For women who lift, some strength training exercises may irritate the exact muscles you are trying to train that day. Squats, deadlifts, core exercises, lunges, hip thrusts, and things of that nature may put too much pressure on your pelvic area during a flare-up.

You know your body. And if you don’t… I strongly suggest you get to know it. If you think lower body exercises aren’t good for you that day, switch it up. Do an arm or back and shoulder day. A push/pull day.

You can also modify your leg day if needed. Don’t go as low in a squat or a lunge. You can modify a core workout by doing dead bugs, bird dogs, or side planks. There are many modification options.

My advice is to keep a workout log or journal. Log your cycle days. Log your pain locations and intensity. Log your fatigue, soreness, and any other symptoms you are having. It’s also a great idea to log the exercises that cause discomfort or trigger a flare-up.

Always take extra time to recover. Your muscles need time to recover in general, and with endo… they, and you, need even more. Stay hydrated. Keep your sessions at a manageable length. And get plenty of rest.

My Workout 8/24

Quads & Calves

• Bear Hold 3 sets of 12
• Lunge knee drive right side 2 sets of 13
• Lunge knee drive left side 2 sets of 13
• High knees 1 set of 24 (back and forth both sides)
• Front to back hops 3 sets of 13
• DB squats 3 sets of 13 with 15 lbs
• DB suitcase squats 3 sets of 13 with 12 lbs
• DB step ups 3 sets of 13 with 10 lbs
• DB lateral step ups 3 sets of 13 with 10 lbs

8/27 Chest Triceps & Shoulders

• Cross over push ups 3 sets of 12
• Seated over head db press 3 sets of 10 with 10 lbs
• Handwalk front raise 3 sets of 10 lifts per side
• Db wide floor press 3 sets of 12 with 12 lbs
• Db bicep curl to overhead press 3 sets of 10 with 10 lbs
• Butterly set ups 3 sets of 12
• Crunch tucks 3 sets of 12

8/28 Core

• Alternating Db reverse lunges 12 each side and roation of 3 sets
• Side plank crunch 3 sets of 12 on left, 3 sets of 12 on right
• Sit outs 3 sets of 12 on each side
• Low plank 3 sets of 45 seconds each
• Seated Ab circles 3 sets of 12 on left, 3 sets of 12 on right
• Russian twist 3 sets of 12 on left, 3 sets of 12 on right
• Crunch tucks 3 sets of 12

9/3 Chest Shoulders & Biceps

• Reverse grip bent over rows 15 lbs, 3 sets of 12
• Db squat upright rows 12 lbs, 3 sets of 12
• Wall push ups 3 sets of 12
• Db seesaw rows 15 lbs, 3 sets of 12
• Cuban press 8 lbs, 6 reps & 5 lbs 2 sets of 10 (these suck)
• Db suitcase squat 15 lbs, 3 sets of 12
• Db bicep curls 10 lbs, 3 sets of 10
• Db hammer curls 10 lbs, 3 sets of 12