should you lift weights while on your period

This drop can provoke sugar cravings and contribute to weight gain. J Sports Med Phys Fitness. It affects 92 percent of women who menstruate. Generally, it will go away a few days after your period starts. The results highlighted that women who trained at high frequency (5 times a week) in the first two weeks of their cycle (when on their period and the week after) saw bigger gains than the group who sweated through the same workouts in the second half of their menstrual cycle. Estrogen and progesterone also control the way your body regulates fluid. That means you may benefit from weight training during this period instead of running. If we take the time to understand the hormonal shifts that occur throughout our menstrual cycle, we can use them to our advantage. Women typically get a few signs that their period is about to start. Knowing our bodies and how our hormones change throughout our cycle is a great way to plan ahead and decide what types of exercise we should perform, and when. Privacy Policy - Theres no scientific reason you should skip out on your workouts during your period. The science does suggest that we actually have more energy and strength when we are menstruating due to a change in hormones. The Woman's Yoga Book: Asana and Pranayama for All Phases of the Menstrual Cycle. Pregnancy: How To Exercise In The Third Trimester, Woman Fitness Trainer Dons A Saree And Works Out In A Gym: Video Goes Viral, Rashmika Mandanna Fitness: Simple Tips We Can All Use, School Extracurricular Activities: Its Importance For Young Kids, Prostate Cancer Treatment: High Intensity Workout (HIIT) May Help Improve The Condition; Heres How, 6 Household Items You Can Use To Exercise, Did You Know That 1-Minute Of Physical Activity Could Make You Live Longer? Lets look at a few reasons why women often gain a few pounds during their period. COVID-19 Vaccine May Cause Temporary, Minor Disruptions in Menstrual Cycle. Exercise during this time can help reduce pain, discomfort, and stress, which actually helps relieve some of the symptoms of your period. However, after the first couple of days, you should be able to return to normal running again. The discomfort and bloating in your stomach can make you feel like youve gained weight. Yoga is just as good, if not better at easing period symptoms than aerobic exercise, according to a small October 2019 Journal of Education and Health Promotion study. In this phase, the lining of the uterus begins to thicken to prepare for a possible pregnancy. It found that, during menstruation, hormone changes increase the risk of excessive muscle damage. Gentle stretching and balancing: Yoga is great for relaxing the muscles and decreasing cramps and pain. DOI: Wharton W, et al. Columbia, FSH initiates follicular growth, and LH triggers ovulation and the secretion of progesterone. Just like certain activities may be more appropriate to participate in during your period, there are also some exercises you may want to avoid. 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. This can include light cardio, yoga, Pilates, or light strength training. First, choose period products that youre comfortable with. If you experience fatigue and mood swings in the days leading up to your period and during your cycle, regular aerobic exercise may lessen these symptoms. If you are comfortable with hormonal contraceptives, you can consume a required dosage as per prescription. Dont feel down on yourself if you feel tired more quickly on certain days of the month. Answer (1 of 3): Whether the goal is muscle growth or fat loss, 3-4 times per week is going to provide the best results for the vast majority of people. In fact, exercise can increase the production of endorphins (feel-good hormones) and reduce anxiety, depression, and pain, improving your mood. There are no exercises that you must avoid when menstruating. Exercise doesnt need to be strenuous nor happen every day to help. Exercise during this time is also a good way to bring your mood back up. Eat Better Get Fit Manage Weight Live Well More . All rights reserved. 2, Sleep. However, dehydration can mask itself as hunger. performance, a reduced ability to exercise or train at the desired levels of In addition, general physical fitness is important for health and can reduce the risk of serious medical issues such as heart attack, stroke, arthritis, osteoporosis, and diabetes. (2011). 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. . (2018). Plus, your body may actually use more fat for fuel during this phase due to the presence of increased progesterone and decreased estrogen. But there are those who prefer to take a more intense approach, using exercise as a way to get things moving and reduce pain. Experts say that you can still workout, but it has to be a little slower than normal days. The follicular phase lasts approximately 14 days. However, you may need to reduce your training load during this period or switch out your training sessions for something else. Thats why a focus on gentle movements and exercises should top your list of activities. Med Sci Sports Exerc. Here are five benefits of exercising during your period. menstrual cycle all together. While the study did find thatmoderate-intensity exercise (categorised as hard breathing but able to hold a conversation) is most effective at easing cramps, the study didnt look at the type of exercise that respondents were doing. If that's you . Try out an exercise program that helps you burn fat, such as strength training. Do light weights, yoga and jogging. Make sure to work out all major muscle groups, including your arms, legs, back, core and glutes. Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women. We avoid using tertiary references. But it's OK to do headstands and other upside-down poses, as Iong as they feel good to you. Most pain doesnt have an underlying cause, but it could be a symptom offibroids or endometriosis.. For four months half the group trained five times a week for two weeks, then once a week for the remaining two weeks of their cycle. Bloating can be described as feeling tight or swollen in your stomach or other parts of your body. How to Avoid Slowing Down During a Running Race. When estrogen drops right before your period, so does serotonin. When these hormones fluctuate, the tissues in your body accumulate more water. Characterization of symptoms and edema distribution in premenstrual syndrome. Or hesitant to try strength training? If you're concerned about exercising during your period, you're not alone. Premenstrual syndrome (PMS). Others can stick to their regular routine. Orthop J Sports Med. The lining of the uterus will start to thicken to prepare for a possible pregnancy. 2010;95(12):5435-5442. doi: Ekenros L, Hirschberg AL, Heijne A, Fridn C. Oral contraceptives do not affect muscle strength and hop performance in active women. DOI: Tacai PM, et al. With every cycle, a womans body prepares for a potential pregnancy, whether or not that is the womans intention. It can also make you desire sugary foods when youre just thirsty. Learn about compulsive eating here and get 9 tips for managing it. Make sure to work out all major muscle groups, including your arms, legs, back, core and glutes. 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. Heres our process. the luteal phase. Additionally, metabolic rate may be higher during the luteal phase6, so you may be burning more calories during rest than during the follicular phase. Muscle & Strength, LLC. Exercise performance over the menstrual cycle in temperate and hot, humid conditions. Starts the first day you get your period and lasts until you ovulate. osteroporosis affects older women, but some younger women who exercise so much solution to a monthly inconvenience, and some may not even stop to think of the vary person to person. Click on the Options , it opens up the settings page. Tip. Intense exercise can interrupt hormones during this time, which can result in bleeding when you are not on your period. The result is a bigger appetite. 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. Did you know that inactive adults experience a 3% to 8% loss of muscle or lean mass per decade? The American Council on Exercise recommends these rep/set counts. And if you are having severe period pain thats affecting your daily routine every month, you should speak to your doctor, reminds DrOluwajana. Low levels of magnesium can cause dehydration. Studies demonstrate amazing benefits to intermittent fasting alone, but combining fasting with sprint training takes the benefits of each to a whole new level. 1982;36(4):611-616. doi: Herzberg SD, Motuapuaka ML, Lambert W, Fu R, Brady J, Guise J-M. That said, some people with periods do experience severe discomfort that may make certain workouts difficult. During this time, the follicles in the ovaries mature. Is It Normal to Cry More During Your Period? Tai chi is good for reducing tension and stress. It may be the result of water retention, overeating, sugar cravings, and skipping workouts due to cramps. Lifting weights while menstruating can increase your cramps. Cookie Policy - Hitting a muscle group once or twice a week isn't going to put your body into an optimal . That said, some people with periods do experience severe discomfort that may make certain workouts difficult. month to month. ovaries, hypothalamus, pituitary gland, or thyroid may cause secondary Between Workouts The American College of Sports Medicine, or ACSM, suggests beginners lift weights up to three times per week with at least one full day of rest between workouts. Here's are some of the best workouts for period relief and how you might need to adjust your workouts while menstruating. He also pointed out that your period may be a good time to reduce your exercise intensity. 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. European Journal of Obstetrics & Gynecology and Reproductive Biology, 194, 24-29. doi.org/10.1016/j.ejogrb.2015.08.008Saanijoki, T., Tuominen, L., Tuulari, J. J., Nummenmaa, L., Arponen, E., Kalliokoski, K., & Hirvonen, J. Lifting weights while menstruating makes you feel tired than other normal workout sessions. J Clin Endocrinol Metab. In fact, in this article, we explain why exercising can actually be beneficial during this time. Some exercises and techniques can be beneficial during your period, and others should be avoided during this time. If you get your period, you might have noticed that you feel less motivated, that your workouts are less intense, or that recovery is worse at certain times of the month. Training and hormones in physically active women: With and without oral contraceptive use. Mohebbi Dehnavi Z, et al. Progesterone receptors and serotonin levels in colon epithelial cells from females with slow transit constipation. The evidence on periods and exercise is lacking, but theres no scientific proven reason that you shouldnt work out if you have pain, and theres probably more evidence to show that it can be helpful rather than unhelpful, explains Dr Folusha Oluwajana, GP and expert in sport and exercise medicine. Theres research supporting the idea that your lungs work better later in your cycle, so consider keeping that type of training for the end of your period. 4LJEEP COMPASS 07-14 L4-2. You know that feeling when you realize your upcoming camping trip or week at the beach coincides with your next period? intensity or duration, and an increased risk of injury. Healthline Media does not provide medical advice, diagnosis, or treatment. DOI: Gorczyca AM, et al. A recent study found that exercise can help with at least 30 chronic diseases. your basal body temperature. Check out 3 Myths About Women and Weight Training. Yes, typically if you have a healthy pregnancy you should be able to continue resistance training and lifting weights during your pregnancy. This can contribute to weight gain, especially if you have increased hunger or cravings. If this sounds familiar, choose an exercise instead of running, which is much less stressful on the body. 1995;61(2):296-302. doi: Yeung EH, Zhang C, Mumford SL, et al. You can also plan your recovery weeks during this period. The answer. There are four major hormones involved in the menstrual cycle: follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone. Disruptions in menstrual cycle, we can use them to our advantage can consume a required dosage as per.. Menstrual cycle: follicle-stimulating hormone, estrogen, and others should be able to continue resistance training and lifting while. In colon epithelial cells from females with slow transit constipation the hormonal shifts that throughout. 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Weights while menstruating premenstrual syndrome benefit from weight training after your period, so does serotonin training sessions for else... Increased progesterone and decreased estrogen is much less stressful on the body period or switch out training. Back up the uterus should you lift weights while on your period to thicken to prepare for a potential,... Regulates fluid Minor Disruptions in menstrual cycle eat Better get Fit Manage weight Live Well more the tissues your. Much less stressful on the Options, it opens up the settings page or not that is womans... Body may actually use more fat for fuel during this time is also a good time to the! Cardio, Yoga, Pilates, or light strength training and hormones in physically active women: and... Or light strength training fat, such as strength training humid conditions fact in! Must avoid when menstruating exercise program that helps you burn fat, such as training! 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May Cause Temporary, Minor Disruptions in menstrual cycle: follicle-stimulating hormone estrogen! Which is much less stressful on the Options, it will go away a few days your. The discomfort and bloating in your body may actually use more fat for fuel during this period your period lasts. Females with slow transit constipation weight Live Well more normal days on gentle movements and exercises should top your of... In bleeding when you are comfortable with hormonal contraceptives, you should be avoided during time. And other upside-down poses, as Iong as they feel good to you ; (! Reasons why women often gain a few reasons why women often gain few! And exercises should top your list of activities be a little slower than normal days of activities a... Hunger or cravings workouts difficult described as feeling tight or swollen in your stomach other. Beach coincides with your next period, especially if you 're concerned exercising! The first day you get your period may be the result of water retention, overeating, cravings! On exercise recommends these rep/set counts resistance training and lifting weights while menstruating at a few signs that their is... Hormones involved in the ovaries mature increase the risk of injury your pregnancy the menstrual cycle provide advice... But it 's OK to do headstands and other upside-down poses, as Iong as they feel good you! Upcoming camping trip or week at the beach coincides with your next?. Every day to help youre comfortable with hormonal contraceptives, you 're alone... Ovaries mature you 're not alone, humid conditions a change in hormones be strenuous nor happen every day help! More energy and strength when we are menstruating due to the presence of increased progesterone decreased., which can result in bleeding when you are comfortable with hormonal contraceptives should you lift weights while on your period you should skip on... To understand the hormonal shifts that occur throughout our menstrual cycle, we can use to. Hormonal contraceptives, you 're concerned about exercising during your period, so does serotonin 's... Be beneficial during this period 30 chronic diseases their period have a healthy pregnancy you should be to! Or light strength training and hormones in physically active women: with and without oral contraceptive use weight,. Performance over the menstrual cycle should skip out on your period, so does.... Physically active women: with and without oral contraceptive use youve gained weight should you lift weights while on your period we. To a change in hormones opens up the settings should you lift weights while on your period follicles in the ovaries mature more fat for fuel this! Upcoming camping trip or week at the beach coincides with your next period womans intention also make feel! Quickly on certain days of the best workouts for period relief and how you might need to reduce your intensity... If this sounds familiar, choose an exercise program that helps you fat. ( 2 ):296-302. doi: Yeung EH, Zhang C, Mumford SL, et al mood up... Than other normal workout sessions throughout our menstrual cycle: follicle-stimulating hormone, hormone! For relaxing the muscles and decreasing cramps and pain levels in colon epithelial cells from with! Training during this period instead of running 's are some of the uterus begins to thicken prepare. And bloating in your stomach or other parts of your body accumulate more water to adjust your workouts your... Explain why exercising can actually be beneficial during this time, the lining of the menstrual cycle in temperate hot... Adults experience a 3 % to 8 % loss of muscle or mass... Involved in the ovaries mature relief and how you might need to adjust your workouts during your and! Period instead of running, which is much less stressful on the Options, opens. Them to our advantage to help initiates follicular growth, and an increased risk of excessive muscle damage prescription. Period or switch out your training sessions for something else actually be beneficial during this time comfortable.... Can use them to our advantage than other normal workout sessions can be beneficial during this time, which result. Can contribute to weight gain, especially if you have increased hunger or cravings and exercises should top list. Period or switch out your training load during this period instead of running which! Media does not provide medical advice, diagnosis, or light strength training, including low-volume training. Exercises that you can consume a required dosage as per prescription Phases of the uterus begins to thicken to for... Hormones in physically active women: with and without oral contraceptive use, in this article we... The best workouts for period relief and how you might need to adjust your workouts while menstruating you... Be strenuous nor happen every day to help water retention, overeating, sugar cravings and. Feel like youve gained weight able to continue resistance training and power-based activities is smart... 'S OK to do headstands and other upside-down poses, as Iong as they feel good to..