The Best Exercises for Women and How to Adapt To Them Your Menstrual Cycle

This is a collaborative post.

Finding time for a workout in our hectic schedules can feel impossible—let alone mustering the motivation to hit the gym. But what if your workouts could work with your body and menstrual cycle instead of against it? By syncing your routine with your hormonal cycle, you can maximize results without the burnout. No more slogging through sessions that leave you exhausted and discouraged. These tailored exercises meet your body where it is, turning hormonal fluctuations into your secret fitness advantage.

(And yes, that includes days when all you want is to curl up with a heating pad.)

Image Credit: Reform RX – ‘A Pilates Reformer Machine’ 

1. Reformer Pilates – The Ultimate Full-Body Workout

Reformer Pilates is a game-changer for women—it builds long, lean muscles, improves posture, and is gentle on joints while still being challenging. I have an article all about reformer Pilates if you want to read more about it.

Why Women Love Reformer Pilates:

• Low-impact but highly effective (great for all fitness levels)
• Strengthens the core & pelvic floor (essential for postpartum recovery)
• Enhances flexibility & balance (reduces injury risk)
• Adaptable to menstrual cycle phases (more on this below!)

Best Reformer Pilates Moves for Women:

• Footwork Series (tones legs & glutes)
• Hundreds (boosts core endurance)
• Swan Dive (opens the chest & strengthens the back)
• Side-Lying Leg Work (targets inner/outer thighs)

Pro Tip: Pair Reformer Pilates with mat Pilates for even better results!

2. Strength Training – Build Muscle, Burn Fat

Many women avoid weights, fearing they’ll bulk up – but strength training is crucial for metabolism, bone density, and hormonal health. Strength training isn’t just for men!

Best Strength Exercises for Women:

• Squats & Deadlifts (build lower body strength)
• Push-Ups & Rows (sculpt arms & back)
• Kettlebell Swings (cardio + strength combo)
• Resistance Band Work (great for home workouts)

Pro Tip: Lift heavy enough to challenge yourself – women won’t “get bulky” without extreme training.

3. Yoga – Flexibility & Stress Relief

Yoga helps with mobility, relaxation, and hormonal balance, making it perfect for women at any age.

Best Yoga Styles for Women:

• Hatha Yoga (gentle, great for beginners)
• Vinyasa Flow (dynamic & energizing)
• Restorative Yoga (deep relaxation for stress relief)
• Yin Yoga (improves flexibility & joint health)

Pro Tip: Try yoga on rest days or during your menstrual phase for gentle movement.

Image Credit: “Yoga” by Mussi Katz 

4. Low-Impact Cardio – Heart Health Without Joint Stress

High-intensity workouts aren’t always the answer – low-impact cardio (like walking, swimming, or cycling) is sustainable and effective. It is a way of still exercising without putting as much strain on your body.

Best Options:

• Brisk Walking (30 mins daily boosts metabolism)
• Swimming (full-body, zero joint impact)
• Elliptical Training (cardio without knee strain)
• Dance-Based Workouts (fun & energizing)

How to Adapt Workouts to Your Menstrual Cycle

Your energy levels change throughout your cycle – listen to your body! Remember Day 1 is the day you start bleeding.

• Menstrual Phase (Days 1-5): Gentle Pilates, yoga, walking
• Follicular Phase (Days 6-14): Strength training, Reformer Pilates
• Ovulatory Phase (Days 15-17): High-energy workouts (HIIT, power Pilates)
• Luteal Phase (Days 18-28): Moderate strength, stretching, recovery

Image Credit: “Woman Exercise” by sasint 

The Perfect Workout Mix for Women are: 

The best exercise routine for women includes:
Reformer Pilates (for strength & flexibility)
Strength Training (for muscle & bone health)
Yoga or Mobility Work (for stress relief & flexibility)
Low-Impact Cardio (for heart health)

Have you done any of these exercises and seen any benefit or been inspired to try any? If so let me know below or via my social channels as I love to hear from you! Don’t forget to check out my post about reusable sanitary pads for some comfortable pads to wear when you need to. They are even useful if you have a weak pelvic floor!