Should You REALLY Train on Your Period?

Key Wellness & Productivity Takeaways: Training on Your Period

Use an “energy first” check-in (not rules)

• Ask: How am I feeling—can I move comfortably?
• If cramps are unbearable (can’t get out of bed, high pain, dizziness), skip training.
• If you feel decent despite bloating, do something lighter.

Avoid all-or-nothing thinking

• Consistency doesn’t mean forcing intense training every day.
• It’s about adjusting, not quitting: “Work with what you have and what’s going on.”
• If you can’t train, substitute with other goals (e.g., steps, sleep, protein).

Modify training intensity instead of stopping (if you can)

• Lower intensity and weights on your period.
• Increase rest times between sets.
• Reduce volume by leaving reps “in the tank”
  • Example: if you plan 15 reps, do 12–13 (leave 2–3 reps not completed).
• Avoid overly intense sessions that lead to symptoms like dizziness and GI upset (she notes learning from doing too much on a period).

Cardio strategy: prioritize low-intensity movement

• Walking is her go-to
• Avoid running / sprints / high-intensity cardio
• It’s still effective if you hit ~10k steps/day (or whatever you can manage)

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Nutrition & Recovery Strategies

Keep protein the same (non-negotiable)

• Even if workouts are lighter or less consistent, still hit your protein goal.

Hydration is a priority

• Actively increase water intake
• Keep a large water bottle and make hydration a daily habit during your period

Handle cravings with “healthier versions,” not restriction

• Build satisfying alternatives to sweet cravings
  • Example approach: dates + almond butter + melted chocolate + almonds/sea salt, then freeze (described as hitting the craving while aligning with her goals).
• If cravings are mainly for sugar, consider fruit (e.g., cherries) as a simpler option.
• Emphasis: you don’t have to ban chocolate—just choose a healthier alternative when possible.

Bloating mindset

• Treat bloating as normal and not something to spiral about.
• Don’t starve yourself because the scale changes—often it’s water retention, not true fat gain.
• Comfort measure: wear a longer shirt to the gym if needed.

Sleep & rest as performance tools

• Prioritize enough sleep during your period.
• Rest days are valid—she often takes a rest day on day 1 (for her it’s worst), then reassesses day 2.

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When to Take a Rest Day (and What to Do Instead)

Take a rest day if:

• Cramping is severe
• You feel dizzy/fatigued/out of it

On the next day:

• Reassess and do some movement if possible (even core work or light activity counts)

If you rest, still prioritize:

• Steps, sleep, water, and general movement (errands, walking around the house)

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Medical Caution / Red Flags

• If your period symptoms are so intense that you’re bedridden, unable to work or function, or it “shouldn’t be that bad,” she recommends seeing a naturopath or doctor.
• She specifically mentions possible endometriosis and also notes that deficiencies, food, or water could play a role.

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Presenters / Sources

• Presenter: The creator/speaker in the video (not named in the subtitles).