Physical activity and menstrual symptoms: potential benefits, but no universal cycle-based program

A synthesis of 55 studies, not a training program

This integrative review brings together 55 studies involving 13,856 participants. The researchers searched three scientific databases for publications in English or German published between 2010 and 2025, then supplemented this search using the articles’ references and citations.

The included studies examined links between physical activity and physical or psychological well-being throughout the menstrual cycle. They included qualitative, quantitative and mixed-methods studies. Randomized trials were the most common, accounting for 31 studies, but the review as a whole was therefore not based solely on experimental comparisons.

Three reviewers independently selected the studies, and their methodological quality was assessed using a dedicated tool. However, the abstract provided specifies neither the detailed results of this assessment nor the duration of the interventions.

The most consistent findings concern pain

Physical activity was mainly associated with reduced symptoms and improved well-being. The most consistent findings concerned menstrual pain and physical symptoms, particularly with mind–body approaches such as yoga and Pilates.

These approaches appear promising, but the abstract does not quantify the size of the benefit. Nor does it establish that they are superior to other forms of exercise. Aerobic activities and other forms of exercise also showed favorable findings, but these were more heterogeneous.

Less established effects on mood and sleep

Improvements in premenstrual and emotional symptoms were frequently reported, but were less consistent than those concerning pain. Data on quality of life, sleep and daily functioning were more limited.

This distinction matters: observing a benefit for menstrual pain does not demonstrate an improvement in all cycle-related symptoms. The abstract does not precisely identify who is most likely to benefit from each activity.

The cycle alone cannot dictate training

Exercise types, intervention characteristics and the measures used varied enough to limit direct comparisons. This synthesis therefore cannot determine an optimal intensity, frequency or point in the cycle.

The authors favor an individualized approach that takes symptoms and underlying medical conditions into account, rather than an identical prescription for all menstruating people. This is general guidance drawn from the review, not a validated phase-by-phase protocol.

What we can take away

Physical activity appears to have the potential to ease menstrual pain. However, this review supports neither a universal program aligned with cycle phases nor a promise to improve all symptoms.