Between work, family, and life’s endless to-do lists, finding time for fitness often falls to the bottom of our priorities. But what if you could get better results in less time by working with your body’s natural rhythms? Today we break down the best exercises for women and people who menstruate to help you build strength, boost energy, and feel your best at every stage of life.
Image Credit”Woman working out on yoga mat next to a window” by Ivan Radic
Why Women Need a Different Approach to Fitness
Women’s bodies face unique challenges such as:
- Hormonal fluctuations – From our monthly cycles, pregnancy, menopause…it’s certainly a journey!
- Higher risk of osteoporosis – This is why strength training is crucial
- Pelvic floor concerns – From Menopause to postpartum and beyond.
- Stress and fatigue – Hello, cortisol imbalance!
And so on…
The solution? A mix of strength, flexibility, and cycle-aware movement and exercise. This sounds great right? But where on earth do you start? Let’s explore options below:
The Best Workouts for Women’s Health
1. Reformer Pilates: The Secret to Long, Lean Strength
Many of us take Pilate classes (if we can find the time) and some of us even do it at home. In recent years Reformer Pilates has been growing in popularity in the exercise space. If you haven’t tried Reformer Pilates, you’re missing out on one of the most effective—and adaptable—workouts for women.
Why It’s Perfect for Women:
- Builds strength without bulk – Well hello there, toned arms and legs!
- Dramatically improves posture – Goodbye, “tech neck” and back issues caused my slouching
- Gentle on joints Which makes it ideal for all ages and fitness levels. In fact, Pilates was created to help people recovering from war injuries
- Supports pelvic floor health – Which is so important pre- and post-pregnancy.
Top Reformer Moves to Try:
- Footwork Series – sculpts legs and glutes.
- Elephant – Stretches hamstrings + strengthens core
- Short Box Series – Fires up your abs and back
- Mermaid – Improves spine mobility
Image Credit: Reform RX – ‘Woman doing Reformer Pilates’
2. Strength Training: Lift Heavy, Feel Empowered
Forget the myth that lifting makes women “bulky.” strength training is non-negotiable for:
- Bone density (reducing osteoporosis risk)
- Metabolism boost (muscle burns more calories at rest)
- Hormone balance (lowers cortisol and insulin resistance)
Best Strength Exercises:
- Goblet Squats (safer for knees than barbell squats)
- Romanian Deadlifts (shapes glutes and hamstrings)
- Pull-Ups (Assisted) (builds a strong back)
- Farmer’s Carries (improves posture and grip strength)
3. Yoga & Mobility: The Missing Link
Yoga isn’t just for relaxation—it’s essential for joint health, stress relief, and recovery.
Best Styles for Women:
- Vinyasa (energizing flow for stress relief)
- Yin Yoga (deep stretches for tight hips and shoulders)
- Restorative (parasympathetic nervous system reset)
4. Cycle-Synced Cardio: Work With Your Hormones
Your energy ebbs and flows with your cycle. Adjust accordingly:
- Menstrual Phase (Days 1–5): Walking, gentle yoga
- Follicular Phase (Days 6–14): HIIT, running, dance
- Ovulatory Phase (Days 15–17): Sprint intervals, boxing
- Luteal Phase (Days 18–28): Swimming, cycling, Pilates
The Perfect Weekly Workout Plan for Women
Do you match your cycle to your work out routine or have we inspired you to do so? Let us know in the comments below or via our social channels!
