Training Around and Managing Endometriosis Symptoms: 6 Pieces of Advice to Moving Better, Feeling Stronger & Supporting Your Body
Endometriosis affects around 1 in 10 women, yet many feel lost when it comes to exercising safely and effectively while managing symptoms. Pelvic pain, fatigue, bloating, inflammation and flare-ups can make training feel inconsistent or frustrating — but with the right approach, movement can become one of the most valuable tools for long-term symptom management.
At Raw Performance, we work with many individuals navigating endometriosis, and what we consistently see is this: the goal is not to push harder — it’s to train smarter.
This guide breaks down evidence-supported strategies to help you stay active, build strength and support your overall wellbeing, even on challenging days.
1. Understanding Training With Endometriosis
Endometriosis is more than just pelvic pain. It can impact energy levels, digestion, sleep, hormones and recovery — all factors that influence training. The aim isn’t to avoid exercise, but to create a flexible structure that respects symptom patterns while still moving you toward your goals.
Many clients find that strength training helps them feel more resilient, improves daily function and reduces flare-ups — when programmed and paced correctly.
2. Make Resistance Training a Regular, Consistent Habit
Research shows that regular exercise can reduce pelvic pain and improve quality of life for people with endometriosis. Resistance training in particular helps by:
Reducing inflammatory markers
Improving energy and fatigue levels
Supporting hormone regulation
Building strength that eases daily discomfort
Keeping training consistent (e.g., same days each week) helps you spot patterns in symptoms and adjust intensity as needed.
A simple log or tracker can help you identify:
What aggravates symptoms
What reduces discomfort
How your cycle impacts training
This gives you data to make better decisions week to week.
3. Combine Strength Work with Anti-Inflammatory Lifestyle Habits
Exercise is powerful — but pairing it with supportive lifestyle habits creates the best results.
Clients often notice fewer flare-ups when combining training with:
• An anti-inflammatory dietary pattern
Mediterranean-style eating can support digestion, reduce inflammation and stabilise hormones. This includes:
Colourful fruit and vegetables
Whole grains
Lean proteins
Oily fish
Nuts, seeds and olive oil
• Prioritising sleep
7–9 hours where possible, with a consistent sleep/wake schedule, helps reduce inflammation and supports recovery.
• Stress-management tools
Mindfulness, gentle breathwork and low-impact movement can help regulate the nervous system — an important factor in chronic pain conditions.
The combination of strength training + daily lifestyle strategies builds a foundation of resilience.
4. Dietary Adjustments That May Support Symptom Regulation
Hormone balance plays a significant role in endometriosis symptoms, and certain nutrition strategies may help regulate this.
High-fibre foods
Fibre binds to excess estrogen in the gut and supports removal through digestion. This can help manage estrogen dominance — common in endometriosis.
Be cautious with high-FODMAP foods
Some foods like onions, garlic and wheat can worsen bloating and inflammation for certain individuals. Paying attention to triggers can be helpful.
Reduce processed foods
Ultra-processed foods can contribute to inflammation and blood sugar crashes, both of which can worsen pain and fatigue.
Increase omega-3 intake
Oily fish and omega-3 fats help reduce prostaglandin-driven pain and inflammation.
Include antioxidant-rich foods
Dark chocolate (high % cocoa), berries, green vegetables, nuts, olives and spices like turmeric and ginger may help reduce inflammatory markers.
Improve insulin sensitivity
Stable blood sugar supports hormone balance and can reduce PMS-related symptom spikes.
5. Supplements That May Help
While supplements are not a cure, some have been shown to support symptom management when paired with a healthy lifestyle. Common options include:
Vitamin D
Deficiency is common among those with endometriosis. Adequate Vitamin D supports immune function and inflammation reduction.
Magnesium
May help with fatigue, muscle tension and stress — common symptom contributors.
Curcumin (Turmeric Extract)
Linked with reduced inflammatory cytokines and slower lesion development in some studies.
N-Acetyl Cysteine (NAC)
A powerful antioxidant that supports detoxification of excess estrogen and has been shown to reduce the size of ovarian endometriomas in research.
Always speak with a healthcare professional before starting new supplements, especially if you’re on medication.
6. Getting Support From a Coach Who Understands Endometriosis
The biggest challenge many people face is feeling misunderstood or dismissed when it comes to training with endo. Pain isn’t linear, progress can fluctuate, and your programme needs to adapt with your symptoms.
Working with a coach who understands this means you’ll have:
✔ Flexible training plans
✔ Symptom-aware progression
✔ Accountability that respects your health
✔ Support on difficult days, not just good ones
At Raw Performance, our coaching team is experienced in adapting training for endometriosis. Whether your goal is to get stronger, manage symptoms, build confidence or feel more in control of your body, we’re here to help.
Ready to Train With Support That Understands You?
If you want personalised programming, pain-aware coaching and a team who listens, visit our website to learn more or make an enquiry:
You don’t need to face endometriosis alone — and you don’t need to give up your training goals.
With the right approach, you can become stronger, more resilient and more in tune with your body than ever before
