Training Through PMS: What to Adjust (and What Not To)

Hello Ziddis! For all those who go through “Damn, it is the shark week. AGAIN” every month, we know how difficult it must be to maintain your training momentum. This doesn’t just happen during the five days of the period but even before it starts. Premenstrual symptoms, aka PMS workout, are not a motivation problem, a discipline issue or even a mindset flaw. Women’s bodies go through major biological changes throughout the month. The biological response to hormonal shifts that occur in the late luteal phases of the menstrual cycle include sharp drop in estrogen and progesterone. These hormonal changes influence neurotransmitters like serotonin and dopamine, alter fluid balance and increase inflammatory signalling.

PMS Workout

During PMS, the body’s stress tolerance reduces. The body is frail and weak already, but that does not mean your capacity to work out disappears. You must only pick the workouts that do not tire you down or require intensive recovery.

Here is what happens physiologically:

• Higher perceived exertion: Workouts feel harder even at familiar loads
• Reduced fatigue resistance: Energy drops faster within sessions
• Sleep disruption: Poor sleep quality increases systemic fatigue
• Fluid retention and inflammation: Joints may feel stiff or heavy
• Mood sensitivity: Motivation fluctuates more than physical ability

What this means for you when you work out during PMS is that your system is now more sensitive to stress, and hence, you must make sure of certain things when working out:

• Volume first: reduce the total sets before you reduce the weight
• Rest intervals: increase rest intervals instead of lowering intensity immediately
• Movement selection: choose stable and joint-friendly exercises
• Session structure: fewer exercises and high-quality execution

But, do not compromise on a few elements, such as:

• Do not automatically drop intensity
• Do not call it a bad session because of fatigue
• Do not assume that fewer efforts mean weakness

A PMS workout is about managing stress input and not removing training stimulus. The goal is sustainability, not performance suppression. 

Training During PMS

Training during PMS is an individual choice basis the symptoms you face. Some women experience symptoms of higher intensity than the rest, and for them, it is important to rest and recover. Instead of asking “Do I feel motivated?” something better to ponder on would be:

• How fast is fatigue accumulating?
• How is my recovery feeling between sets?
• Is my form degrading early?
• Does my effort feel disproportionate to the load?

Here’s what you can adjust for better output during PMS:

• Volume regulation by dropping total working sets by 20% to 30% often preserves stimulus while reducing recovery cost.
• Rest management by longer rest periods lowers nervous system strain without reducing training quality
• Failure proximity should be analysed by staying 2 to 3 reps away to protect recovery capacity and nervous system load
• Session length must be shorter with focused work and maintaining consistency without overload

These adjustments are not shutdowns. If the strength output feels stable, then the load can remain. This prevents overcorrection and avoids the narrative that PMS equals incapability. 

Female Fitness Cycle

The female fitness cycle is rhythmic and not linear. Performance capacity shifts across phases. It is not fragile, but a regulatory way. 

Different phases emphasise different strengths:

• In the follicular phase, you have a higher learning capacity, more volume tolerance and adaptation
• During the ovulatory phase, your body is at its peak coordination, power, confidence and output
• The luteal phase has more stability, strength maintenance, and stress management
• PMS window is all about load regulation, recovery prioritisation, and nervous system care

Period Workout Plan

This is a regulated-load structure and not just a light workouts-only approach. 

Training		Example
Strength Training	Maintain compound liftsReduce total working setsFocus on clean techniqueAvoid maximal grinders	Squats: 2–3 quality working setsDeadlifts: Moderate load, perfect formAccessories: Lower volume, controlled tempo
Conditioning	Low-intensity steady cardioShort controlled intervalsAvoid long metabolic finishers	Long walksSwimming
Mobility	Active mobility flowsLow-load movement patternsBreath-led nervous system regulation	YogaBreathwork

Read Also: Working Out During Your Period: Everything You Need to Know

Takeaway

Training through PMS is not just about pushing harder; it is also about stepping away. It is about intelligent regulation:

• Adjust volume before intensity
• Regulate stress before removing the stimulus
• Manage recovery before questioning capability

PMS changes recovery bandwidth, not worth or your ability. Strong training systems are not built on perfect days, but resilience on tough days. On PMSing days, grab your comfy activewear like your favourite tank top, stretchable joggers and buckle up for a training and healing.