Can I Exercise On my Period?

Updated 4th January 2024

The easy answer to this question is yes, you can exercise on your period. Just listen to your body and use appropriate period products! Here's some common questions answered, plus some top tips to make you feel confident if you're exercising on your period:

• Can exercise make your period heavier?
• Which exercises to avoid during periods?
• Can I do squats or HIIT during periods?
• Can I swim during my period?
• What are the best period pants for sport?

Can exercise make your period heavier?

No, exercise won't make your period heavier, but it may make it shorter. That's because the increased blood flow might cause the blood to flow faster from your uterus.

Which exercises to avoid during periods?

It's not necessary to avoid any exercise during your periods. It's actually harder to exercise during the last two weeks of your menstrual cycle, when dropping progesterone levels and PMS symptoms can make you feel more sluggish, or make workouts seem harder.

You'll generally find it working out on your period easier. Exercise will release endorphins so it's a good idea at that time of the month, to help with cramps and painful periods and increase your energy levels.

Can I do squats or HIIT during periods?

Yes, you can absolutely do squats or HIIT during periods! You can still do physical activities during your period even if you don't use internal protection like a tampon or menstrual cup. Just use period underwear.

Here's me, at the gym on the heaviest day of my period, day 2 about to start my fitness routine:

(The leggings are from Sweaty Betty in case anyone was wondering...)

I'm wearing our heavy flow 'Feeling Sporty' cotton period pants.  The pants aren't bulky, there's not even a VPL. I squatted and lunged with confidence, safe and secure in the knowledge that I wasn't going to end up leaving bloody smears on my leggings or my equipment.

'I'm really impressed with how comfortable and dry I stayed in the Cheeky pants. I wore them all day to a wedding and felt great. I also wore them under my leggings and had no vpl which was great - cos now I know I can be comfy on gym days.'  Victoria, Trustpilot

Can I swim during my period?

Yes, you can swim on your period! Even if you can't wear internal period protection (and many people can't) then period swimwear or period swimming costumes can give you the peace of mind to go swimming, even on a moderate flow day. Period swimming costumes have a treated nylon outer fabric which is water resistant and leak-proof. It seems like magic, but water pressure keep the menstrual flow inside and water outside!

'My teenage daughter uses these products and absolutely loves them. No more worrying about her period appearing whilst in a lesson at school. Never had any problems with any of the products!! Highly recommend! Have just ordered the swimming costume for her also!' Miss E March 2022, Trustpilot

What are the best period pants for sport?

So, what are the best period pants for sport? Well all Cheeky Period Pants are super soft and moisture wicking and can be used for sport, so it really depends on your levels of flow and which style you'd prefer. But we've also done a detailed blogpost recently looking at all top period pants brands and comparing 'The best period pants for sport'.

There are a couple of styles in particular that we recommend specifically for your exercise routine. Firstly the cotton 'sporty' style above which come in a normal flow or heavy flow period pants option. These are made mainly from cotton so are great for wearing for sports and the low-cut 'bikini' style makes them popular with teens and tweens.

Alternatively, our 'Sleek' seamless pants are great as they have no VPL, brilliant for wearing under tight fitting leggings.

''i ordered the seamless period pants - I am an experienced cloth user ( for my kids both for nappies, wipes and for me menstrual pads). It was time to upgrade my underwear drawer and these pants are fab - comfy and absorbent and delivery was super fast. I personally think they are generous sizing so don't size up. In terms of being seamless i wear them under trousers and gym leggings and feel confident.'  Mrs Gill, Trustpilot

If you haven't made the switch yet, we're here to help. Our lovely customer services team all use our pads and pants themselves so they are really well placed to answer any questions you may have.  Just drop us a line, we're really happy to help.

100% Happiness Guarantee

We believe that our products are 'game-changing' but we understand that it's a leap of faith to try reusables. We want you to be 100% happy, so if you have any problems, do contact us so we can help. If you don't get on with them, we'll refund you. 

About the Author: Helen Rankin founded Cheeky Wipes, the original reusable wipes kit back in 2008 after disposable wipes caused her eczema to flare up. 4 kids later, internal period protection such as tampons or menstrual cups were no longer an option for her and she went on to develop their range of 'Simple Reusables' to include period pants, reusable panty liners and reusable sanitary pads.

The Cheeky customer services team pride themselves on providing honest, friendly advice and just LOVE to chat pee, poo and periods all day long, helping people make the switch to reusables! The Company was recognised for their hard work in developing environmentally friendly products with the Queens Award in Enterprise for Sustainable Development in 2021.