Exercising Through Your Menstrual Cycle: Moving With Compassion

Align your movement with your cycle 
Let’s start with something simple: your body knows best. Some days you feel like a powerhouse; other days, a cosy nap and a cup of tea feel like the only thing your body wants. Both of these responses are perfectly okay—and perfectly normal. Exercising with your menstrual cycle is all about honouring how you feel, letting yourself rest when you need to, and moving when it feels good. It’s a reminder that your cycle isn’t a hindrance; it’s a superpower.

In her work, Lucy Peach describes the menstrual cycle in four beautiful phases: Dream, Do, Give, and Take. Each phase has its own unique energy and deserves its own kind of movement. But this will be different for each person. We are all as unique as our cycles are so as you read this, please remember to honour your internal authority first and always. 
Let’s walk through how you can use these phases as a guide to choosing the right exercise for you—without pressure, without judgment, and with a whole heap of self-compassion.

Dream Phase (Menstruation): Give Yourself Permission to Rest

This is the start of your cycle, the time when your body’s energy is naturally lower as hormone levels drop. It’s the ultimate “pause button” that encourages you to reflect, rest, and dream of the weeks ahead. The Dream phase invites you to focus on what truly nourishes you, whether that’s a slower yoga flow, a mindful walk, or even just lying in savasana for a few extra minutes. It’s okay to do less—your body is working hard enough already.

Exercise you may align with at this time:

  • Restorative yoga, gentle stretching, or yin yoga
  • Slow walks or short, easy hikes
  • Breathwork or meditation

The beauty of the Dream phase is that it’s your built-in reminder to slow down and be kind to yourself. Some women find that light movement helps ease cramps, while others prefer total rest. Either is fine. And if you feel up to a little more, that’s okay too. Remember, the best thing you can do during this time is to listen to your body. You know best.

Athletes like Scottish long-distance runner, Eilish McColgan, have shared how aligning training with their cycle has allowed them to embrace recovery without guilt. In fact, by respecting the natural ebb of this Dream phase, many athletes find they come back stronger and more resilient throughout the rest of their cycle.

Do Phase (Follicular Phase): Embrace the Surge

As your period ends, your body shifts into the Do phase, where estrogen rises, bringing with it more energy and motivation. You might start to feel a spark of creativity or an urge to take on something new. This is the perfect time to play, experiment, and challenge yourself a little more.

Exercise you may align with at this time:

  • High-intensity interval training (HIIT)
  • Strength training and weightlifting
  • Cardio: running, cycling, or swimming
  • Trying something new: maybe that dance class you’ve been curious about

This is the time to push your limits—if that feels good. You’re likely to feel sharper, stronger, and more up for a challenge. It’s a great phase for setting personal bests, increasing weights, or even just enjoying the simple pleasure of moving your body with a bit more intensity. Remember, it’s not about forcing yourself; it’s about enjoying what feels natural and fun during this phase.

The US Women’s National Soccer Team, for example, plans its training schedules around this phase to maximise strength gains and power. They’ve found that syncing workouts with the cycle’s natural highs and lows can significantly enhance both performance and overall well-being. This successful approach is now emulated by other women’s teams including the Brisbane Women’s Lions AFLW team.

 

ABC News: Tim Swanston

Give Phase (Ovulation): Shine Bright and Share Your Energy

Ovulation brings a peak in estrogen, and with it, you may feel more social, confident, and ready to give more of yourself to both workouts and others. This is when you’re most likely to feel strong, bold, and capable, making it a wonderful phase for team activities or anything that involves a bit of competition.

Exercise you may align with at this time:

  • Group fitness classes like spin or boot camps
  • Interval running or sprint training
  • Competitive sports 
  • Any workout that brings a sense of joy, laughter, or connection

With all this natural energy, you might be more inclined to join a group class, try a challenging workout, or even sign up for that local fun run. This is your body’s “outgoing” phase—enjoy it! If you feel up for a bit of competition, lean into it. If not, simply share your energy with a friend during a fun workout together.

If you’re in a stage of life where you are constantly giving (like mothering small children), this can be a time to really give to yourself. Give to yourself what you have been missing out on for the rest of the cycle. This may be the stage that feel easiest to move in because you feel more aligned to give. 

Take Phase (Luteal Phase): Focus on Self-Care and Nurturing Movement

The Take phase is a time of introspection, where your body and mind might feel the need to slow down again. Progesterone rises, bringing a sense of calm—but also, sometimes, a feeling of heaviness or fatigue as your body prepares for menstruation. This phase invites you to take stock of what you need and to move in ways that feel nurturing, not draining.

Exercise you may align with at this time:

  • Light cardio: walking, cycling, or swimming
  • Yoga (try a slower flow or restorative practice)
  • Pilates or core workouts
  • Gentle strength training, focusing on form over intensity

The Take phase is all about grounding yourself. You might find that you crave slower, more mindful movement, focusing on breathing, stretching, or working gently on core strength. This is also the time to think about recovery—whether it’s getting extra sleep, hydrating more, or adding a few extra stretches to your routine.

Athletes like Dina Asher-Smith have shared how they modify their training during this phase, focusing on technique and skill-building rather than pushing for personal bests. It’s a time to take stock and listen even more deeply to your body’s signals.

If your take phase is feeling heavy and irritable and far from grounded, doing a session like the mum rage sessions from Core and Floor Restore may help you to shift what you are holding and find yourself in your body again.

The Power of Cycle Tracking

Tracking your cycle doesn’t just help you manage workouts—it’s a form of self-care. Whether you use an app, a journal, or simply tune into how you feel, tracking your cycle can help you:

  • Plan workouts that align with your natural energy levels
  • Manage symptoms and anticipate changes in mood
  • Prioritise recovery when needed
  • Cultivate a sense of trust in your body’s natural rhythm

Cycle syncing can be liberating, not restrictive. It’s about respecting your body’s natural flow rather than trying to override it. By leaning into the Dream, Do, Give, and Take phases, you can create an exercise routine that feels more compassionate and sustainable.

Remember, this is your journey. You’re allowed to rest, to slow down, to change your mind, or even to do nothing at all. You’re also allowed to ramp up when it feels right for you. Listen to your body and do what feels right for you.

Plan your exercise around your cycle and get ready for the benefits! 

We love the The Flow Online platform as it offers a range of classes perfect for each stage of the cycle. You can check them out here. 

 

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