What Every Trainer Needs to Know About Period Pain and Programming
For many women, period pain isn’t just a mild inconvenience, it can be debilitating. As a fitness professional, it’s crucial to understand how menstrual pain can impact your clients' ability to train, recover, and feel confident in their bodies.
Whether you’re working with beginners or seasoned athletes, knowing how to adjust programming for clients experiencing period pain is essential to providing effective, inclusive, and compassionate coaching.
Here’s what you need to know.
1. Period Pain Is Real….and Common!
Dysmenorrhea (a fancy name for period pain) affects up to 80% of menstruating women, with around one in five experiencing symptoms severe enough to interfere with daily life.
It can include:
Cramping in the lower abdomen or back
Nausea, fatigue, dizziness
Headaches or body aches
Digestive discomfort
For some clients, it might be a dull background annoyance. For others, it’s reason enough to skip the gym for days.
2. No, She’s Not Just Being “Soft”
It’s important to validate a client’s experience. Period pain isn’t a mindset issue—it’s often caused by uterine contractions, inflammation, and hormonal changes, and in some cases, underlying conditions like endometriosis or PCOS.
As a trainer, your job isn’t to diagnose—but it is to listen, adapt, and support.
3. Programming Tips: What to Do (and What to Skip)
When a client is in pain or feeling extra fatigued due to their cycle, here are some ways you can adjust:
DO:
Ask how they’re feeling before the session
Prioritise mobility, stretching, and gentle movement
Offer low-impact options (e.g. walking, light cycling, Pilates-style core work)
Focus on breathwork, posture, and recovery
Encourage them to train in a way that feels good—not forced
AVOID:
Pushing for PBs or intense conditioning when they’re in pain
Assuming all clients can “train through it” the same way
Making them feel guilty for modifying or skipping a session
4. Period Pain Isn’t the Same for Everyone
Every woman’s cycle is different. Some feel fine training through their period. Others might need rest for a day or two and then bounce back. Some might only experience pain occasionally.
What’s important is to:
Create space for honest conversations
Track symptoms if clients are open to it
Program with flexibility and plan for the unexpected
5. It’s Not About Doing Less, it’s About Training Smarter
Working with a client’s cycle isn’t about lowering the bar. It’s about training in sync with their body, not against it.
A client in pain may benefit more from a restorative session than a heavy deadlift. Supporting her through that earns trust, and keeps her consistent long-term.
Bonus: Period Pain as a Coaching Opportunity
If your client is consistently struggling with period pain, encourage her to:
Speak to a GP or women’s health specialist
Track her cycle and symptoms to identify patterns
Consider women’s health education resources or pelvic health professionals
As a coach, you're in a powerful position to help women feel more in tune with their bodies, not ashamed of them.
Understanding period pain and how to adjust training accordingly is part of being a great trainer. It shows empathy, professionalism, and a deeper understanding of your female clients' needs.
Want to learn more about programming around the menstrual cycle? Our Women’s Health Essentials course is the perfect next step for trainers who want to confidently support women at every stage of their cycle.
If you’re thinking about becoming a qualified personal trainer or group fitness instructor, check out our Certificate III and IV in Fitness. Feel free to reach out if you have any questions
