What is the best workout to do during the menstrual phase?

The menstrual phase is a time when hormones—estrogen and progesterone—are at their lowest. Because of this, energy levels, mood, and motivation may be lower as well. Choosing the right workouts during this phase can help reduce discomfort, support recovery, and maintain consistency in a sustainable way.

Understanding the Menstrual Phase

During menstruation:

• The uterine lining sheds

• Cramping and fatigue may occur

• Inflammation may increase

• Appetite may shift

• Body temperature is slightly lower

• Recovery demands are higher

This is not an ideal time for maximal intensity or heavy lifting—though some women do feel strong and prefer to train harder. Listening to individual cues is key.

Best Workouts for the Menstrual Phase

Most women benefit from:

• Light to moderate strength training

• Mobility work

• Pilates-style core activation

• Walking

• Yoga-inspired flows

• Low-intensity cardio

These forms of movement reduce tension, increase circulation, and support mood without overwhelming the body.

Why Low-Intensity Movement Works Well

Lower-intensity workouts help:

• Reduce cramping

• Lower inflammation

• Improve mood through endorphins

• Support digestion

• Ease stress

• Maintain consistency

Pushing too hard during this phase can lead to heightened fatigue or extended recovery times.

How The Sturdy Women’s Fitness App Supports You During Your Period

The Sturdy Women’s Fitness App offers movement options specifically designed to support women during their menstrual phase—without labeling them as medical advice or strict “cycle syncing.”

During this phase, Sturdy encourages:

• Gentle strength training sessions

• Mobility-based workouts

• Low-impact conditioning

• Options to scale movement based on energy

• A supportive mindset that reduces guilt about taking it easier

Sturdy empowers women to stay consistent while honoring how their bodies feel, making fitness more sustainable long-term.

Disclaimer: This content is for informational purposes only and not intended to diagnose or treat any medical condition. Please consult a qualified healthcare professional for personalized medical advice.