It is during week 4 and the days leading up to your period when you can expect exercise to feel noticeably harder, and it can impact your performance.

Fatigue is one of the most common PMS symptoms, however feeling tired before your period is nothing to be worried about. Fatigue before a period is thought to be linked to a lack of serotonin, the brain chemical that affects your mood. Good quality sleep can also be much harder to achieve during this time due to the increase in our body temperature.

Prioritising good sleep hygiene and swapping out that early morning workout for a lie-in can be a good option to help boost your energy so that you feel ready to hit the gym once your body moves into the stronger, more resilient follicular phase when your period starts.

Many women wonder if it’s ok to work out during their period and the answer is yes, it is.

The first day of your period marks day one of your follicular phase (a low hormone phase), and it is during this time that we can ramp up our training and train at higher intensities. Our hormones are actually favourable for performance once our period starts.

Once we are clear of the possibility of pregnancy, the body will go into a more relaxed mode and all the energy systems used during our high hormone phase (the luteal phase) are at our disposal for exertion. It is during this time and the days that follow that our physiology is most similar to males, and we are stronger too.

However, all women are different and we experience our menstrual cycles differently. Flow can be light or heavy and we will experience different symptoms at differing severities, so it’s important we tune into how we are feeling and listen to our bodies.

Whilst our physiology is primed to push hard, we may feel tired and less energetic during this time, but avoiding exercise isn’t necessarily going to save energy or make you feel better. I always recommend moving your body in some way if you can.

The physical and mental benefits of exercise don’t stop because you have your period. In fact, sticking with a routine can actually help ease some of the common symptoms that accompany menstruation.

During exercise, we produce the feel-good hormone, serotonin, which can elevate your mood and reduce anxiety and depression. You will experience greater strength and power due to the reduction in the female hormones estrogen and progesterone. Exercise also helps enhance blood circulation, ease menstrual cramps and beat fatigue and headaches.

The first step to optimizing comfort while exercising during your period is to feel comfortable in what you’re wearing. I opt for workout clothes with thinner, more breathable material, and love the latest Under Armour Soft you can sweat in range, which features the UA Meridian and Smartform evolution bra. And if you suffer from breast tenderness during this time, consider a bra that gives you a bit of extra support.

Whether you are working out, training or racing, it will feel easier when you are in the low-hormone follicular phase of your cycle which starts on the first day of bleeding. During this phase of our cycle, the body is generally primed to take on stress and adapt well to heavy training. This is a great time to do high-intensity workouts, heavy resistance training and recover well.

Make sure you are well-fuelled and go for it! Even with the heavier bleeding and cramps, a few sets of sprints will help promote a boost in growth hormone, and inflammatory responses, but if you do feel like you need to take it easy, listening to your body is key.

During the luteal phase, our hormone levels rise as the body prepares the uterus for possible pregnancy. During this phase, progesterone levels peak, resulting in an increase in resting heart rate, and decreases in aerobic capacity, and our ability to tolerate heat. Exercise may feel like an uphill struggle and you will tire more quickly. This is a good time for more steady-state aerobic workouts, and moderate training.

Our bodies find it harder to recover in the days leading up to our periods and this is when you will most likely experience PMS and your energy levels can be significantly lower. Use this time to focus on recovery, and to absorb the hard training you have done in the previous two to three weeks. This is a great time to drill down on technique, work on functional strength and mobility, or join a yoga class.

The rise in oestrogen also reduces our carb-burning ability, so we need to eat more carbs for our higher-intensity workouts than during the follicular phase.

To enhance energy levels, increase your daily carb intake at each meal so you have sufficient energy for training. Make sure you opt for complex carbohydrates like wholegrains, oats, quinoa, legumes, buckwheat etc. What’s important is that you fuel well in and around your training to keep out of a low-energy state and to signal muscle synthesis, not breakdown. Aim for 30 grams of protein per meal and after exercise. This will help to promote adequate recovery.

Finally, increase your intake of omega-3-rich foods, as these allow you to access stored carbohydrates from your muscles better. This includes things like salmon, sardines, anchovies, hemp seeds, and walnuts.

Higher hormone levels also mean a greater risk of dehydration, so it’s really important to hydrate properly.

An important first step in developing any strength-focused training plan is to first consider a person’s training experience, any injuries or limitations and have a clear understanding of their health and fitness goals. This is exactly what we do at UFIT during the health consultation with new clients. There is no one size fits all, so we work closely with our clients to develop a personalised programme for them based on their goals and preferences.

As a general rule, we want to look at lifting heavy, if possible, during the follicular phase, and reducing the weight and increasing reps during the luteal phase. During the first two weeks after our period starts, you can focus on hitting those Personal Bests (PBs).

The most important factor is that we listen to our body, adjust the training plan if needed, and work harder on our recovery after a strength session. Our ability to recover is significantly affected during the luteal phase, so the risk of injury can be higher and our body is less resilient to stress. Follow up your strength workouts by fuelling the body, drinking lots of water and getting a good night’s sleep. You may also need to increase the recovery time between workouts, so avoid training hard every day. Instead swap out some strength sessions for activities that engage your parasympathetic nervous system like taking a walk, stretching, or doing some meditation.

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