FSHP Academy
Women’s Health — all lessons

Anatomy and Physiology

Pelvic floor anatomyUnderstanding the menstrual cyclePhysiological changes before and after pregnancy

Life-Stage and Hormonal Conditions

MenopauseOsteoporosisPCOSThyroid disordersHormonal imbalance: what exercise can and cannot doExercise guidelines: step-by-step prescription

Prenatal Exercise

Contraindications and precautions of prenatal exercisePrenatal exercise prescriptionFirst trimester: strengthening and stretchingSecond trimester: strengthening and stretchingThird trimester: strengthening and stretching

Postnatal Exercise

Postnatal evaluation and abdominal rehabilitationBenefits of postnatal exercise for mother and childPostnatal risks and contraindicationsC-section: post-op management and precautionsPostnatal exercise prescription

Hormonal imbalance: what exercise can and cannot do

A critical look at “hormone balancing” claims — what exercise really does to hormones, low energy availability, and when symptoms need medical assessment.

Intermediate Evidence: Established consensus 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Evaluate popular “hormone balancing” claims
  • Describe real effects of exercise on hormones
  • Recognise low energy availability and its hormonal effects
  • Refer symptoms appropriately

Before this lesson

Why this matters

Social media is full of hormone claims. Trainers need to separate evidence from marketing.

What exercise can do

  • Improve insulin sensitivity (relevant in PCOS) [teede2023]
  • Support mood, sleep and stress
  • Support bone and muscle health

What it cannot do

  • “Balance” hormones generally
  • Cure thyroid disorders or PCOS
  • Replace medical diagnosis

Low energy availability

Insufficient energy intake relative to training can disrupt menstrual function, bone health and performance (REDs) [mountjoy2023].

Cycle-based claims

Evidence for rigid cycle-based programming is limited [mcnulty2020].

Common mistakes and misconceptions

Case study

A client follows a “hormone reset” plan of daily long fasted workouts and low food intake. Her periods stop. The trainer refers her to her doctor and a dietitian, and reduces training volume.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Introductory needs verification — opens a YouTube search

Hormonal imbalance: what exercise can and cannot do

pelvic-health physiotherapists and women’s health clinicians (search)

You will understand: hormonal imbalance: what exercise can and cannot do

Why: Clinician-led content; verify the specific video.
Introductory needs verification — opens a YouTube search

Exercise guidelines explained

professional bodies (search, e.g. ACOG, CSEP, RCOG)

You will understand: current guideline recommendations

Why: Clinician-led content; verify the specific video.

Knowledge check

Knowledge check · 0/5

1. “Hormonal imbalance” is…

Answer B. Refer for testing.

2. A well-supported hormonal effect of exercise is…

Answer B. Established.

3. Low energy availability can cause…

Answer B. REDs.

4. A “cortisol-lowering” workout claim should be…

Answer B. Critical thinking.

5. Symptoms such as missed periods should be…

Answer B. Scope.

Short-answer & application questions

  1. Critique a “hormone-balancing workout” post.
  2. Explain low energy availability to an athlete.
  3. Write referral wording for hormonal symptoms.

Key takeaways

  • “Hormonal imbalance” is not a diagnosis; specific conditions require medical testing.
  • Exercise improves insulin sensitivity and supports mood and sleep.
  • Too much training with too little food can suppress reproductive hormones (low energy availability).
  • Be sceptical of “hormone-balancing” workouts, supplements and diets.

Connected topics

sports nutrition

Energy availability and RED-S

womens health

Thyroid disorders

womens health

PCOS

References

  1. Mountjoy M, Ackerman KE, Bailey DM, et al. (2023). 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17):1073–1097. doi:10.1136/bjsports-2023-106994 Guideline check pending
  2. Teede HJ, Tay CT, Laven JJE, et al. (2023). Recommendations from the 2023 international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Journal of Clinical Endocrinology & Metabolism, 108(10):2447–2469. Guideline check pending
  3. McNulty KL, Elliott-Sale KJ, Dolan E, et al. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine, 50(10):1813–1827. Meta-analysis check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.