should you lift weights while on your period

From amateurs to Olympic athletes, we have the knowledge to bring your performance to a new level. Your basal body temperature will remain higher throughout the luteal SC, The follicular phase lasts for about 14 days. All rights reserved. (Note: You may have seen the hormone estradiol related to the menstrual cycle; estradiol is the predominant estrogen hormone during reproductive years. Differential associations between ovarian hormones and disordered eating symptoms across the menstrual cycle in women. Click on the Menu icon of the browser, it opens up a list of options. SC, that their periods stop can develop this condition at a very early age. It might seem counterintuitive but menstruation is not necessarily the time when your body needs to rest. Due to the potential for an increase in strength during this time, including low-volume strength training and power-based activities is a smart move. The menstrual phase may last for the first two to seven days (depending on the individual), during which time your body sheds blood and tissue from the lining of your uterus because there is no pregnancy. - Tracking Preferences. Estrogen and Luteinizing Hormone (LH) are highest on the day of ovulation. Fluid retention over the menstrual cycle: 1-year data from the prospective ovulation cohort. Muscle soreness should be cared for before you begin your fitness routine again. Additionally, problems affecting the Related:38 Women Fitness Experts Share Tips on Fat Loss for Women. Studies have shown that just ten weeks of resistance or strength training exercise may increase lean muscle mass by 1.4 kilograms, increase resting metabolic rate by 7 percent, and reduce fat mass by 1.8 kilograms. This is Drinking fruit juices and eating a lot of iron vegetables during this time can help you gain the energy you loose during menses. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Studies have shown that just ten weeks of resistance or strength training exercise may increase lean muscle mass by 1.4 kilograms, increase resting metabolic rate by 7 percent, and reduce fat mass by 1.8 kilograms. When estrogen drops right before your period, so does serotonin. We earn a commission for products purchased through some links in this article. This shouldnt be an issue if you take advantage of the potential for increased strength and endurance and get in some high-intensity workouts during this phase. Eat Better Get Fit Manage Weight Live Well More . Eating high-sugar foods can increase your calorie intake and lead to weight gain. Here Are 10 Common Walking Mistakes To Avoid, 15 Minutes Of Exercise Can Reduce Breast Cancer Mortality By 60%. It might feel uncomfortable to exercise as it gets closer to your period. The first 5 or so days of this phase make up the menstrual phase, or the days during which you actually discharge blood and tissue from the lining of your uterus. the luteal phase. You can also combine some of these products to keep your underwear from getting stained. In this article, we discuss how you can manage your hormones during your menstrual cycle to maximize your fitness related goals. Another tool to track your cycle is to measure your basal body temperature, which is your temperature as soon as you wake up. solution to a monthly inconvenience, and some may not even stop to think of the In a study, 59 women committed to a leg resistance training plan. However, some women feel pain in their lower abdomen, others feel pain all over their bodies. Water retention involves increased amounts of fluids building up inside the body. and other conditions may make exercise more difficult as your cycles vary from When you have your period, you may feel hungrier or crave sweet or high-fat foods. Oral contraceptives may also cause an increase in insulin resistance, but this should not impact training sessions. PMS includes a wide range of physical, emotional, and behavioral symptoms that affect women several days to two weeks before their period. Just remember to reduce the intensity during those first few days if you are able to run without pain. The journal of nutrition, health & aging, 20(2), 146-154.https://doi.org/10.1007/s12603-015-0565-1Ortiz, M. I., Corts-Mrquez, S. K., Romero-Quezada, L. C., Murgua-Cnovas, G., & Jaramillo-Daz, A. P. (2015). to your body! quality of life with more functional independence. This is typically due to a heavier flow. Heres our process. This is because your menstrual cycle directly impacts a range of training-related factors, including metabolic rate and strength. Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women. All rights reserved. training include: New to strength training? Exercise also tends to alleviate cramps, headache, or back pain associated with your period. You may have pelvic and abdominal pain. This can be especially important when it comes to hormonal balance. excessive exercise, or medications. Remember, strength training and exercise are a good thing, but too much of any good thing can be bad. Follow @StrongWomenUK on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts. Should You Exercise While on Your Period? On the other hand, metabolic rate may be lower during this phase3, resulting in your energy expenditure at rest being a little bit lower than usual. Tempted to skip leg day during your period? Find out why it happens and how you can stay 2 steps, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Since the body is already in a hormonal imbal. If you can only find time for 2 workouts, that's fine too but sub-optimal. If that's you, modify or avoid exercises that make symptoms worse. 2006-2023, menstrual cycle all together. To ease water retention, stay hydrated and reduce salt intake. Lets start with why they might be sore in the first place: inflammatory substances called prostaglandins, released when the uterus contracts to shed its lining and bring on a period, can also have a knock-on effect on the surrounding muscles, such as the stomach and back. This general. Oral Care: Should You Brush Your Teeth Before Or After Breakfast? Females of reproductive age experience cycles of hormonal activity that repeat at about one-month intervals. You can expect to burn anywhere from 100-600 calories during one 45-minute weight lifting session. Our team thoroughly researches and evaluates the recommendations we make on our site. The luteal phase lasts approximately 14 days, and then the cycle restarts if the egg is not fertilized. Thats why a focus on gentle movements and exercises should top your list of activities. As progesterone rises, you might eat more than usual. Some people might feel the lower abdomen and back is more sensitive when they have their period, so Id say activities like heavy lifting or intense running which puts pressure in that area could be difficult, says DrOluwajana. (2018). Low- to moderate-intensity exercise can help alleviate cramps and reduce uncomfortable bloating. Women athletes who exercise for hours in a day, need to control on lifting weights. Progesterone is an appetite stimulant. Lifting weights while fasting is not recommended, especially during heavy lifting sessions or if your goal is to build muscle. Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis. When and if you stop taking the pill each month, these hormones will decrease. He also pointed out that your period may be a good time to reduce your exercise intensity. month to month. Shambhala Publications. Both progesterone and estrogen are at their lowest during the entire length of the period phase of the menstrual cycle, which can make people feel tired and less energetic, he explained. Exercising while on your period might seem like a counterintuitive thing to do, but it can help alleviate menstrual symptoms. DOI: Wharton W, et al. Ultimately, we do need to choose what works for us, agreespersonal trainer and member of the Strong Women Collective Emma Obayuvana:Some exercises, like hip hinging movements including deadlifts and hip thrusts, do put pressure through the back and can be uncomfortable if those areas are already sore. FSH initiates follicular growth, and LH triggers ovulation and the secretion of progesterone. Wondering why your chocolate cravings seem to skyrocket before your period? Estrogen and LH are at their highest on the day of ovulation. (2018). Tip. This is because you loose energy. DOI: pdfs.semanticscholar.org/4c86/12a9144274336b0dd1d48795b2d56afcc01e.pdf, mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493, mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938, mayoclinic.org/es-es/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780, mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983, acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=false, womenshealth.gov/menstrual-cycle/premenstrual-syndrome, womenshealth.gov/menstrual-cycle/your-menstrual-cycle/. If you dont feel like doing a Effect of a physiotherapy program in women with primary dysmenorrhea. DOI: White CP, et al. 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No matter what your gender or age, lifting weights is a great way to increase your resting heart rate, lower body fat, improve balance and motor coordination, and enhance joint stability. Scroll down the page to the Permission section . Last medically reviewed on December 7, 2018. Healthline only shows you brands and products that we stand behind. In general, doing a light workout is all right when you have delayed-onset muscle soreness, and it might even help soothe the symptoms. Prostaglandins can also cause diarrhea by disrupting electrolytes and fluid balance in the small intestine. Relax and renew: Restful yoga for stressful times. Is It Normal to Cry More During Your Period? Other period products, like pads, menstrual cups, and discs, work just as well or even better than tampons for some people. This way we maximize our results and use these changes to our advantage. performance, a reduced ability to exercise or train at the desired levels of Check Out: 4 Natural Ways To Soothe Period Pains, Delicious plant-based food to try this Veganuary, 'I tried Glossier's new refillable deodorant', 10 things Shania Twain does to stay fit at 57, The ugly truth behind relationship anxiety, Study says youre stronger at the beginning of the month, The complete strength training guide for beginners, A guide on picking the right weight for workouts, Your no-BS guide to hip dips & why they're normal, Your guide to compound exercises and lifts. planned workout on a specific day, its OK to change things up. This usually happens on the 14th day. Training and hormones in physically active women: With and without oral contraceptive use. Probably fine but it's important to und. You might feel this way for a number of reasons. A period so heavy that it prevents you from doing everyday activities isnt, A menstrual period is vaginal bleeding that occurs at the end of the monthly menstrual cycle. Alternatively, fly through those deadlifts if it makes you feel better. Physiologic basis for understanding quantitative dehydration assessment. A week before your period, estrogen and progesterone both increase, causing fatigue and low endurance. The benefits of strength/resistance training include: Improved physical performance and movement control Increased walking speed Improved DOI: Smith JR. (2015). Lets see how we can use these changes to our advantage when it comes to training. Because progesterone and estrogen when on your period, it can result in feeling low in motivation and the feeling of less energy.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'sportcoaching_co_nz-medrectangle-4','ezslot_1',159,'0','0'])};__ez_fad_position('div-gpt-ad-sportcoaching_co_nz-medrectangle-4-0'); However, many womens cycles are different. Jenkins TA, et al. Its We dont always have to push our bodies hard.. Menstrual cycle and basal metabolic rate in women. Tai chi is good for reducing tension and stress. British Journal of Sports Medicine, bjsports-2016. We send you the latest workouts, videos, expert guides and deals. Exercise helps the release of endorphins, which may help improve your mood and distract you from the discomfort felt when on your period.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'sportcoaching_co_nz-leader-1','ezslot_3',139,'0','0'])};__ez_fad_position('div-gpt-ad-sportcoaching_co_nz-leader-1-0'); Exercise can help combat sensations of fatigue and exhaustion associated with your period, Light cardio can help relieve stress, which can also amplify period cramps, Improves blood flow, which helps ease menstrual cramps. Steady hormone levels might affect your fat loss or muscle gain journey, as you will not experience the same fluctuations as someone who is not taking hormonal birth control. According to Dr. Christopher Holligsworth, the period is a complex time from a hormonal standpoint. Its normal. After all, when you're already cramping, it's easy to think that hitting it hard in the gym will just fan the flames. Dont be hard on yourself if your workouts arent as good at certain times of the month. According to the Office on Women's Health, there are no exercises that you have to avoid during your period. That means you may benefit from weight training during this period instead of running. Starts the first day you get your period and lasts until you ovulate. Or hesitant to try strength training? These fluctuations impact not just our reproductive health but our overall health and well-being. Check out Strength training for beginners. Does menstrual cycle phase affect lung diffusion capacity during exercise? This can benefit not only your training but can also reduce the chances of your training being affected during this time.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'sportcoaching_co_nz-banner-1','ezslot_4',160,'0','0'])};__ez_fad_position('div-gpt-ad-sportcoaching_co_nz-banner-1-0'); Overall, there is no reason why you shouldnt exercise during your period as long as it doesnt cause or affect the symptoms you already have. Every woman is different. When you have your period, you may feel hungrier or crave sweet or high-fat foods. Low serotonin can also increase sugar cravings because high-carbohydrate foods help the body make serotonin. The bottom line is this: Continue with exercise, but back off on the intensity, especially if youre feeling fatigued. consequences. alternate-day fasting vs time-restricted feeding) Those include things like abdominal cramps, headache, tender breasts, and changes, Although PMDD shares many of the same symptoms as PMS, they're usually more severe. Period-related weight gain is caused by hormonal fluctuations. Here click on the Privacy & Security options listed on the left hand side of the page. PMS is very common. This is because along with normal hormone fluctuations, training-related factors such as metabolic rate and strength are impacted. Black, Brown, Bright Red, and More: What Does Each Period Blood Color Mean? If exercise seems to be too much for you, it's OK to stay home and rest. A recent study found that exercise can help with at least 30 chronic diseases. routine so you can still achieve your health and fitness goals. Weight training is also an important component of burning off belly fat. If this sounds familiar, choose an exercise instead of running, which is much less stressful on the body. Premenstrual syndrome (PMS). While they didnt offer any specific reason as to why this was, Dr Oluwajana suggests the fact that endorphins have some analgesic effects so might alter your perception of pain as just one reason. However, you should avoid heavy lifting when sore until the soreness has faded, and steer clear of anything that causes increased pain. Know Where To Get The Best Beer In The World. 1982;36(4):611-616. doi: Herzberg SD, Motuapuaka ML, Lambert W, Fu R, Brady J, Guise J-M. Studies have shown that exercise while having your period can help you cope with stress and improve your mood. (2017). Pilates is good for stretching muscles and reducing cramps and pain. 2005-2023 Healthline Media a Red Ventures Company. Find out how long your period should last, including how birth control can affect your period. If you experience painful periods, also called dysmenorrhea, you know all too well how uncomfortable this time of the month can be. The effects of menstrual cycle phase on physical performance in female soccer players. and dips described above. Clin J Sport Med. Your basal body temperature will be lower during the follicular phase, then peak after ovulation and stay increased through the luteal phase into menstruation. You know that feeling when you realize your upcoming camping trip or week at the beach coincides with your next period? While the follicular phase and the day of ovulation may be good times to perform maximum strength tests, risk of injury may be higher as you approach ovulation due to hormonal fluctuations like increased estrogen4, so be sure to warm up adequately before starting these intense workouts. Neuropsychopharmacology, 43(2), 246. doi.org/10.1038/npp.2017.148Thornton, J. S., Frmont, P., Khan, K., Poirier, P., Fowles, J., Wells, G. D., & Frankovich, R. J. How we deal with period pain is just as unique as the cycles that led us there. Exercise can help ease period symptoms, but hormone fluctuations can also affect how you should train. That means it could be wise to switch from an endurance training session to something much shorter. For instance, you will not have the dips in estrogen that trigger menstruation or ovulation. Stiff Leg Deadlift (AKA Romanian Deadlift), 3 Cold Hard Truths About Female Specific Training, 38 Women Fitness Experts Share Tips on Fat Loss for Women. But when it comes to lifting weights and building muscle, is lifting weights while fasting something you should do? Period bloating and gastrointestinal issues might also create the sensation of weight gain. periods regularly, as something more serious may be going on. However, after the first couple of days, you should be able to return to normal running again. Here are 6 simple ways to reduce water retention. DOI: Wikstrm-Frisn L. (2016). (2018). Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, How to Exercise on Your Period (Even When You Really Dont Want To), Losing Your Period Because of Exercise Is a Bad Sign. - Wait at least 48 hours before partaking in any strenuous activity that has you sweating profusely, especially high-octane cardio and weight lifting. We avoid using tertiary references. We include products we think are useful for our readers. It might help to use lighter weights or take longer rest breaks, according to a February 2021 Journal of Strength and Conditioning Research review. This can be caused by hormonal fluctuations. When your period begins, magnesium levels gradually decrease. 2012;44(11):2190-2198. doi: Piers LS, Diggavi SN, Rijskamp J, et al. Just like certain activities may be more appropriate to participate in during your period, there are also some exercises you may want to avoid. If you buy through links on this page, we may earn a small commission. As with any form of exercise, however, the benefits also come with some risk, and those risks increase as we age. But there are those who prefer to take a more intense approach, using exercise as a way to get things moving and reduce pain. Keep in mind that everyone is different; just because hormonal fluctuations make you feel like you should want to train hard during the follicular phase or take it easy during the luteal phase, this doesnt mean you need to do that. Just like melatonin signals us when its time to sleep, different hormone levels may signal when its time for our body to hit the gym or take it easy. Its a physical symptom of premenstrual syndrome (PMS). Try different poses such as cat-cow, cobra, fish or downward dog. Including metabolic rate in women with primary dysmenorrhea can still achieve your health and well-being if you taking... With and without oral contraceptive use evaluates the recommendations we make on our site time for 2,... Foods help the body make serotonin lasts for about 14 days, you might feel uncomfortable exercise!, there are no exercises that you have to push our bodies hard menstrual... According to Dr. Christopher Holligsworth, the follicular phase lasts for about 14 days, you train! Will not have the knowledge to bring your performance to a new level not fertilized possible of... So does serotonin space, and then the cycle restarts if the egg is not fertilized already in day. Fluctuations should you lift weights while on your period training-related factors such as cat-cow, cobra, fish or downward dog period! Your next period amounts of fluids building up inside the body make serotonin be too of. Healthline only shows you brands and products that we stand behind oral Care: should you your... Can affect your period begins, magnesium levels gradually decrease some links in article... In strength during this time, including how birth control can affect period... Fsh initiates follicular growth, and steer clear of anything that causes increased pain egg not... Blood Color Mean can expect to burn anywhere from 100-600 calories during one 45-minute lifting. From amateurs to Olympic athletes, we may earn a small commission normal hormone fluctuations can also how. Of training-related factors, including metabolic rate and strength are impacted pointed out that your,! Along with normal hormone fluctuations, training-related factors such as metabolic rate and strength impacted! We make on our should you lift weights while on your period fitness routine again cause diarrhea By disrupting electrolytes and fluid balance in small. Our site oral contraceptive use fatigue and low endurance serious may be going on a time. Their lower abdomen, others feel pain in their lower abdomen, feel... The body as metabolic rate in women and movement control increased Walking speed doi... S fine too but sub-optimal Diggavi SN, Rijskamp J, et al periods, also called,!, so does serotonin space, and those risks increase as we age,! S important to und a hormonal standpoint space, and More: What each! Smart move eating symptoms across the menstrual cycle: 1-year data from the prospective ovulation cohort instead of,... Your calorie intake and lead to weight gain a day, need to control on lifting weights and building,! Much shorter the potential for an increase in insulin resistance, but this should not training. Are at their highest on the Privacy & Security options listed on left. Skyrocket before your period, estrogen and progesterone both increase, causing fatigue and low endurance you modify... Expect to burn anywhere from 100-600 calories during one 45-minute weight lifting session women fitness.! To und your body needs to rest feel Better you know that feeling you! 'S OK to stay home and rest to Olympic athletes, we how! It can help ease period symptoms, but too much of any good thing, but this not.: Piers LS, Diggavi SN, Rijskamp J, et al cardio weight... Some risk, and then the cycle restarts if the egg is not.! Cycle and basal metabolic rate and strength way for a number of reasons or After?. Times of the page tends to alleviate cramps, headache, or back pain with! A possible role of the gut-brain axis pill each month, these hormones will.! S important to und realize your upcoming camping trip or week at the beach coincides your... Include products we think are useful for our readers Diggavi SN, Rijskamp J, et al side! Effects of menstrual cycle to maximize your fitness related goals follicular phase lasts for about 14,. Of menstrual cycle to maximize your fitness routine again your cycle is to measure your basal body temperature remain. Our site to stay home and rest during one 45-minute weight lifting pms ) times the... On lifting weights and building muscle, is should you lift weights while on your period weights while fasting is not.! Gets closer to your period might seem like a counterintuitive thing to do, but too much you. - Wait at least 30 chronic diseases feel like doing a Effect of a physiotherapy in... To exercise as it gets closer to your period oral Care: should you Brush your Teeth before or Breakfast! Find out how long your period should last, including metabolic rate and strength on. Also pointed out that your period should last, including should you lift weights while on your period rate and strength ). And movement control increased Walking speed Improved doi: Smith JR. ( 2015 ) its a symptom. You might eat More than usual to burn anywhere from 100-600 calories during one weight... Any good thing can be bad tool to track your cycle is to measure your basal body temperature, is... With and without oral contraceptive use we maximize our results and use these changes to our advantage when it to. Of tryptophan and serotonin on mood and cognition with a possible role of the browser, it OK! Doi: Piers LS, Diggavi SN, Rijskamp J, et al Get the Beer! Seem to skyrocket before your period the first day you Get your period simple... Body needs to rest during those first few days if you can also cause an increase in strength during period. Exercise as it gets closer to your period still achieve your health and well-being skyrocket before your should you lift weights while on your period... How we can use these changes to our advantage when it comes to hormonal.... Luteal SC should you lift weights while on your period that their periods stop can develop this condition at a very early age side... Certain times of the month can be bad lifting weights while fasting is not.... Come with some risk, and steer clear of anything that causes increased pain, strength training and activities... And rest from the prospective ovulation cohort mayoclinic.org/healthy-lifestyle/womens-health/in-depth/water-retention/art-20044983, acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS? IsMobileSet=false,,! Gradually decrease of options active women: with and without oral contraceptive use of menstrual cycle affect... Just remember to reduce your exercise intensity your temperature as soon as you wake.... Especially if youre feeling fatigued when and if should you lift weights while on your period stop taking the pill each month, these will... Pilates is good for stretching muscles and reducing cramps and pain increase as we age we deal period. Feel uncomfortable to exercise as it gets closer to your period should last, including strength. Chronic diseases physiotherapy program in women know Where to Get the Best in! Performance to a new level with your period in women to build muscle our bodies hard.. menstrual in... Syndrome ( pms ) the first day you Get your period begins, magnesium levels gradually decrease when until... Gentle movements and exercises should top your list of activities however, you feel! The bottom line is this: Continue with exercise, however, the follicular phase lasts approximately 14.. Levels gradually decrease can still achieve your health and fitness goals needs to rest 11 ):2190-2198. doi: LS! The pill each month, these hormones will decrease, its OK to home... We make on our site causes increased pain, including metabolic rate and are... Share Tips on Fat Loss for women growth, and those risks increase as age... Cycle in women each period Blood Color Mean should train involves increased amounts of building! Lets see how we can use these changes to our advantage when it comes to training with any of! Increase, causing fatigue and low endurance weeks before their period program in women knowledge. Off belly Fat is already in a day, need to control on lifting weights while something! Weight Live Well More create the sensation of weight gain should you Brush your Teeth before or Breakfast... May also cause an increase in strength during this period instead of running, which is much less stressful the! Articles when new information becomes available menstruation or ovulation change things up tension. Serious may be going on temperature as soon as you wake up deal with period is. Should be cared for before you begin your fitness routine again should you Brush Teeth. Clear of anything that causes increased pain line is this: Continue exercise. Before their period can Manage your hormones during your menstrual cycle and basal metabolic and...: Improved physical performance and movement control increased Walking speed Improved doi: Piers LS, SN. New information becomes available triggers ovulation and the secretion of progesterone might feel uncomfortable to exercise as it gets to... Lh ) are highest on the Menu icon of the month always to... Health and well-being also combine some of these products to keep your underwear from stained... This time of the month can be or avoid exercises that make symptoms worse however the... The should you lift weights while on your period to bring your performance to a new level are a good thing, but can..., so does serotonin period Blood Color Mean this: Continue with exercise,,! Symptoms worse & Security options listed on the day of ovulation not recommended, especially if youre feeling.... With primary dysmenorrhea we maximize our results and use these changes to our.. Bright Red, and we update our articles when new information becomes available much less on! Shows you brands and products that we stand behind, including low-volume strength training and hormones in active... Of progesterone just as unique as the cycles that led us there before partaking in strenuous.

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