Exercising on Your Period: Tips for Heavy, Painful Days

Some months your period barely registers. Other months you wake up with cramps, a heavy flow, a headache and a toddler who wants breakfast now. On those days, the idea of a workout can feel ridiculous. I coach a lot of mums in Archway and this question comes up all the time: is exercising on your period a good idea, or should you just rest? The honest answer is that it depends on the day and on you, and you are allowed to change the plan. This guide gives you a simple way to decide, plus sessions for the easy, the heavy and the painful days.

Exercising on your period: is it OK?

For most people, yes. There is no rule that says you must stop training during your period. In fact, the NHS page on period pain lists gentle activity such as walking, swimming, cycling and yoga as things that may help ease discomfort, alongside heat and over-the-counter painkillers.

That does not mean you should push through anything. Your period is a good week to listen closely. Some days you will feel strong. Some days a 20-minute walk is the right workout. Both count.

What I ask clients to do is simple: rate the day before you start.

• Green day: light flow, little or no pain, normal energy. Train as planned.
• Amber day: some cramps, heavier flow, feeling flat. Train, but lower the intensity and skip jumping.
• Red day: strong pain, very heavy bleeding, dizzy or wiped out. Rest, use heat, walk if it helps. No guilt.

How your cycle can affect training

Everyone is different, and I am not going to pretend there is a perfect “cycle-synced” plan that works for all women. But many of the women I coach notice some patterns:

• The first day or two can bring cramps, lower back ache, bloating and tiredness.
• A few days in, many people feel their energy come back and enjoy harder sessions.
• The week before a period, some feel heavier, more irritable or hungrier, and workouts can feel harder than the numbers suggest.

The most useful thing you can do is track it. After each workout, note how it felt and your energy out of 10. After two or three months you will know your own pattern better than any generic plan.

A 20-minute session for amber days

This is low impact, kind to a crampy belly and still gets your heart rate up. No jumping, no lying face down if that feels uncomfortable.

1. Warm up, 5 minutes: march on the spot, big arm circles, slow hip circles, cat-cow on hands and knees (8 slow reps).
2. Circuit, 3 rounds, 40 seconds work and 20 seconds rest:
   • Bodyweight squats to a chair
   • Incline push-ups against a worktop
   • Glute bridges
   • Step-backs (reverse lunges, holding the wall if needed)
   • Standing side bends with slow breathing
3. Cool down, 3 to 5 minutes: child’s pose, knees-to-chest rocking on your back, and slow belly breathing (in through the nose for 4, out through the mouth for 6).

Many women find hip and lower back mobility work feels especially good on period days. If that is you, my 10-minute mobility routine is a nice option for days when even 20 minutes feels like too much.

Practical tips for heavy or painful days

Sort the kit

Worry about leaking puts people off more than the pain. Darker leggings, period pants as backup and a spare pad or tampon in your bag take the stress out of it.

Use heat before and after

A warm shower or a wrapped hot water bottle on your tummy for 10 minutes before you move can make a warm-up much more comfortable, and it is one of the self-help options the NHS mentions.

Drop the jumping, keep the strength

Squats, lunges, rows and presses are usually fine on amber days. Jumping, sprints and long bursts of burpees can feel worse with cramps and a heavy flow. Swap them for marching, step-ups or a bike.

Know when to stop

Stop if you feel dizzy, faint or the pain sharpens. That is not weakness, that is good judgement.

When to speak to your GP

Painful periods are common, but they are not something you have to just put up with. The NHS says to see a GP if your periods become more painful, heavier or irregular, or if pain stops you doing everyday things. Get urgent advice from a GP or NHS 111 if the pain is severe or worse than usual and painkillers are not helping. The NHS page on period problems explains that periods are considered heavy if you need to change pads or tampons every 1 to 2 hours or use two products at once.

Very heavy periods can leave you feeling exhausted, so if every workout feels impossible during and after your period, mention it to your GP rather than blaming yourself. If you have pelvic floor symptoms too, read my guide to pelvic floor and exercise classes, and if you suspect something like endometriosis, my post on endometriosis and exercise covers what to ask. Always check with a GP or physio first if you have a diagnosed condition.

Where a bootcamp class fits

In my classes, every exercise has an easier and harder option, so you can come on day one of your period and do a gentler version without anyone noticing or asking. You do not need to tell me why you are taking the low-impact option, just take it. If you need a breather, take that too.

On days when you want something calmer, SYP Unlock focuses on hip and back mobility, which many people find soothing for period backache.

FAQs

Is it bad to work out on the first day of your period?

No, not for most people. If you feel fine, train as normal. If you have strong cramps, a walk, gentle mobility or a lighter session is often more comfortable than a hard workout. Go by how you feel, not by the calendar.

Can exercise make period cramps better?

For some people, yes. The NHS lists gentle activity such as walking, swimming, cycling and yoga as things that may help period pain. It will not work for everyone, and it is fine to rest on bad days.

Should I lift weights on my period?

You can. Many women lift as normal. If you feel weaker or more tired than usual, drop the weight a little or do one fewer set. Stop if anything feels sharp or you feel dizzy.

Why do I feel so tired during my period?

Tiredness around your period is common. If you have very heavy periods and feel exhausted most of the time, speak to your GP, as they can check what might be going on.

Book your first class

If you want a session that adapts to how you feel on the day, come and try a class. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with an easier and harder option for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215 if you have questions first. If you would rather work 1-1 on a plan built around your own cycle and energy, have a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.