Move With Your Hormones: How to Train Smarter at Every Stage of Life

If you’ve ever felt like your energy, strength, or motivation changes throughout the month, or that your body is different now than it was 10 years ago, you’re not imagining it. Your hormones play a big role in how you feel, recover, and perform during exercise. As health physiotherapists, we’re here to help you understand those changes and make the most of the. Whether you’re dealing with periods, perimenopause, or menopause, let's break it down.

Your Menstrual Cycle: What It Means for Your Workouts

Your cycle is more than just your period. It's a powerful monthly rhythm that affects your energy, strength, flexibility, coordination, and even your risk of injury.

Here’s what’s happening at each stage of the cycle and how to move in a way that supports your body:

Week 1: Menstrual Phase (Your Period)

• How you might feel: Low energy, cramps, more tired or sensitive than usual

• Try this: Gentle strength work, stretching, walking or Pilates. 

Week 2: Follicular Phase (After Your Period)

• How you might feel: Energised, motivated, ready to go!

• Try this: This is a great time for harder workouts like lifting heavier weights, interval training, or trying a new class.

Week 3: Ovulation (Middle of the Cycle)

• How you might feel: Still strong and energised, but be cautious, your joints may be more vulnerable to injury due to changes in hormone levels

• Try this: Keep moving but add in balance, control, and core work to support your body.

Week 4: Luteal Phase (Before Your Period)

• How you might feel: You might feel bloated, less motivated, or moody. Sleep and temperature regulation can be trickier too.

• Try this: Go for moderate movement. Focus on how you feel, stay hydrated, and give yourself grace.

 Tip: Tracking your cycle can help you better understand these changes and plan your workouts around your natural rhythm.

Perimenopause & Menopause: Moving Through the Midlife Shift

As we get older, our hormones begin to change again usually starting in our 40s and continuing into our 50s and beyond. This time of transition is called perimenopause and eventually leads to menopause (when your periods have stopped for a full year).

You might notice changes in your body like:

• Less muscle and more stiffness

• Slower recovery after workouts

• Hot flushes or sleep issues

• Changes in pelvic health (like leaking, heaviness, or discomfort)

But the good news? The right kind of exercise can support you through all of it.

What Helps Most During This Phase?

 Strength Training: Lifting weights (or using resistance bands) helps keep your muscles strong and your metabolism healthy. 

Impact Exercise: Jumping, hopping, or dynamic movements help maintain bone strength. 

Cardio: Still important, try walking, cycling, or group classes. However, strength is the priority. 

Pelvic Floor Work: Especially if you're noticing any leaking, pressure, or discomfort.

 Recovery Time: Sleep, rest, and stress management are just as important as movement.

Every woman experiences menopause differently. We’re here to help you navigate it with confidence and feel strong in your body again.

Let’s Talk About It

We believe that conversations about periods, hormones, and menopause shouldn’t be taboo, especially when it comes to your health and fitness.

Here’s what we encourage:

• Talk to your physio about your symptoms. Nothing is “too small” or “just part of getting older.”

• Listen to your body. Some days you’ll feel strong and energised, others you’ll need rest and that’s okay.

• Ask for help when you need it, we’re here to support you.

When to Get Support

Some signs your body may need a little extra care:

• No period for months (and you’re not in menopause)

• Getting injured often, especially around knees or hips

• Leaking pee during workouts or sneezes

• Feeling out of control around mood, sleep, or energy

We help women with these concerns every day and we are here to help make movement feel safe and empowering again.

What You’ll Find at Our Clinic

We provide:

• Easy tools for cycle and symptom tracking

• Workout ideas for each phase of your cycle

• Pelvic floor support for all life stages

• Referrals to great GPs, dietitians, and mental health professionals when needed

• Compassionate care from women who understand what you’re going through

Conclusion 

Hormones don’t have to be a barrier, they’re part of your strength story. The more you learn to work with your body instead of against it, the more confident, powerful, and energised you’ll feel.

If you're ready to move with your hormones, not in spite of them, we’d love to support you.