When it’s that “time of the month” some women shy away from regular sweat sessions and curl up in bed to Netflix and chill. But others don’t see the two to seven days of menstruation as an excuse. They want to pop into pilates class, lift weights and continue training for the marathon. The problem: is it okay to workout during the menstrual phase and how does one manage?

A shift in perspective on menstruation and a focus on fitness during periods are helping women to confidently walk into the gym while on their period so they can go about their normal workouts. New apps, tampons and other feminine care products are breaking the silence that surrounds menstruation to create a healthy relationship with one’s body through fitness. These outlets encourage women to find movement on their period which may help alleviate discomfort.

Monthly bleeds are a fact of life for billions of women of reproductive age. Because of social taboos and gender stereotypes, this natural bodily function has been demonized as dirty, sexual and inappropriate. A lack of scientific interest on the topic and open conversation has disengaged women from understanding their body so they can comfortably move throughout this week.

However, period talk is becoming normalized with the recent uptick in the wellness industry and the fight to drop the " pink tax". More gynecologists, dietitians, physiologists and activists are debunking period myths and encouraging women to participate in physical activity throughout all phases of their menstrual cycle.

“There's no reason why you cannot perform at your best during your period. There isn't anything that's going to make it harder for you,” says exercise physiologist and nutrition scientist Dr. Stacy Sims.

To workout or not to workout on your period. USC students debunk the myth. Photo credit: Andrea Piacquadio.

CYCLE SYNCING AND APPS ARE TRENDING

With this attention comes the new trend of cycle syncing, a woman's guide to understanding the menstrual cycle. Fluctuating hormone levels throughout the cycle directly influence one's level of strength, energy, flexibility and pain threshold. This science backed method tailors the rise and fall of sex hormones to maximize fitness.

Technology is taking advantage of this science and trend for new apps focused solely around exercise during a period. A 2023 study shows that menstrual apps are the second most popular app for adolescents and the fourth for adult women.

Amo, an international IT company, recently launched HARNA, a fitness application based on syncing workouts to the current menstrual phase, and teaming up with, rather than against, female physiology. It enables a woman to continue to meet fitness goals through all phases of the menstrual cycle and make fitness a habit during this time. A user provides in depth details about fitness level, menstrual cycles and health and the algorithm suggests classes like yoga, HITT or a walk.

HARNA guides users to create a plan specific to their fitness goals and hormonal trends. Video credit: HARNA.

Through apps like HARNA, 28 and FitrWoman, women are able to tune into the rhythm of their hormones to feel their strongest at each hormonal peak and valley. They learn about key hormones and their effect on the body through the four phases: menstruation, the follicular phase, ovulation and the luteal phase.

The role of hormones of the menstrual cycle may effect how one feels on their workout.

During menstruation the body is actively transitioning through physical and chemical changes that cause PMS symptoms such as varying degrees of joint pain, bloating, fatigue, acne, abdominal cramps and headaches. In the first two days or so of a period, progesterone and estrogen levels are at their lowest and there is a bit more proinflammatory oscillations. Dr. Nicky Keay, a hormone expert at Nicky Keay Fitness, recommends gentle pilates, yoga and swimming to help increase blood flow and cope with feeling a bit more sluggish during the first couple of days. Moving the muscles specifically in the pelvis helps to increase blood flow to the smooth muscle, release the tensing of the uterus muscles and aid cramp relief.

“There is research that shows that if you do gentle exercise, it can help all those aspects, help with relaxing the muscles, getting the blood flow going, therefore easing the inflammation,” says Keay.

However, gradual increase of these hormones throughout the week is what might make one switch from choosing a hot girl walk on day one to taking an invigorating spin class on day four.

Lifting weights during this time may actually increase muscle growth. If one does choose to sweat it out it's important to hydrate with plenty of water to decrease bloating and cramps and restore water lost through blood.

TAMPONS AND FIGHTING TAXES

For those who want to be active on their period it’s not necessarily the pain holding them back from the gym but the fear they might bleed through their clothing. A recent study shows that the majority of 21 modern day menstrual products aren’t able to withstand heavy blood flow.

Aries Zamora plays rugby for the Union County Lady Mud Turtles in New Jersey. Photo credit: Aries Zamora.

“It's more about the discomfort of maybe having to run with a pad on or whatever product you use,” says Aries Zamora, a rugby player for the Union County Lady Mud Turtles in New Jersey. “I have been in instances where you're playing a game and suddenly you see your teammate and there's like blood on her shirt which is definitely uncomfortable.”

In April the FDA approved the Sequel Spiral tampon, which is designed specifically for performance on your period. The founders, Amanda Calabrese and Greta Meyer, were once collegiate athletes and are now mechanical engineers, who know that moving with ease and confidence is a necessity. The product is engineered with spiral grooves that extend the flow path to absorb blood more evenly and take longer to reach the bottom of the tampon.

Calabrese recalled how Meyer and her other teammates felt about finding a tampon that made running in a white lacrosse skirt carefree. “I don't know what product to turn to,” she said. “None of them are reliable. And the ones that I want to be reliable are just not up to the standard that I need them to be to perform.”

Currently, as more women openly recognize menstruation, more states and retailers are taking a stand against the “pink tax” to make tampons more affordable for all women so they can jump into their sweat sesh. This tax inflates the price of feminine hygiene products such as menstrual products and thus puts females at a financial disadvantage when it comes to selfcare. According to the alliance for PERIOD supplies, 21 states charge sales tax on menstrual products. Alaska, Delaware, Montana, New Hampshire and Oregon are the only five states where there is no sales tax. The remaining 24 states have eliminated the tax on menstrual products, with Texas being the most recent to join in June 2023.

In response, advocate groups like PERIOD. are raising money through fundraisers to support period education and product distribution, and to destigmatize the topic to motivate women to walk into the gym.

“We particularly encourage that not only schools are teaching about this at a younger age, but that athletes do talk about it and coaches are aware,” says Damaris Pereda the National Programs director at PERIOD.. “And that they consider not only the needs of menstruators in terms of their bodies, but also just reminding them of bringing products because that is an essential need in terms of when they are out or practicing.”

Pereda shared that PERIOD. is currently working on a curriculum focused on providing menstrual information specifically for athletes, which is intended to come out early next year. Amongst many campaigns, this fall one can donate to the PERIOD. “Support a Cycle” fundraiser to supply someone in poverty with enough products for an entire cycle.

UNDERSTANDING SELF HYGIENE

Taking extra steps for proper hygiene while working out during the menstrual phase, or any day, is important to decrease the risk of infection.

The Honey Pot offers feminine care products to encourage mindful hygiene after workouts. Photo credit: The Honey Pot.

“That area needs to breathe, needs to not have that hot heat and moisture trapped. That's what helps promote sometimes the growth of some bacteria, some organisms,” says Dr. Laila A. Al Marayati an OBGYN and Assistant Clinical Professor at the USC Keck School of Medicine. Marayati also encourages rinsing with water and changing sanitary products more regularly when working out.

Part of a new campaign, The Honey Pot is one of eight companies committed to reimbursing customers for the tampon tax whenever they purchase products to increase access to affordable female hygiene and well being.

Companies like The Honey Pot aren’t shying away from speaking about women’s genital health through both products and advisors. Women learn there is more to simply showering after your workout to promote a healthy honey pot.

INCREASED SELF AWARENESS

Every woman’s menstrual experience is unique, and changes from month to month.

This week is about tuning into one's body.

“It’s one of the reasons I like checking in with clients before class because one day they could feel amazing and the next can be a totally different story,” says fitness instructor Ashley Klinger.

This week is all about listening to the body and knowing that it’s normal to not feel 100% everyday but it’s also safe to roll out a pilates mat and lace up sneakers. Finding time to move might help fight low mood, remove pessimism and increase productivity. Physical activity during this week increases blood flow, decreases inflammation and decreases levels of aldosterone, which all may help improve PMS symptoms like breast tenderness, bloating and nausea.

With new sprints around the topic, a woman has no reason to hold back from popping into a favorite fitness class while on her period.