Supporting women with endometriosis
Exercise & Strength Training
with Endometriosis
Ever wondered whether you can exercise with endometriosis? Or felt like every workout program ignores what your body is going through? You're not alone — and this page was built by someone who's lived it, not just studied it.
Why Exercise Feels So Hard with Endometriosis
Women with endometriosis are often told traditional fitness advice just doesn't work for them. If any of this sounds familiar, you're not imagining it:
Workouts triggering pain or flare-ups
Feeling completely wiped out after training, when you were supposed to feel energized
Being told to "push through it"
Confusion about which exercises are actually safe
Starting over again and again, and losing trust in your own consistency
The truth is, training with endometriosis requires a different approach. Your body needs a program that adapts to your energy, symptoms, and recovery — not one that forces you into a rigid routine built for someone else's body.
Why This Matters to Me
I'm not just a trainer who's done extensive research into endometriosis — I'm living through it.
My journey with endometriosis started before I even had a word for it: periods that didn't feel normal, sharp pain that would stop me in my tracks, fatigue I couldn't explain. I spent years thinking that was just what being a woman felt like. It wasn't. By my late twenties, I was diagnosed with stage 4, deep infiltrating endometriosis — and I've been through the surgeries, the procedures, and the fear that comes with it since.
I'd already been a personal trainer for over 10 years when that happened, and it still took me a long time to learn how to adapt my own training so it actually supported my body instead of working against it.
That experience shaped everything about how we coach at Project Fierce. You deserve guidance from someone who understands both the science of training and what it's actually like to live with this.
“Your strength isn’t defined by what you can push through — it’s defined by what you choose to do to honor your body each day.”
How to Exercise with Endometriosis Safely — the Project Fierce Way
At Project Fierce, training with endometriosis isn't about pushing harder.
It's about having an actual system for reading your body and adjusting — not just being told to "listen to it" with no idea what that means in practice.
Two things make this concrete:
The Movement Pain Scale
Regular pain scales don't tell you what to actually do about how you're feeling. Ours does. It's how you'll learn to read your body day to day — a "light, go easy" day versus a "go for it" day — and know exactly how to adjust your training to match, instead of guessing or pushing through.
The Period/Pain Empowerment Plan
Your hardest days deserve an actual plan, not just permission to skip your workout. This is a step-by-step approach for flare-up days specifically — so instead of stopping training for weeks every time symptoms hit, you have a way to gently move your body out of a flare and rebuild momentum.
Both are part of the same cycle-aware, hormone-aware coaching we use across every program — adjusting workouts around energy levels, modifying exercises during flare-ups, and building consistency instead of chasing all-or-nothing training.
Not ready to book yet? Start here for free.
Want to go deeper into the Movement Pain Scale and the Period/Pain Empowerment Plan before committing to anything? Grab either of these free guides — no pressure, just a real place to start understanding your own body:
What Training Actually Looks Like, Day to Day
You check in with how your body feels — pain, fatigue, or maybe more energy than usual — and then you move accordingly. Not "push through it." Not "skip it entirely." Something in between, built for exactly where you are that day.
Bad Days
Gentle, restorative movement — easy stretches, deep breathing, maybe a short walk if you're up for it. Rest is also a valid choice here. Nothing about this is a step backward.
Moderate Days
Light, low-intensity strength training. You move, but you're listening the whole way through — if something doesn't feel right, you scale back or adjust.
Good Days
This is where you push a little — a fuller workout, something you genuinely enjoy. You're still paying attention to your body's limits, but you get to actually train, not just manage symptoms.
Because flare-ups and bad days don't follow a schedule, this is exactly why we recommend starting with online personal training if you're managing endometriosis.
You get the same coaching and the same week-to-week adjustments — without the stress of a late-cancellation fee when your body has other plans. In-person training in Fort Collins is still there if that's the better fit for you.
What Makes Our Coaching Different
Training with us — whether that's remotely online or in-person in Fort Collins — means real, ongoing support:
Exercise modifications during flare-ups
Guidance on managing energy levels with training
Strength training that respects recovery
Encouragement to move without fear of "doing it wrong"
Coaching that adapts as your body changes
Both online and in-person coaching follow the same approach — see above for why our online personal training program tends to be the better fit for unpredictable symptoms.
And integrating our Nutrition & Wellness coaching alongside your training can meaningfully support your endometriosis journey too.
Common Questions About Working Out With Endometriosis
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Yes - women with endometriosis can benefit from exercise when the approach is adapted to their symptoms and energy levels. The goal isn’t pushing through pain but finding movement that supports strength, circulation and overall wellbeing.
Start with our online personal training for women.
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Strength training, mobility work and low-impact movement are often helpful. The key is adjusting intensity and exercise selection depending on how your body feels.
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Flare-ups are a common concern. Training should adapt during those times by reducing intensity, modifying exercises, or focusing on mobility and recovery.
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Sometimes rest is the best option but other times gentle movement can actually help reduce stiffness and support circulation. The key is learning how to listen to your body and adjust accordingly.
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Yes. Online training is actually what we recommend most for Endo Warriors, since it gives you the flexibility to adjust week to week around unpredictable symptoms. In-person coaching is also available if you're local to Fort Collins.
Still have questions? You can include them when you apply for the introduction experience.
Start Your Project Fierce Introduction with Endometriosis
If you're ready to explore exercise in a way that actually works with your body, the best place to start is our Introduction Experience — two weeks of online personal training, or two sessions in-person, to connect with our coaching approach and begin training with support that's actually built for this.
We recommend our online introduction for the flexibility it offers based on the needs we know we have with endometriosis but in-person training is also available if you're local to Fort Collins, Windsor, Loveland, or Timnath.