Your hormones affect your strength, endurance, and recovery differently across your cycle. Get personalised workout recommendations matched to where you are right now.
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Energy and how you feel during workouts can shift across your cycle as hormone levels change. This tool offers general context on how to train in tune with those changes.
Many people feel strongest in the follicular and ovulatory phases (the first half of the cycle) and lower-energy in the late luteal phase and during their period. There's no rule against exercising at any point — it's about matching intensity to how you actually feel.
This tool gives general information and estimates only — it is not medical advice. If you have concerns, speak to a healthcare professional.
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Explore the calculators →A common approach is leaning into higher-intensity training when energy peaks (the first half of the cycle) and favouring gentler movement when energy dips (late luteal phase and period) — but the best guide is how you feel.
Yes — exercise is perfectly safe during your period and can actually ease cramps and lift mood for many people. Listen to your body and adjust intensity if you're tired.
Many people feel strongest in the follicular and ovulatory phases, roughly the first half of the cycle through to mid-cycle, when energy often peaks. This varies from person to person.
Not necessarily — gentle to moderate movement is fine and often helpful. Rest if you genuinely need it, but you don't have to stop exercising just because you're on your period.