exercise like yoga, swimming, walking or cycling as a way to ease period pain.

Quick quizWhat did the biggest review of cycle phase and exercise performance find?
  1. Big differences, so you must plan each phase
  2. Only a trivial average difference, with low-quality evidence
  3. No one trains well on their period
Show the answer

B. Only a trivial average difference, with low-quality evidence

The 2020 review of 78 studies found a trivial average effect and recommended a personal approach.

Sources

  1. McNulty et al. (2020) The effects of menstrual cycle phase on exercise performance in eumenorrheic women: systematic review and meta-analysis, Sports Medicine
  2. Colenso-Semple et al. (2023) Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training, Frontiers in Sports and Active Living
  3. NHS: Period pain
  4. NHS: Physical activity guidelines for adults aged 19 to 64
  5. NHS: Missed or late periods

Written by the Splash teamSources checked

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.

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