Is It Safe to Go to the Gym During Your Period?
Yes, it is safe and even beneficial for healthy women of reproductive age to exercise at the gym during menstruation, with no restrictions on intensity or type of activity based on menstrual cycle phase alone. 1
Evidence-Based Recommendations
General Safety and Benefits
Physical activity during menstruation poses no health risks and provides substantial benefits including reduced all-cause mortality, improved cardiovascular health, better mental health (reduced anxiety and depression), improved cognitive function, and better sleep quality. 1
Exercise may actually reduce menstrual pain intensity by approximately 25 mm on a 100 mm pain scale when performed regularly (45-60 minutes, three times per week or more, regardless of intensity). 2
No medical clearance is required for healthy women to begin or continue light-to-moderate intensity physical activity during any phase of the menstrual cycle. 1
Activity Guidelines During Menstruation
Continue your regular exercise routine at the gym during your period, including aerobic activities, strength training, and flexibility work. 1
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week, which can include all phases of your menstrual cycle. 1
Include muscle-strengthening activities on 2 or more days per week, regardless of menstrual cycle phase. 1
Physiological Considerations
Menstrual cycle phase does not significantly affect exercise performance at normal altitudes for most women. 1, 3
Hormonal fluctuations during the cycle affect metabolism but do not create contraindications to exercise: 3
- During the follicular phase (menstruation through ovulation), estrogen levels rise and progesterone remains low 3
- During the luteal phase (post-ovulation), both estrogen and progesterone increase, affecting glucose metabolism and energy utilization 3
- These metabolic changes are normal adaptations and do not require exercise modification 3
Practical Considerations
Stay well-hydrated throughout your menstrual cycle, as fluid balance can be affected during different phases. 1
Some women experience menstrual symptoms that may affect their motivation or comfort during exercise, including mood changes (90.6%), fatigue (86.2%), stomach cramps (84.2%), and breast tenderness (83.1%). 4
If you experience significant symptoms, you can modify intensity or duration based on comfort, but complete avoidance of exercise is not necessary or recommended. 4, 2
Regular exercise throughout the month (including during menstruation) appears to provide the most benefit for reducing menstrual pain and symptoms. 2
When to Exercise Caution
Limit sedentary behavior during menstruation, as prolonged sitting is associated with increased cardiovascular disease mortality and other negative health outcomes. 1
Recreational exercise up to 30 miles of running per week does not cause menstrual cycle disruptions in gynecologically mature women. 5
Very high-intensity training combined with additional metabolic stressors (such as significant caloric restriction) may affect menstrual cycle regularity, but this is not a concern for typical gym attendance. 6
Common Pitfalls to Avoid
Do not avoid exercise during menstruation based on outdated beliefs about rest being necessary during periods. 1, 2
Do not assume that menstrual cycle phase requires specific training modifications for general fitness goals, as evidence for menstrual cycle-based periodization remains unclear. 7
Do not ignore severe menstrual symptoms that significantly impair daily activities, as these may warrant medical evaluation separate from exercise considerations. 4