Try Gentle Strength: An Endometriosis-Friendly Workout From Kayla Itsines

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February 29, 2024 - Updated February 29, 2024

Try Gentle Strength: An Endometriosis-Friendly Workout From Kayla Itsines - Hero image

One in nine women have endometriosis, and Sweat’s co-founder, head trainer and Endometriosis Australia ambassador, Kayla Itsines, is one of them. 

Since first sharing her endometriosis journey in 2021, Kayla and the Sweat team have been blown away by just how many women in the Sweat Community are impacted by this debilitating disease - and how little is still known about it. 

There’s no better time than Endometriosis Awareness Month to start an important conversation about the signs and symptoms of endo and support the millions of women across the world who live with this condition while campaigning for more meaningful support.

One question Kayla and the team here at Sweat get a lot is about exercising with endo. While it might not sound like endometriosis pain and working out would go together, studies actually support the idea that movement can help alleviate some of the pain and symptoms.

We know that endometriosis is so much more than a painful period and Kayla’s own experience with the disease has at times left her bedridden and led to surgical intervention. As always, our advice when it comes to any form of exercise is to listen to your body. If it doesn’t feel good, trust yourself!  

If you do feel up to exercising when your symptoms are flaring, Kayla knows just how hard it can be to find a low-impact workout that feels good. For Endometriosis Awareness Month, she’s created a new endo-friendly On Demand workout for the Sweat app: Gentle Strength. 

This 20-minute workout is focused on your posterior chain - that’s all the muscle groups down the back of your body. The in-app warm-up and cool-down are also designed to focus on posture and relieving tightness in your hips and lower back.

Not a Sweat member yet? You can try it for free!

Circuit 1

2 Exercises / 3 Laps

Goblet Squat


Circuit 2

2 Exercises / 3 Laps

Single-Arm Row


Circuit 3

3 Exercises / 3 Laps

Reverse Lunge

40 SECS 20 Per Side

Sweat is about so much more than your workouts

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Endometriosis Awareness Month 

Since becoming an Endometriosis Australia ambassador last year, Kayla has been blown away by the incredible work this organisation does. Find out more about Endometriosis Awareness Month and Endometriosis Australia here.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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