Should You Exercise On Your Period? Here's What Your Body Is Telling You

A guide to exercising on your period:

• Exercise during your period is generally safe: For most people, staying active while on your period is perfectly fine and may even help support overall wellbeing.
• Movement may help ease period pain: Activities like walking, yoga and strength training have all been shown to help reduce menstrual cramps for many people.
• Listen to your body: Your energy levels and symptoms can change from cycle to cycle, so it's okay to adjust your workouts or take a rest day when you need one.
• One workout won't change your cycle: A single exercise session is unlikely to bring on your period early, but long-term intense training combined with low energy availability can affect menstrual health.

Your period can feel different from one month to the next. One cycle you might feel ready to stick to your usual workout, while the next you barely feel like getting off the couch. If you've ever wondered whether exercise on your period is a good idea or if it's better to rest, you're not alone. 

The good news is that there's no single rule when it comes to moving during your period. Your body isn't meant to feel the same every day of the month, and it's okay for your exercise routine to change with it. Here's what the science says about exercising on your period and how to find an approach that works for you. 

Here's what the science actually says.

Is it safe to exercise during your period? 

For most people, yes, it's safe to exercise during your period. If you feel up to it, there’s generally no reason to stop moving because you have your period. In fact, staying active may actually help support wellbeing and ease some common menstrual symptoms¹. 

That said, this is where listening to your body matters. Energy levels, flow, and symptoms can change from one cycle to the next, so it’s okay to adjust your routine based on how you’re feeling. Some days you might enjoy a walk, strength session or a yoga class. Other days, rest may be exactly what your body needs. 

If you’re wondering whether your period affects performance, you’ll be relieved to know that there’s not enough evidence to suggest that hormonal changes have an impact on strength or how your body responds². 

Does exercise help period pain? 

If period cramps are making you rethink your usual workout, you’re not alone. However, research actually shows that different types of movement may help ease menstrual pain. In fact, an analysis of nearly 1,800 people found that a range of exercise types, from relaxation exercises to yoga, aerobic activity, and strength work, were effective at reducing menstrual pain over eight weeks³. Relaxation exercise came out on top as the most efficient³. Another 2025 review reached a similar conclusion, with strength training potentially emerging as the most effective option of all⁴.

So, why might movement help? One theory is that exercise may encourage healthy blood flow, trigger the release of endorphins and may help influence prostaglandins - the hormone-like compounds involved in menstrual cramping⁵.

What types of exercise are best for period pain? 

There's no single type of exercise for period pain that works for everyone. The best option often depends on how you're feeling and what feels comfortable for your body that day.

If you're experiencing cramps or low energy, gentle movement such as walking, yoga, swimming, or light stretching can be a good place to start. If you feel up to it, you may also choose to continue your usual routine, whether that's strength training, cycling, or another form of exercise you enjoy.

Rather than searching for the "best" workout, focus on finding the type of movement that feels right for you. Choosing an activity you enjoy may make it easier to stay active throughout your cycle.

Adjusting movement to how you feel during your period

The best exercise during your period is the one that matches how you're feeling that day. Your energy levels and symptoms can change throughout your cycle, so it's normal for your exercise routine to change too.

On days when you're feeling more tired or experiencing cramps, self-care with gentle movement may feel more comfortable. If you have more energy and your symptoms are mild, you can usually continue with your regular exercise routine. And if your body is telling you it needs a rest day, it's okay to take one. Even the research suggests that it's important to choose movement that suits your individual needs⁶. 

Can you do strength training on your period? 

Yes, for most people, strength training is generally fine during your period. Research suggests that your menstrual cycle doesn’t have a consistent effect on strength or power. One study found no systematic differences in muscle force, velocity, or power across different phases of the menstrual cycle⁷. Broader reviews have reached similar conclusions, with researchers noting that any changes in performance tend to vary from person to person⁸ ⁹. 

That said, your workout may feel different from one day to the next. If you're experiencing cramps, lower back discomfort, or fatigue, you might choose to reduce the weight, shorten your session, or swap to a gentler form of movement. Listening to your body and adjusting your routine when needed can help you stay active while supporting your wellbeing¹⁰.

Can exercise start your period early? 

A single workout is unlikely to make your period start early. While many people notice changes in how they feel throughout their cycle, there's little evidence to suggest that one exercise session can shift the timing of your period.

It's helpful to look at the bigger picture. Research suggests that changes to the menstrual cycle are more likely to occur when the body experiences ongoing physical and metabolic stress over time. This can happen when high levels of training are combined with low energy availability, meaning you're not eating enough to support your activity levels¹¹ ¹².

If you exercise regularly, fuelling your body with enough food and allowing time for recovery are both important parts of supporting your overall health and wellbeing. If you notice ongoing changes to your menstrual cycle, it's a good idea to speak with your healthcare professional.

Moving with your cycle, not against it 

There's no single approach that's right for everyone. The best routine is one that works with your body, not against it. Some days you might feel like sticking to your usual workout. On others, a walk in nature, some gentle stretching or a rest day may feel like the better option. Adjusting your routine to suit your energy levels and symptoms is a normal part of looking after your wellbeing.

Keen to read more? Explore articles like the different phases of your menstrual cycle and the lowdown on PMS symptoms on the Swisse Wellness Hub. 

References:

1. Buchanan-Smith LIM, Pang AH, et al. Physical Activity and Menstrual Health Symptoms and Characteristics: A Systematic Review and Meta-Analysis of Observational Studies. J Womens Health (Larchmt). 2025 Dec;34(12):1535-1547. doi: 10.1177/15409996251365804. Epub 2025 Aug 6. PMID: 40766994. 
2. Colenso-Semple, L. M., 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, 5, Article 1054542. https://doi.org/10.3389/fspor.2023.1054542 
3. Tsai IC, et al. Comparative Effectiveness of Different Exercises for Reducing Pain Intensity in Primary Dysmenorrhea: A Systematic Review and Network Meta-analysis of Randomized Controlled Trials. Sports Med Open. 2024 May 30;10(1):63. doi: 10.1186/s40798-024-00718-4. PMID: 38816591; PMCID: PMC11139836. 
4. Xiang Y, et al. (2025) Efficacy and safety of therapeutic exercise for primary dysmenorrhea: a systematic review and meta-analysis. Front. Med. 12:1540557. doi: 10.3389/fmed.2025.1540557 
5. Dehnavi ZM, et al. The Effect of aerobic exercise on primary dysmenorrhea: A clinical trial study. J Educ Health Promot. 2018 Jan 10;7:3. doi: 10.4103/jehp.jehp_79_17. PMID: 29417063; PMCID: PMC5791467. 
6. Carroquino-García, P., Jiménez-Rejano, J. J., Medrano-Sánchez, E., De La Casa-Almeida, M., Díaz-Mohedo, E., & Suárez-Serrano, C. (2019). Therapeutic exercise in the treatment of primary dysmenorrhea: A systematic review and meta-analysis. Physical Therapy, 99(10), 1371–1380. (cited in Otsuka et al., 2025, PMC12374421) https://pmc.ncbi.nlm.nih.gov/articles/PMC12374421/ 
7. Romero-Moraleda B, et al. The Influence of the Menstrual Cycle on Muscle Strength and Power Performance. J Hum Kinet. 2019 Aug 21;68:123-133. doi: 10.2478/hukin-2019-0061. PMID: 31531138; PMCID: PMC6724592. 
8. Kowalska, K., et al. (2025). Evaluation of the impact of hormonal fluctuations during the menstrual cycle on the performance of female athletes — Systematic review. Muscles (PMC12195628). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12195628/ 
9. Moore, Sam R, et al. Menstrual Cycle Phase-Based Strength and Conditioning Training for Elite Team Sport Female Athletes. Strength and Conditioning Journal 47(3):p 340-352, June 2025. DOI: 10.1519/SSC.0000000000000879 
10. Caldwell, et al. (2011). Menstrual Cycle Effects on Perceived Exertion and Pain During Exercise Among Sedentary Women. Journal of Women's Health (2002). 20. 439-46. 10.1089/jwh.2010.2042. 
11. De Souza, M. J., & Williams, N. I. (1999). Exercise and reproductive dysfunction. Fertility and Sterility, 71(1), 1–12. https://doi.org/10.1016/S0015-0282(98)00392-6 
12. Loucks, A. B. (2007). Energy availability discriminates clinical menstrual status in exercising women. (As cited via supporting PMC source) — PMC4342163. https://pmc.ncbi.nlm.nih.gov/articles/PMC4342163/