As a result, PMS symptoms-like irritability and anxiety-start to creep up, while fluctuating blood-sugar levels and inflammation sap precious motivation. If you feel super sore, give yourself an extra day between workouts, Bruinvels adds.Īt this point, both estrogen and progesterone levels fall. Swap sprints for easy runs and stick to weights you can lift for eight to 10 reps. Help your body bounce back by switching to moderate-intensity exercise, Sims says. Stick to steady state cardio and strength training. FYI: Higher levels of progesterone can contribute to muscle breakdown, making proper recovery even more important than usual, says Bruinvels. Around ovulation, estrogen briefly drops while progesterone increases. Things get a little wonky in this part of your cycle. Now’s the time to bust out that jump rope or join a boot camp class and really push!
If you feel next-level amazing, make the most of it by continuing to lean in to strength training, plus sprints and intense workouts. Now's the time to up your training intensity. Woo! “Estrogen is associated with feeling happy, engaged, and strong,” says Bruinvels. (Try five sets of five reps at 80 percent of your one-rep max-i.e., the most weight you can lift for one rep.)īetween the end of your period and about three days before ovulation, estrogen levels spike, which means you’ll have more energy to work out and recover faster. In fact, go for loads you can manage for only six reps, tops. If you’re craving easy, restorative movement, focus on low-intensity workouts like yoga, Pilates, and stretching during your period, says Bruinvels.īut…if you feel energized, hit the weights and lift heavy, says Sims. But it’s actually prime time to build strength and muscle, thanks to relatively high testosterone, Sims notes. Right about now (the start of your period), low levels of estrogen and progesterone (plus extra inflammation) may have you feeling pretty unmotivated to get moving, says Bruinvels (womp womp). You’ll be amazed by how good you feel once things are truly, totally simpatico. A period-tracking app (there are many you'll see) can help you understand each part of it-and how it impacts the body.įrom there, use this guide to tweak your get-sweaty routine. The first step? Get to know-like, really know-your cycle. No matter your goals, the right training during specific times of the month will optimize outcomes, says Sims. Any woman can maximize her workouts by learning to go with her flow. Sims, PhD, who’s been researching female athletes for 20 years.Īnd it’s not just for fitness pros either. Turns out, tailoring your routine to your cycle, a technique known as phase-based training, empowers you to take advantage of your physiology to look and feel your best and to perform at your fullest potential, according to Women’s Health advisory board member Stacy T.