Is it OK to Do Gym in Periods? Experts Weigh In

For many women who love going to the gym, the all-too-familiar monthly menstrual cycle can be a real drag. Many of them are often left trying to figure out whether or not they should hit the gym even when they’re on their periods. And the question remains the same – with all the cramping and bloating, is it okay to do gym in periods after all?

Indeed, it’s a tricky question. Some women prefer taking a break and skipping the gym altogether during their periods, while others choose to tough it out and power through their usual workouts. As controversial as this topic may be, there’s no one-size-fits-all answer.

However, it’s important to note that there are a variety of factors to consider when it comes to exercising during periods. The good news is, there are ways to ensure that women can still train while dealing with the discomforts of menstruation. With that said, let’s dive deep into the topic at hand – is it okay to do gym in periods or not?

Benefits of exercising during menstruation

The thought of working out while menstruating may seem daunting, but it turns out that exercising during periods actually has many benefits. Here are some of the perks of staying active during your menstrual cycle:

  • Relieve cramps: Exercising releases endorphins—feel-good hormones—that can help reduce the discomfort associated with cramping. Engaging in physical activity can also increase blood flow to the pelvic region and nourish your organs and muscles.
  • Decrease bloating: Hormone fluctuations during periods can cause water retention and bloating. However, exercising helps increase blood flow and lymphatic drainage, which can help reduce bloating and puffiness.
  • Improve mood: Many women experience mood swings and emotional instability during their menstrual cycles. Exercising can help lessen these symptoms by increasing endorphins and reducing stress hormones like cortisol and adrenaline.

Here are some exercises that are suitable for menstruating women:

Exercise Benefits
Yoga Relieves cramps and promotes relaxation
Aerobic exercises like running or cycling Increases endorphins and reduces bloating
Weightlifting Strengthens muscles and reduces PMS symptoms

It’s important to listen to your body during your menstrual cycle and avoid high-impact exercises if you feel uncomfortable or fatigued. Staying active during your periods helps promote overall health and well-being, so don’t let your menstrual cycle stop you from hitting the gym!

Possible risks of exercising during periods

Despite the many benefits of exercising during periods, there are also some possible risks that women should be aware of before hitting the gym:

  • Increased risk of injury – Due to changes in balance and coordination during periods, women may be more susceptible to injury while exercising.
  • Increased fatigue – Women may experience more fatigue during periods due to the loss of blood and iron, which may affect their exercise performance and increase the risk of injury.
  • Worsening of menstrual cramps – Some women may find that exercising during their periods worsens their menstrual cramps and discomfort.

How to minimize the risks of exercising during periods?

To minimize the risks of exercising during periods, women can take the following precautions:

  • Listen to your body – Women should be aware of their physical limitations during periods and adjust their exercise intensity and duration accordingly.
  • Stay hydrated – Drinking plenty of water before, during, and after exercise can help reduce the risk of injury and alleviate menstrual cramps.
  • Warm-up properly – A proper warm-up can help prevent injuries and improve exercise performance.
  • Consider alternative exercise options – Women who experience severe menstrual cramps may want to consider alternative low-impact exercises such as yoga, Pilates, or swimming.

Recommended types of exercises during periods

Although women can exercise during periods, some types of exercises may be more suitable than others. Low-impact activities such as yoga, Pilates, and swimming are gentle on the body and can help alleviate menstrual cramps and discomfort. Moderate-intensity exercises such as brisk walking, cycling, and strength training can also be beneficial, but women should be cautious of their physical limitations and adjust their exercise intensity and duration accordingly.

Type of exercise Intensity level Benefits
Yoga Low Relieves menstrual cramps and discomfort, promotes relaxation
Pilates Low Improves core strength and flexibility, reduces stress
Swimming Low Gentle on the body, helps alleviate menstrual cramps and discomfort
Brisk walking Moderate Improves cardiovascular health, boosts mood
Cycling Moderate Improves cardiovascular health, strengthens lower body
Strength training Moderate Improves muscle tone and strength, helps maintain bone density

It’s important to note that every woman’s body and menstrual cycle is unique, so it’s essential to listen to your body and adjust your exercise routine accordingly. By taking the necessary precautions and choosing the right types of exercises, women can continue to reap the many benefits of exercising during periods while minimizing the possible risks.

Best types of workout during periods

Exercise can be very beneficial for women during their menstrual cycle by relieving cramps, bloating, and improving mood. However, it’s important to choose the right types of workout during periods to avoid strain and injury. Here are some of the best workout options for women during their menstrual cycle.

  • Yoga: Gentle and restorative yoga poses are useful in easing menstrual cramps and reducing stress. Poses like Child’s Pose, Reclining Bound Angle Pose, and Seated Forward Fold are ideal for this time of the month.
  • Swimming: Water exercises are low-impact and have a calming effect on the body. Swimming or water aerobics can help reduce inflammation and relax the muscles.
  • Walking and Running: Light exercises like walking and running can help alleviate menstrual symptoms and improve mood. However, it’s essential to listen to the body and adjust the intensity if needed.

If you prefer high-intensity workouts, you can opt for some strength training or cardiovascular exercises to improve muscle endurance. Here are some tips to keep in mind:

  • Avoid exercises that put pressure on the lower back, such as squats, deadlifts, and overhead presses.
  • Reduce the intensity and duration of workout sessions.
  • Stay hydrated and take frequent breaks if needed.

Some women may experience heavy bleeding or dizziness during exercise, which are good reasons to take a break from intense workouts. In such cases, it’s best to listen to the body and focus on low-impact activities.

Best types of workout during periods Benefits
Yoga & Stretching Reduces stress and menstrual cramps
Swimming & Water Aerobics Relaxes muscles and reduces inflammation
Walking & Running Improves mood and helps reduce menstrual cramps
Strength Training & Cardiovascular Exercises Improves muscle endurance and cardiorespiratory fitness

In conclusion, choosing the right types of workout during periods can provide numerous benefits to women. Gentle exercises like yoga and swimming can help reduce menstrual cramps and inflammation, while light walking and running can improve mood and alleviate symptoms. However, it’s important to listen to the body and adjust the intensity accordingly to avoid injury and strain.

How to modify your gym routine during menstruation

For many women, exercising during menstruation can become a challenging task due to the discomfort and pain that comes along with it. But this does not mean that you should skip exercising completely. Here are some ways you can modify your workout during this time:

  • Choose low-intensity exercises: Choose exercises that are low impact and low intensity such as walking, cycling, or yoga, as these are less likely to cause discomfort and pain. Avoid exercises that involve jumping or any sudden movements as it can worsen the pain and may lead to heavy bleeding.
  • Modify your strength-training exercises: If you are into weight training, you can opt for lighter weights and higher reps during this time. It will help in minimizing the strain on your body and reduce the likelihood of injury. Furthermore, choose exercises that focus on your lower body, such as squats, lunges, and leg presses, as they can help alleviate menstrual cramps and lower back pain.
  • Listen to your body: Your menstrual cycle affects you differently every month, so it’s important that you listen to your body and adjust your workout as per your comfort level. If you feel too tired or in pain, try taking a break or just do a light workout. Don’t push yourself too hard as it can lead to more discomfort and may prolong your period.

Stay hydrated

During menstruation, your body loses a lot of fluids, so it’s crucial to stay hydrated during your workout. Drink plenty of water before and after your workout to prevent dehydration.

Foods to eat during menstruation

Eating a balanced and nutritious diet can help ease menstrual cramps and reduce bloating. Here are some foods you can include in your diet during menstruation:

  • Leafy greens such as spinach, kale, and broccoli provide essential vitamins and minerals that help reduce cramps.
  • Foods rich in magnesium such as pumpkin seeds, almonds, and dark chocolate can help reduce bloating.
  • Eating complex carbohydrates such as brown rice, quinoa, and sweet potatoes can help regulate your mood swings and keep you energized throughout the day.


Exercising during menstruation can be challenging, but it’s important that you listen to your body and adjust your workout accordingly. Staying hydrated and eating a balanced diet can also help ease symptoms. Remember, it’s always better to take it slow during your period and take care of your body.

Exercise Recommended Avoid
Stretching exercises Recommended for improving flexibility and easing cramps Avoid overstretching as it can lead to injury
Strength training Opt for lighter weights and higher reps to minimize strain Avoid heavy weights and exercises that involve sudden movements
Cardiovascular exercises Low-impact exercises such as walking, cycling and yoga Avoid exercises that involve jumping or sudden movements

Table: Recommended exercises during menstruation

Importance of staying hydrated during exercise during periods

Staying hydrated during exercise is important for everyone, but it’s particularly important during periods. Blood loss during menstruation can lead to dehydration, which can cause cramps, headaches, and overall weakness. Therefore, it’s essential to replenish the water that the body loses due to the exercises. Here are five reasons why you should stay hydrated during menstrual exercise:

  • Improved energy and endurance- dehydration can lead to low energy levels that can result in reduced physical performance. Drinking enough fluids will help prevent muscle fatigue and improve endurance during exercises that require a lot of energy.
  • Reduced cramps and headaches- dehydration can also lead to muscle cramps and headaches, which can be quite uncomfortable. Staying hydrated can help to prevent these symptoms and reduce their severity.
  • Prevents dizziness and lightheadedness- Exercise during menstrual periods can cause dizziness and lightheadedness due to reduced blood volume. Drinking plenty of fluids helps maintain blood volume and prevents the risk of dizziness and light-headedness.
  • Increase blood flow and reduce bloating- Staying hydrated will increase blood flow to the uterus, which can help reduce bloating and cramps. Drinking fluids also helps to flush out excess water while reducing water retention and bloating.
  • Prevent infections- During menstruation, the body is susceptible to bacterial and fungal infections. Drinking water and other fluids will help keep the body hydrated and remove any potentially harmful toxins.

To enjoy the benefits of working out during menstrual periods, you must stay hydrated. It’s important to drink plenty of water or electrolyte drinks before, during, and after the exercises. When hydrating, it’s also essential to listen to your body and drink whenever you feel thirsty. Drinking sufficient water will help prevent dehydration and enable you to exercise safely and comfortably.

Overcoming Mental Barriers of Exercising During Menstruation

Many women experience a drop in energy, mood swings, and physical discomfort during the menstrual cycle, which can make it difficult to motivate themselves to exercise. However, it’s essential to maintain a regular workout routine and not let menstruation become a hindrance in your fitness journey. Here are some ways you can overcome the mental barriers of exercising during menstruation:

  • Listen to your body: Pay attention to how you feel during your period and adjust your workout routine accordingly. If you don’t feel up to your usual high-intensity workout, try some low-impact exercises such as yoga, swimming, or Pilates that can help you stay active and relieve menstrual cramps.
  • Create a comfortable environment: Wear comfy workout clothes that make you feel good and confident. Also, it might help to exercise in a private area if you’re feeling self-conscious or uncomfortable about menstruation-related issues.
  • Refocus your mindset: Instead of thinking of your period as a weakness or an excuse, reframe your mindset and consider it a time when your body deserves some extra TLC. Exercise can help reduce bloating, boost your mood, and alleviate cramps and other symptoms associated with menstruation.

Research indicates that exercise can help women reduce some of the symptoms of menstruation, including moodiness, pain, and heavy bleeding. Studies have also shown that regular physical activity can stabilize estrogen and progesterone, the hormones that govern the menstrual cycle.

That said, it’s important not to push yourself too hard during your period, especially if you experience severe cramping or fatigue. Listen to your body, and if you need to take a break or decrease the intensity of your workout, it’s okay to do so.

Benefits of Exercising During Menstruation Precautions to Take
Reduces menstrual cramps and pain Avoid high-impact exercises, which can worsen cramping
Relieves mood swings and brings energy levels up Consider using tampons or menstrual cups instead of sanitary pads to avoid leaks and discomfort
Reduces bloating and water retention Stay hydrated and avoid excessive salt intake, which can worsen bloating and retention

Overall, it’s essential to maintain a positive attitude and not let menstrual cycles interfere with your fitness goals. With some planning and self-awareness, you can continue to stay active and feel empowered, even during your period.

How to Stay Comfortable During Gym Workouts During Periods

Many women often wonder whether it’s ok to do gym workouts during periods. The good news is that it is absolutely fine, and it can even help with menstrual cramps and mood swings. However, working out during periods can be uncomfortable due to cramps, bloating, and fatigue. Therefore, it is important to make some adjustments to your gym routine to stay comfortable and avoid any unnecessary discomfort.

Tips for Staying Comfortable During Gym Workouts During Periods

  • Wear comfortable and breathable clothing: Opt for loose, breathable, and moisture-wicking fabric clothing to avoid any fabric irritation and to allow your skin to breathe during the workout.
  • Use a menstrual cup or tampon: To avoid unwanted leaks and maintain hygiene, use a menstrual cup or tampon instead of sanitary pads while working out.
  • Stay hydrated: Drink plenty of water before, after, and during the workout to combat dehydration caused by the menstrual flow.

Exercises to Consider During Periods

Although light to moderate exercise can help alleviate menstrual cramps, heavy workouts may put a severe strain on the body, resulting in more cramps and prolonged periods. Therefore, here are some gentle exercises that you can consider during your periods:

  • Walking
  • Jogging or running at a moderate pace
  • Swimming or water aerobics
  • Yoga

The Bottom Line

Working out during periods is not only safe but also beneficial for your physical and emotional well-being. With these tips and gentle exercises, you can stay comfortable during your gym workouts throughout your menstrual cycle.

Do’s Dont’s
Use comfortable fabric clothing Avoid tight or restrictive clothing
Stay hydrated Avoid dehydration or overhydration
Use a menstrual cup or tampon Avoid sanitary pads or panty liners during the workout

To summarize, working out during periods is totally fine, but it’s essential to listen to your body and avoid intense workouts. Use the right gear, drink plenty of water, and choose gentle exercises to stay comfortable during gym workouts throughout your menstrual cycle.

FAQs: Is It Ok to Do Gym in Periods?

1. Is it safe to exercise during periods?

Yes, it is safe to exercise during periods. In fact, exercise during periods can help reduce symptoms like cramps and bloating.

2. What types of exercises should I avoid during periods?

There are no exercises that you should specifically avoid during periods. However, strenuous exercises like heavy lifting or high-intensity interval training may cause discomfort.

3. Can exercising during periods affect my menstrual cycle?

No, exercising during periods has no effect on your menstrual cycle. Your cycle is controlled by hormones and cannot be influenced by exercise.

4. How should I adjust my exercise routine during periods?

It is important to listen to your body and adjust your exercise routine accordingly. You may need to take more breaks or do lighter activities. Yoga, cycling, and swimming are great exercises to try during periods.

5. Can exercising during periods lead to infections?

Exercising during periods does not lead to infections. However, it is important to practice good hygiene by changing your pad or tampon regularly and showering after exercise.

6. Should I avoid going to the gym altogether during periods?

No, you should not avoid going to the gym during periods. If you feel uncomfortable, try lighter exercises or do a low-impact workout at home. Remember to listen to your body and do what feels best for you.

Thanks for Reading!

We hope this article has answered any questions you may have had about exercising during periods. Remember, it is safe and beneficial to exercise during periods. Be sure to adjust your routine according to your body’s needs and practice good hygiene. Thanks for reading and visit again soon for more helpful health tips!