How to Work Out Without Harming Your Hormones
If you’ve ever felt like your workouts aren’t working for you—like no matter how disciplined you are, your energy crashes, your weight fluctuates, or your cycles become irregular—you’re not alone. I see this every day in my practice. Women are either not moving enough, or they’re exercising so intensely at the wrong times of their cycles that they’re actually working against their bodies.
I know this because I’ve lived it myself.
Growing up, I was a high-level gymnast. Long hours of training, intense workouts, and pushing past fatigue felt normal. I thought the harder I trained, the stronger and healthier I’d become. But over time, my cycles became irregular. Eventually, I stopped ovulating regularly. My energy plummeted. My weight wouldn’t stabilize. My body was sending me signals, but I didn’t understand them at the time.
It wasn’t until I tested my hormones and learned where they were at that the truth became clear: my body didn’t need more intensity; it needed support. I had to learn how to work out with my hormones instead of against them. Once I did, everything changed. My periods became more regular, I started ovulating again, my energy improved, and my weight stabilized. My body finally felt like it was working with me, not against me.
This is the approach I now teach my clients—because hormones are incredibly sensitive to stress, including the stress of exercise, and the wrong workouts at the wrong times can make symptoms worse instead of better.
Why Timing and Intensity Matter
Exercise is a form of stress on the body. Just like emotional stress or toxic stress, physical stress impacts hormone levels. When workouts don’t match what your body actually needs hormonally, it can lead to fatigue, inflammation, menstrual irregularities, and hormonal imbalances.
Women aren’t men. Our hormones fluctuate dramatically throughout the month, which affects energy, recovery, insulin sensitivity, and how our bodies respond to exercise. A workout that feels great one week might leave you drained and inflamed the next.
The good news is that movement is still essential. Exercise helps with circulation, stress reduction, muscle maintenance, and overall well-being—but it’s about choosing the right type of movement at the right time.
How to Exercise With Your Cycle
Here’s a simple framework I use with clients to match workouts to the different phases of the menstrual cycle.
1. Menstrual Phase (Days 1–7)
This is the time for gentle movement and circulation. Your body is naturally lower in energy and more sensitive to stress. Focus on:
- Walking or light outdoor movement
- Gentle yoga or restorative yoga
- Pilates or light mat-based core work
- Mobility and stretching routines
Helpful resources:
- YouTube: “Restorative yoga for menstruation”
- Apps: Down Dog (restorative or gentle mode)
- Pilates Anytime: beginner or gentle classes
Even if you feel good and think you can push harder, this phase is about supporting your body—not challenging it.
2. Late Follicular Phase (Days 7–14)
Your body can handle and benefit from more stress during this window. Energy is rising, hormones are supportive of muscle building, and recovery tends to be faster. This is the best time for:
- Strength training and heavier lifting
- More challenging barre or Pilates classes
- Moderate to high-intensity group fitness
Helpful resources:
- Peloton or Apple Fitness strength-focused workouts
- YouTube trainers offering structured strength programs
- Gym-based lifting routines
This phase often produces the best strength gains and physical results, so it’s the perfect time to challenge yourself.
3. Early Luteal Phase (Days 14–21)
This is where many women accidentally push too hard. Progesterone rises, and overexertion can drain key hormones. Instead, focus on:
- Light to moderate strength training
- Yoga, barre, or Pilates
- Walking or incline walking
- Mobility-focused workouts
Helpful resources:
- Barre3 or Pure Barre On Demand
- Yoga flows labeled “slow flow” or “hormone-friendly”
- Pilates programs focused on control rather than intensity
This phase is all about protecting progesterone, maintaining balance, and preventing unnecessary fatigue.
4. Late Luteal Phase (Days 21–28)
This phase depends heavily on your hormone balance. If your body feels stable:
- Short bursts of HIIT or interval training
- Sprints or CrossFit-style workouts with proper recovery
If symptoms like PMS, fatigue, or bloating appear:
- Walking
- Gentle yoga
- Stretching and nervous system regulation
Helpful resources:
- YouTube: “Low-impact HIIT under 20 minutes”
- Walking or treadmill incline programs
This phase is about listening to your body and adjusting intensity based on how you feel.
Key Takeaways for Hormone-Friendly Workouts
- Listen to your body: Energy and recovery fluctuate across the month. Don’t assume one-size-fits-all.
- Adjust intensity, don’t stop moving: Even gentle movement counts. Overexertion can be just as damaging as no exercise.
- Cycle awareness matters: Learning the phases of your cycle gives insight into when to push and when to rest.
- Support, don’t punish: Workouts should energize your body, not deplete your hormones.
A Personal Reminder
When I finally started exercising with my hormones, the results were profound: my periods became regular, I started ovulating again, my energy improved, and my body felt balanced. These are the same results I help my clients achieve every day by combining movement, nutrition, supplementation and lifestyle habits with a hormone-conscious approach.
By working with your hormones, rather than against them, you can support your energy, cycles, metabolism, and overall well-being. Movement becomes a tool for healing, not a stressor.
If you’re struggling with irregular cycles, fatigue, or frustration around exercise, take the first step: look at your movement and your cycle together. Small changes can produce dramatic improvements in your energy, hormone balance, and overall vitality.
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