Why Your Workouts Feel Harder Before Your Period (and What to Do About It)

Why Your Workouts Feel Harder Before Your Period (& What to Do About It)

You wake up to your alarm blaring. Every muscle in your body begs you to hit snooze. You’re sore from the week’s workouts, running on fumes, and wondering how you’re supposed to find the energy to train today when you can barely drag yourself out of bed.

Just last week, you were unstoppable — crushing your workouts and breezing through your to-do list.
Now, suddenly, you’ve been dragging all week, completely wiped out.
And then, it hits you: you got your period.

Everything makes sense again.

Men, don’t scroll away just yet — this one’s worth your attention too.

Because what’s happening here isn’t just about “that time of the month.” It’s your body’s hormonal rhythm doing its job — and it explains a lot about your energy, recovery, and performance.

The Luteal Phase, Explained

The luteal phase begins right after ovulation — roughly 10 to 14 days before your period. This is when you might experience cramps, bloating, fatigue, mood swings, or that insatiable need to eat everything in sight. When your hormones fall out of balance, that’s when PMS symptoms hit hardest.

These aren’t random inconveniences. They’re physiological signals from your body. After ovulation, your system prepares for the possibility of pregnancy. Appetite rises to support nourishment for both you and a potential baby. Energy naturally dips, urging you to slow down, recover, and (quite literally) nest.

Your body has a rhythm — one designed to help you move through life in cycles, not on autopilot. And the two key hormones driving this particular phase? Estrogen and progesterone.

The Hormonal Power Shift

Estrogen — your “energizer bunny” hormone — begins to drop after ovulation and stays low through your period. This decline means your drive and stamina take a natural dip.

Meanwhile, progesterone — the calming, restorative hormone — rises. But it has two major effects worth understanding:

1. The CO₂ Connection:
   Progesterone interacts with the CO₂ sensor in your brain. As progesterone rises, your body becomes more sensitive to carbon dioxide and your brain basically freaks out — “Too much CO₂! Get it out before we suffocate!” If you’re already prone to shallow, fast, or mouth breathing, this heightened sensitivity can worsen.

That sensitivity triggers faster breathing, brain fog, mood swings, fatigue, anxiety, and reduced performance and recovery. Your body is literally blowing off too much CO₂, which messes with how efficiently oxygen is delivered to your cells.

2. The Calm (and Crash) Effect:
   Progesterone also interacts with GABA — a neurotransmitter that calms your brain. This is the hormone’s soothing, sleep-supportive side. The downside? You’ll feel more tired and lack the motivation and energy to workout or at least have the energy for a strenuous workout.

Breathing: The Missing Link

Here’s where it all connects.

As progesterone rises and CO₂ sensitivity increases, you start to breathe faster and shallower — trying to “get rid” of what your body perceives as excess CO₂. You may find yourself sighing, mouth breathing, or huffing mid-workout without realizing it.

But here’s the catch: the more CO₂ you offload, the less oxygen actually reaches your muscles and brain. CO₂ is the key that unlocks oxygen from hemoglobin so your cells can use it for energy. When you breathe too fast, that exchange breaks down — leaving you fatigued, foggy, and frustrated.

So no, you’re not lazy or unmotivated when your runs feel heavier or your lifts stall. You’re just in a different hormonal phase — one that demands recovery, not punishment.

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How to Work With (Not Against) Your Cycle

You don’t need to overhaul your entire routine — just adjust with awareness. Here’s how to support your body during the luteal phase:

• Notice your breathing. Are you sighing often? Taking shallow chest breaths? Using your neck and shoulders to inhale? If so, pause. Place your hands on the sides of your ribcage. Inhale slowly through your nose, expanding your ribs and belly into your hands, then exhale through your nose.
• Modify your workouts. Maybe you pull back on a sprint or speed workout. Maybe you extend rest periods, lighten your weights on the heavy lift day, or skip your workout altogether. This isn’t weakness — it’s strategy.
• Recover intentionally. During rest periods, breathe in through your nose and out through your mouth three-four times, then in and out through your nose three-four times to bring your heart rate down. After training, lie down with your legs elevated and slow your breath (again, in and out of your nose) until you feel your heart rate settle.
• Prioritize sleep. Your recovery and hormonal balance depend on it. Aim for consistency, not perfection. Try less screen time before bed or at least getting to bed at the same time every night.  
• Use breathwork to recharge. Try a simple sunrise-breathing pattern: inhale through your nose for 4 seconds, hold for 4, exhale for 4, repeat for 2–5 minutes. It’s like flipping the switch back to “energized and focused.”

The Bigger Picture

Men and women aren’t wired the same — and that’s not a disadvantage; it’s an opportunity. Men operate on a 24-hour hormonal rhythm. Women’s cycles span 28 to 35 days. That means your energy, motivation, and recovery ebb and flow.

Some weeks, you’ll feel unstoppable. Other weeks, you’ll want to crawl back under the covers — and that’s okay. Those “off” weeks are when your body is asking for stillness, nourishment, and breath.

When you honor that rhythm, you stop burning yourself out. You train smarter, not harder. You show up for your body instead of fighting it.

So the next time you feel sluggish before your period, remember — it’s not just in your head. It’s in your hormones, your breath, and your body’s built-in wisdom.

And when you learn to listen, that rhythm stops holding you back — and starts moving you forward.

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