Is Your Workout Routine Making Your Hormones Worse?
- Pilates With Natalia
- Jul 13
- 4 min read
If you feel tired, bloated, moody, and inconsistent with your workouts, despite exercising several times a week, your hormones might be trying to tell you something. Many women unknowingly push through intense workouts at the wrong time in their cycle, causing more harm than good. They are unaware of how their cycle impacts their mood, energy and hormones, and just push through? Is this you? If the answer is yes, this is the article for you!
In this blog, we'll look at how overtraining or poorly timed exercise can affect your hormones and why switching to Pilates from home could be the reset your body needs.
The Hormone–Workout Connection
Your menstrual cycle isn’t just about your period every month. It affects your energy, appetite, motivation, recovery, and how your body responds to exercise.
Here’s a very quick breakdown:
Menstrual Phase (Days 1–5): Your hormones are at their lowest. Your body needs rest, recovery, and gentle movement. Think long walks and gentle Pilates.
Follicular Phase (Days 6–13): Oestrogen rises. This is a good time for strength and endurance training.
Ovulation (Days 14–16): Oestrogen peaks. Your energy is high, which is ideal for more intense sessions.
Luteal Phase (Days 17–28): Progesterone dominates. You may feel slower, heavier, or more fatigued.
This is just a guide. A cycle can run from anywhere between 28-35 days, occasionally longer! Every woman is completely different.
When you don’t align your workouts with these shifts, you risk:
✓ Increased cortisol (stress hormone)
✓ Sleep disruption
✓ Bloating and inflammation
✓ Burnout or mood crashes
✓ Missed periods or irregular cycles
Signs Your Workout Routine Is Stressing Your Hormones
If you’re experiencing any of these, your current fitness plan may be doing more harm than good:
You feel worse after workouts, not better
You regularly skip workouts due to low energy
You’ve gained weight or feel inflamed despite exercise
Your sleep is disrupted
Your cycle is irregular or missing
You feel stuck in an all-or-nothing mindset
Why Pilates Supports Hormonal Health
Unlike high-impact routines that spike cortisol, Pilates focuses on control, breath, mobility, and strength, all of which help calm your nervous system and regulate hormones. What's great is that it is so easy to do Pilates from home, and there are several free Pilates resources available to you!
Here’s why it works:
✓ Pilates is gentle on your joints and is supportive during every cycle phase
✓ Boosts circulation and lymphatic drainage (reducing bloating)
✓ Engages deep core muscles for hormonal balance and pelvic health
✓ Can be scaled up or down depending on your energy
✓ Improves body awareness, which helps with cycle tracking
How to Sync Pilates With Your Cycle
Firstly, you need to try and identify the stages of your cycle, when you are in a specific stage, how long you are in it for, and how your body feels during each stage! The best way to do this is by keeping a diary and tracking your period dates, then identifying the length of your cycle, and tracking the stages from there. You also don’t need four different plans. You just need to shift your approach and listen to your body.
Menstrual phase: Focus on breathwork, stretching, and pelvic tilts. Think 20–30 minutes max.
Follicular phase: Add strength-based flows, gliders, weights, and standing sequences.
Ovulation phase: Push a little harder. Include core power, band work, and full-body sessions. This is also your time to achieve your personal bests if you like weight training and cardio!
Luteal phase: Switch to mobility and control. Hip openers, wall Pilates, and slower flows work best. You can still do cardio and weight sessions, but take a few more rest days, maybe try to make your workout a little bit shorter, and do less high-impact cardio.
FAQs
Q: Can I still lose weight with Pilates alone?
Yes, especially if your current plan is burning you out. Consistency matters more than intensity. Pilates helps build lean muscle, improve digestion, and reduce stress (which often leads to better fat loss). You also need to factor in diet and cardio for the best results!
Q: I don’t have much time; will this still work?
Absolutely. Even 10–20 minutes a day can make a big difference if it matches your body’s needs.
Q: What if I’m in perimenopause or menopause?
Pilates is one of the best forms of movement during hormone transitions. It protects your joints, supports bone density, and boosts mood.
Q: Do I need equipment?
No. Most free Pilates for beginners classes require no equipment at all, just a mat or soft surface. You can add bands or weights later. For my recommended equipment, check out this page!
Ready to Reset? Do Pilates From Home: Tips That Work
If your current fitness routine is leaving you drained, it's time to train smarter, not harder.
Download my free Pilates eBook and on-demand class to get started with free Pilates from home! Start feeling better, not worse. Let’s get you moving in a way that supports your body every step of the way.
If you're doing Pilates from home like me, set up a calming, clutter-free space. I stream free Pilates classes through YouTube and apps and follow instructors who explain things clearly and encourage listening to your body. You can, of course, try some of my free Pilates classes! Find them here!
If you found this post helpful, I’ve created a FREE ebook and guided Pilates class just for you! It’s packed with beginner-friendly tips, effective routines, and everything you need to get the most out of your Pilates practice.
👉 Download your FREE Pilates Starter Kit now by clicking here!
And don’t forget to visit my free Pilates workouts under 30 minutes. I upload regularly, and there’s something for everyone, whether you're just getting started or looking for a new challenge.
I’ll also be launching a Pilates membership designed for busy professionals who want to feel strong and confident without spending hours working out, whilst also working with their bodies, not against them! Stay tuned, and I will send you details when it is ready!
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