Whether you do pole dancing, gym work or dance classes, your period is one more thing to plan training around. Australia's guidelines, as set out by the Better Health Channel, ask adults to do muscle-strengthening activity on at least two days each week, on top of 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity.
The same page names sit-ups, push-ups, lunges and squats as strengthening options and counts dancing as moderate-intensity movement. This guide looks at keeping that up through period days.
Quick answer: You can keep up strength, flexibility and pole training during your period if you feel well enough. healthdirect lists regular, gentle exercise of 45 to 60 minutes, three or more times a week, among self-care steps for period pain. Ease back when cramps are strong, and see a doctor if pain disrupts work or study.
How long should you exercise to ease period pain?
The figure Australian health advice gives is 45 to 60 minutes of gentle exercise, three or more times a week. That comes from the healthdirect page on painful periods, which estimates that period pain affects about 8 out of 10 people who have periods at some point. The most common kind is caused by the muscle of the uterus contracting.
It matches the pattern in a 2019 Cochrane review of exercise for dysmenorrhoea, where most programmes asked women to train for roughly 45 to 60 minutes three or more times weekly across the month. The reviewers found exercise may meaningfully reduce period pain but judged the evidence low quality.
Is yoga or stretching better than strength work on period days?
The research doesn't pick a winner. The Cochrane review tested gentle programmes, such as stretching, core strengthening and yoga, and harder ones like Zumba and aerobic training, and suggested the benefit may apply regardless of intensity. No included trial used resistance training, so there is little data on weights specifically.
Jean Hailes recommends regular physical activity to release "feel-good" hormones called endorphins. It adds that some people find yoga, meditation or breathing helps with stress, but that there isn't enough quality evidence to show yoga relieves period pain itself. In short, choose what feels manageable.
How do you build strength safely across the month?
Progress gradually and let period days be lighter if you need them to be. healthdirect's beginner advice is to start with light weights or gentle resistance until your technique improves, build up slowly with small goals, and train different muscle groups through the week. Push-ups, squats, lunges and resistance bands are all on its list.
On heavy days, Jean Hailes suggests a heat pack or warm bath to help relax your muscles, which can be a good way to finish a shorter session. If you are worried about leaks, our guide to why a menstrual cup might leak explains common fit problems.
When to see a doctor
healthdirect advises seeing your doctor if period pain stops you going to work or school, or if you notice:
- period pain when you haven't had it in the past;
- pain that gets worse during your period or lasts longer than it used to;
- pain between periods or during sex;
- bleeding between periods or irregular periods;
- pain when you pass urine or stool.
You can call healthdirect on 1800 022 222 to speak with a registered nurse at any hour. In an emergency, call triple zero (000).
Frequently asked questions
Is period pain normal?
Jean Hailes says period pain is normal if it happens on the first 2 days of your period and doesn't affect your daily life. If the pain is very strong or stops you doing everyday things, including training you would usually manage, see your doctor. Conditions such as endometriosis and adenomyosis can cause stronger pain.
How often should adults do strength training?
healthdirect says Australia's guidelines suggest adults do strength training at least 2 times a week, aiming to work different muscle groups over the week. Bodyweight moves such as push-ups, squats and lunges count, as do weights and resistance bands. Start light, focus on technique and build up slowly over time.
Can I take pain relief before a training session?
Jean Hailes suggests taking anti-inflammatory pain relief before your period starts, then during the first few days if needed. Check with a pharmacist or doctor that anti-inflammatories suit you, and see your GP if pain relief stops working or cramps keep you from exercising.
Planning a pole or gym session on a heavy day? The Lunette period cup comes in two sizes: Lunette recommends Size 1 for strong pelvic floor muscles or a light to medium flow, and Size 2 for a heavier flow or a higher cervix. Work out your fit with the period cup size guide.
General information only and not medical advice: please see your GP or a physiotherapist about ongoing pain, cramps or injury.
