Tips on exercising during your ovulation phase

The ovulation phase is a brief time, approximately one or two days in the midpoint of your menstrual cycle.

Research on general guidelines on exercise performance during your menstrual cycle1 is still evolving, with experts suggesting adopting a personalised approach based on your own response to exercise during your menstrual cycle.

Here physiologist Dr Emma shares her tips to potentially maximise your workouts during this powerful part of your month.

Typically, it happens right after the follicular phase (the first part of your cycle) and is followed up by the luteal phase. It’s also the shortest phase of your cycle, lasting just one or two days.

The actual moment of ovulation is usually over in an instant, and then you enter the luteal phase of your period.²

In the grand scheme of the four-phase cycle – menstrual, follicular, ovulation and luteal – “ovulation is your golden opportunity to push the training intensity threshold,” according to Dr Emma.

“The ovulation phase is when your body and mind can feel most strong and capable, thanks to peaking reproductive hormones that make you feel unstoppable."

According to Dr Emma, “alongside aiding fertility, oestrogen may make you feel outgoing, confident and willing to take risks”. So, you might feel more fuelled up to take on new fitness challenges.

But before you sign up to an intense HIIT class, remember: menstrual cycles aren’t one-size-fits-all. The length of each cycle, the levels of each hormone, and the timing of ovulation can all vary from person to person. The majority of people don’t even have a 28-day cycle;⁴ a normal cycle can range from 21 to 35 days.

“Lots of women experience breast soreness and pelvic or abdominal pain during ovulation, which can impact their ability to exercise comfortably,” warns Dr Emma. “It’s always okay to adjust your workouts or take it easy until your symptoms ease.”

That little spike in testosterone could be ideal fuel for your resistance sessions, as it’s a key hormone in the growth, maintenance and repair of muscles and bone mass.⁵

“Incredibly, emerging studies⁷ have even found that stacking your weight training in the first half of your cycle (aka, the follicular and ovulation phases) may be more beneficial for your strength compared to if you were to spread them throughout the entire month,” says Dr Emma.

But it goes without saying that you shouldn’t skip the warm-up and cool-down – especially in the ovulation phase.

“You’ll generally want to prioritise complex carbohydrates (think whole grains, sweet potatoes and legumes), as they provide the steady energy you’ll need to power through intense workouts without hitting the wall,” says Dr Emma. She also highlights the importance of vitamin B-rich foods. “Dial up eggs, leafy greens, and avocados in your diet. These foods not only support cell division but also help keep your energy levels high.”⁸

For some women, particularly those who run,⁹ bloating during ovulation can also be a disruptive symptom to contend with. Some people may benefit from trying to eat smaller and less frequent meals, limiting salt and staying hydrated which can bring fluid retention down.