On this page 4 sections
Quick answer
- Exercise on your period is safe and may ease cramps.
- Performance differences across the cycle seem small and personal.
- Periods stopping with heavy training needs a check-up.
Moving your body on your period is safe, and for many people gentle exercise actually eases cramps. The NHS lists yoga, swimming, walking and cycling as things that may help period pain. A Cochrane review of 12 small trials agreed that exercise might reduce period pain, although the evidence is low quality.
What does the science say about performance?
A 2020 review pooling many studies found performance might be very slightly lower in the early follicular phase (around your period) on average, but the effect was trivial, the evidence was low quality, and it varied a lot between people. A 2023 review of strength training found no clear influence of cycle phase on strength or muscle gains. In short: listen to your own body.
Making it comfy
- Tampons, cups or discs are handy for swimming.
- Period pants or a pad plus dark leggings for the gym.
- Drink water and have a snack if you feel low on energy.
- Choose gentler sessions on heavy or crampy days if that feels better.
- The NHS aims for 150 minutes of moderate activity a week for adults. A period is not a reason to skip it, but it is a fine reason to swap a session for a walk.
- Period
Gentle walks, yoga or swimming can soothe cramps.
- Follicular
Many people feel up for trying something new or harder.
- Ovulation
Energy often feels high. Warm up well.
- Luteal
Steady, moderate movement can help PMS symptoms, as the NHS suggests regular exercise for PMS.
MythYou should avoid exercise or swimming on your period.
The NHS lists exercise as something that can ease period pain. Swimming is fine with a tampon or cup.
- Train harder
- See a GP, because it can be a sign you are not getting enough energy
- Ignore it, it is normal for athletes
Show the answer
B. See a GP, because it can be a sign you are not getting enough energy
Periods stopping with heavy training is common but not harmless. The IOC consensus statement lists missing periods as a warning sign of low energy availability, which can affect bone health, and it needs support.
Sources
- NHS: Period pain
- Armour et al. (2019) Exercise for dysmenorrhoea, Cochrane Database of Systematic Reviews
- McNulty et al. (2020) Menstrual cycle phase and exercise performance, Sports Medicine
- Colenso-Semple et al. (2023) Current evidence shows no influence of menstrual cycle phase on acute strength performance or adaptations to resistance training, Front Sports Act Living
- NHS: Physical activity guidelines for adults aged 19 to 64
- 2023 IOC consensus statement on Relative Energy Deficiency in Sport (REDs), Br J Sports Med
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.