The idea that you have to stop training during your period is outdated. So is the advice to ignore it completely and just push through.
Your body isn’t broken during menstruation. But it is different — and understanding those differences can unlock better performance, reduced injury risk, and (bonus!) less self-blame.
Let’s break it down.
🩸 What’s Actually Happening During Period Week?
The first day of your period marks Day 1 of your cycle. It’s also the start of the Early Follicular (EF) phase — when both estrogen and progesterone are at their lowest.
Common symptoms in this phase:
- Cramping or pelvic discomfort
- Fatigue or low motivation
- Drop in coordination or reaction time
- Increased perception of effort
📚 Backed by science:
- McNulty et al. (2020) found perceived exertion was highest during the early follicular phase.
🚫 What Doesn’t Work:
- Ignoring your symptoms and doing HIIT anyway
- Feeling guilty for dialing back
- Assuming every period feels the same each month
✅ What Does Work: Training With Your Physiology
Your period doesn’t mean you need to lie down for 5 days (unless you want to). But you should adjust, not abandon, your movement.
Try this instead:
- 💨 Low-impact cardio: Think walking, elliptical, or light cycling
- 🧘🏾 Mobility & flexibility work: Great time for yoga, flow sessions, and body awareness
- 🏋️ Lighter strength work: Reduce volume and load — focus on form
- 💤 Extra recovery: Respect the increased energy demand your body is handling
This is a time to build consistency, not intensity.
💡 Bonus: Period Training ≠ Poor Performance
Once cramps settle, some women actually feel more clear-headed and focused. With the right fuel, hydration, and pacing, this can be a productive training week — just without the PR pressure.
It’s also a great time to:
- Work on skill development
- Practice breathwork
- Build recovery routines into your schedule
📲 How Wild.AI Supports You During Menstruation
Wild.AI adapts your training plan day by day — including when you're bleeding.
You’ll get:
- Suggested workouts based on your symptoms + phase
- Recovery reminders tailored to energy dips
- Training “green lights” when your body is ready to go
Because period week should be a part of your plan — not a problem to hide from.
0 Comments