Exercising For Your Cycle

For so long, women have been encouraged to ignore their bodies, their cycles, and override their senses. When it comes to exercise, the same applies, as we champion and promote strength as endurance, and commitment as pushing through, no matter what. But does that really make us fit for life?

The conversations around syncing exercise with your menstrual cycle, listening to your body first, and reclaiming ‘rest’ as an integral part of your cycle are not talked about enough, but these factors alone are what can make a huge difference. I have been seeing personal trainer Georgia Canavan at London gym Before the Lights for the past few months and have been super inspired by her dedication and care for how women train. She has evolved my relationship with exercise (going from not that interested to very interested), thanks to her passion and devotion to supporting women to train in a way that honours the body and their cycle. She understands that tuning into your body instead of fighting it makes us strong without being hard. That’s the real shift that makes the world of difference – listening to the body first, always.

EC: As women have been taught to ignore their bodies, their cycles, and move with a ‘go, go, go, don’t give up’ mentality, why do you believe that it’s important to reframe the menstrual cycle as the guide of the woman’s body for how we move, train and live?

GC: Previous studies around the body and exercise were often done with men’s bodies. Not a lot was tested on women’s bodies. We go through so much more hormonally than men monthly, and understanding this is crucial. I always say we’re going to train smarter, not harder.

EC: Can you share more about the phases of the cycle?

GC: It goes follicular, ovulation in the middle, then into our luteal phase.

In our follicular phase, at the very beginning of our cycle, we get a rise in oestrogen, and our progesterone starts to increase as well. Here, you want to do your light to moderate cardio, bodyweight, and resistance training like we would normally. During this phase, you have higher energy, and you might feel playful in this. In general, this phase is great for socialising and productivity. Therefore, you can exercise a bit more strenuously.

Then, in your ovulation, which is in the middle of your cycle, to day 14 on average, is a peak in oestrogen and a rise in testosterone and LH surge. You can do high-intensity workouts and strength training, and you should feel good in this moment. Strong, focused, and confident, this is the ideal phase for performance – and again, in your life, that decision-making.

And then you’re going to have your gorgeous period. For me personally, I like to do more gentle movement. Even if I have cramps and feel tired, moving my body through that, for me, really works. But you’ve got to listen to your body. Some people really need to just lie down.

EC: Do you believe the invention of the tampon was a big marker in this ‘get on with it mentality’, often meaning women could and would ignore their cycles, and their bodies?

GC: I think what’s quite interesting as well is that where I grew up in the Middle East, it’s taken more seriously. A lot of people wouldn’t do PE at school during their period. It was even taboo to use tampons. It’s very different to how it is here, where we’re encouraged to just ‘crack on and get on with it’.

EC: What are some common misconceptions about training during menstruation?

GC: I think, first of all, the common misconception is to push through. This whole push-through stuff is really annoying because it’s not always smart to do that. I ask most of my clients where they are on the cycle. Then I know when they’re going to be on their period, or not feeling their best, and can then approach their routine in a gentler way. It’s more about empowering people and their whole wellbeing. Obviously, it’s about the exercise, but you’re really getting them to be in tune with their body.

EC: And have you noticed changes with your clients when they train in tune with their cycle?

GC: Yes, definitely, and not just in terms of how they build muscle, but it’s again about that connection and that grounding into themselves. It is way more effective than just constantly overloading your muscles at the wrong time.

EC: What would you recommend as specific recovery practices during the different phases, exercise-wise?

GC: Avoiding saunas on your period is smart, as your temperature is already rising. If you feel good, if it helps the pain, then why not? But I find it more effective to use a sauna throughout the rest of my cycle. I don’t use the ice bath. My approach to it is: if you’ve done a marathon and you’re super inflamed, if you’ve done a long run and feel like chucking your legs in, why not? If you need it for the mental push and that’s part of your journey, why not? But I think, again, it’s about learning when to use it right – ice baths in particular. And especially with a woman’s body – I’m freezing all the time!

EC: Would you say ice baths might feel a bit harsh on the female body – especially when thinking about things like our ovaries and hormonal balance?

GC: Yeah, I think also if you’re trying to get pregnant, if you’re looking for fertility, I would avoid ice. Saunas, yes. Ice baths – you just need to know when and why you’re using them.

EC: So in a fitness world obsessed with pushing through, how do we reframe rest as a power for women?

GC: A lot of people see rest as a waste of time, but it’s an important part of your workout. This has to come hand in hand. You can’t just break those muscles down and not have moments to recover – especially as you move into your 30s and older. It’s your duty to do that. Sleep, having that magnesium, earlier nights around your period, and limiting your alcohol are all important. If you know you’re emotional, not having three coffees in the morning – these little details make the difference.

EC: What would change if more women were to train with their cycle in mind from a young age in school, sports, and work?

GC: I believe people would get sick less. I see a lot of people who work high-intensity jobs, long work hours, probably eating on the go, maybe not sleeping enough. I believe we would see healthier versions of people. I like to see fitness as a community, because if we’re all exercising in a smarter, more educated way, it’s better for everyone – including the health system, your families, your kids. It’s such a knock-on effect. I think we all need to focus on our own health more.

EC: Advertising presents bodies as perfectly toned, ripped, and firm, when in truth, every woman – especially from their 30s – has softer parts on her body, and the true body shape is not all perfect. How does exercise shift our mentality around the ‘perfect body’ ideals?

GC: Now I’m in my mid-30s, my body does not react the same as when I was in my 20s, and I’m growing with it and loving it. I think the biggest thing is shifting people’s focus on why we’re training. I’m here to empower women. I’m not here to give you a nice arse – that comes with it, yes, if you want that – but it’s about understanding the why. For me, it’s all about the feeling. As you and I discussed during our training, I think every woman should be able to do a push-up of your own body weight, a back squat of your body weight, a pull-up – because it feels so good, and builds confidence too. Then the physical benefits are a bonus. I think the main thing is shifting the focus of why we’re training – to be about feeling great and healthy. We’re not just here for looks or aesthetics. It’s the whole thing. So I think shifting the focus to why is the biggest thing.

EC: Beautiful. And like you’ve said, the power lies in feeling strong in your body without it being hard. Do you feel it helps you handle anything that life throws a little bit more?

GC: Absolutely, and you can feel how that’s going to support your body for the rest of your life if you can keep that going. My fitness goals are: I still want to be able to hike with my grandkids when I am older and be able, capable, and also independent.

EC: Do you notice a difference with your older clients, compared to older people who don’t exercise?

GC: Yes. An 80-year-old, whom I’ve trained now for about seven years, came to me through an injury, and now she can do burpees, push-ups. It has changed her life, as it’s given her the why. We had to rebuild not just her muscles, but her confidence in herself and confidence in movement. As you get older, that gets even harder. Now she has all this beautiful muscle and understanding, and a new way of moving. The older clients benefit hugely. I mean, she can climb stairs, she can pick up her grandkid, she can move around without help.

EC: So would you say exercising in sync with yourself is the secret to ‘anti-ageing’?

GC: I think so. I mean, we need exercise. If you trip and stumble when you’re older, if you’ve got enough muscle, you’re not going to hurt yourself – you’re not going to break that hip. Exercise is strength. It’s about being fit for life, baby! That’s the goal.