PMS making your usual workout feel impossible? 6 gym exercise swaps to try

Experiencing lethargy, cramps, and general discomfort during your period or the days leading up to it doesn't mean you have to abandon your fitness routine. For women navigating pre-menstrual syndrome (PMS), adjusting exercises can make gym sessions more manageable.

While some research suggests that women's strength and endurance might increase during the follicular phase, when estrogen levels rise, the evidence remains inconclusive, according to Dr. Karen Lim, a consultant at National University Hospital's Department of Obstetrics & Gynaecology. She notes conflicting evidence regarding the impact of different menstrual cycle phases on exercise performance.

The menstrual cycle consists of four phases, each marked by distinct hormonal changes. The menstrual phase (Days 1-5) sees the lowest estrogen and progesterone levels, often leading to fatigue and cramping. The follicular phase (Days 6-14) is characterized by rising estrogen, potentially boosting energy and aiding muscle repair. Ovulation (around Day 14) may cause mild discomfort for some. Finally, the luteal phase (Days 16-28) is dominated by progesterone, which can increase body temperature, basal metabolic rate, and may cause breast soreness and fatigue.

Instead of pushing through discomfort or feeling guilty about skipping workouts, consider exercise modifications. Options exist to replace traditional exercises like barbell squats, hip thrusts, and crunches, making physical activity more accessible even when hormonal fluctuations make your usual routine feel impossible.

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there is conflicting evidence on whether the different phases of the menstrual cycle truly impact exercise performance