Why Your Workouts Might Be Making Your Hormones Worse

More exercise isn't always the answer—especially when you're trying to balance your hormones

You’re hitting the workouts hard.
You're sweating daily.
You're doing “all the right things.”
So why do you still feel exhausted, bloated, and stuck in hormone chaos?

It’s not in your head—and it’s not your fault.
The truth is: your workouts might be making your hormone symptoms worse.

Yep. Even if it’s your favorite bootcamp class or your daily HIIT routine.
Let’s talk about why.

🧠 Hormones 101 (Real Quick)

Your body runs on rhythms—especially your female body.
Each month, estrogen, progesterone, testosterone, and cortisol ebb and flow. These hormonal shifts affect your:

• Energy levels

• Appetite

• Motivation

• Recovery time

• Stress response

When we ignore those shifts and train like we’re the same every single day, our hormones take the hit.

🚨 3 Ways Intense Workouts Can Backfire on Hormone Health

1. You’re Overproducing Cortisol

When you do high-intensity workouts (like HIIT, long runs, or CrossFit-style training), your body produces cortisol, your main stress hormone.

Normally, that’s not a big deal. But when you're also:

• Not sleeping enough

• Under-eating

• Already dealing with chronic stress (hello, life)

• Navigating PCOS or post-birth-control hormone chaos

…then those cortisol spikes build up and wreak havoc.

Too much cortisol = 👉 Increased belly fat
👉 Blood sugar imbalances
👉 Period problems
👉 Fatigue and burnout

Not exactly the results you’re going for.

2. You’re Not Fueling Enough

Restrictive eating + intense workouts is a recipe for hormonal disaster.
Your body is smart—it won’t prioritize hormone production if it doesn’t feel safe.

When you’re under-eating (even unintentionally) and pushing through hard workouts, you may see:

• Late or missing periods

• Low libido

• Mood swings

• Hair loss or acne

Sound familiar? You're not lazy or broken—you're likely undernourished and over-trained.

3. You’re Not Syncing With Your Cycle

Your hormones shift throughout your cycle, and your workouts should too.

💪 In your follicular and ovulatory phases, your energy is high—this is when more intense workouts feel great.

🧘‍♀️ In your luteal and menstrual phases, your body needs more rest, gentle movement, and recovery.

Ignoring this rhythm can lead to burnout, poor recovery, and hormone imbalances that just keep piling on.

✅ What To Do Instead: Hormone-Smart Movement

You don’t have to stop moving your body.
But you do need to move in a way that supports your hormones—not drains them.

Here’s how to get started:

• Cycle Sync Your Workouts: Match movement to your energy and hormonal needs (I teach this inside my coaching programs!)

• Incorporate Restorative Movement: Think walking, stretching, Pilates, and yoga—especially during your luteal and menstrual phases.

• Prioritize Recovery: Sleep. Nutrition. Hydration. Deep breathing. These are your hormone health MVPs.

• Ditch the “No Days Off” Mentality: Your body isn’t a machine—it’s a masterpiece with seasons and rhythms. Treat it like one.

💛 Ready for a Workout Routine That Loves Your Hormones Back?

If you’re tired of spinning your wheels and feeling worse the harder you try, it’s time for a different approach.

Inside my Vital Cycle 365 coaching program, I help you:

• Understand your unique cycle and hormonal needs

• Learn how to support your body with cycle-synced nutrition and movement

• Finally feel like your workouts are giving back—not burning you out

Or if you’re transitioning off birth control and your hormones are feeling wild—check out my 6-Step Program to Ditch the Pill, where we focus on healing hormones naturally from the inside out.

✨ Ready to figure out what works for your body?
Book a free 20-minute hormone consult and let’s talk about what’s best for you:
👉 Schedule Your Free Call Here

P.S. Want to see what a hormone-loving routine looks like in action? I share simple movement tips, hormone education, and real-life support over on Instagram. Come hang out: @essentiallyherhormones 💛