Managing PMS & Training

Carla Bull
Apr 8
3 min read

Premenstrual Syndrome (PMS) affects up to 75% of women and can make training feel like an uphill battle. Symptoms like fatigue, bloating, mood swings, and muscle soreness can impact performance, motivation, and recovery. However, the right training approach can help alleviate symptoms rather than worsen them!

Understanding how to adjust your workouts during this phase of your cycle can help you stay consistent while feeling better both physically and mentally.

How PMS Affects Training

PMS symptoms usually occur in the luteal phase (the week or two leading up to your period), when progesterone is high and oestrogen is declining. This hormonal shift can lead to:

Reduced energy levels – Your body relies more on fat for fuel rather than quick-burning carbohydrates, which can make high-intensity exercise feel harder.
Increased fatigue – Poor sleep, heightened stress, and hormonal fluctuations may reduce endurance.
Water retention & bloating – This can lead to feeling sluggish or weaker in the gym.
Mood changes – Increased irritability, anxiety, or lack of motivation can make it difficult to train consistently.
Heightened pain sensitivity – Joints may feel stiffer, and muscles may take longer to recover.

Despite these challenges, research suggests that staying active can reduce PMS symptoms, improve mood, and help regulate hormones. The key is modifying your approach rather than pushing through with the same intensity.

Actionable Steps for Managing PMS & Training

1. Adjust Intensity Based on Energy Levels

If you feel strong: Stick to your planned strength sessions but listen to your body and allow for longer rest periods.
If energy is low: Swap high-intensity workouts for moderate-weight strength work or focus on technique-based training.
If you're struggling: Opt for mobility, stretching, or a lighter session rather than skipping movement entirely.

2. Incorporate More Recovery-Based Training

Active recovery workouts like walking, yoga, or swimming can help with cramps and bloating.
Foam rolling and stretching can alleviate muscle tightness and joint discomfort.

3. Prioritize Hydration & Nutrition

Drink plenty of water to combat bloating and fluid retention.
Increase intake of magnesium-rich foods (spinach, nuts, dark chocolate) to help with muscle relaxation and mood.
Ensure you’re getting adequate protein and healthy fats to support energy and recovery.
Reduce excess caffeine and processed sugar, which can worsen mood swings.

4. Listen to Your Mood & Adjust Accordingly

If motivation is low, train with a friend or set small, manageable goals for your session.
If anxiety or irritability is high, try slower-paced training like yoga or controlled strength exercises.
If you feel strong and energized, take advantage of it—there’s no need to hold back if you’re feeling good.

5. Get Enough Sleep & Manage Stress

PMS can interfere with sleep, so aim for 7-9 hours of rest and consider winding down with light stretching or deep breathing before bed.
Try stress-management techniques like meditation or journalingto help reduce anxiety and mood swings.

The Evidence

A study by Sanchez et al. (2023), found that "Regular exercise has been associated with a reduction in physical and psychological symptoms of PMS including pain, fatigue, mood disturbances, and water retention."

Sanchez, B. N., Kraemer, W. J., & Maresh, C. M. (2023). Premenstrual Syndrome and Exercise: A Narrative Review. Women, 3(2), 348-364. https://doi.org/10.3390/women3020026

Final Thoughts

PMS doesn’t mean you have to skip training—it just means you may need to adjust your approach. Instead of pushing through exhaustion, focus on listening to your body and making small modifications to feel your best. Strength training, movement, and recovery techniques can actually help relieve PMS symptoms, making this phase of your cycle more manageable over time.

The goal is consistency over perfection—keep moving, prioritise recovery, and be kind to yourself!

Happy Lifting,

Carla & Team x