How exercise impacts fertility: Benefits for men and women

Physical activity is a well-established pillar of general health, and that includes reproductive health. However, the link between fertility and exercise isn’t one-size-fits-all. The impact depends on several factors, including intensity, consistency, and individual health conditions.

What’s clear: movement matters. For both men and women, the right type and amount of exercise can support fertility by improving hormone balance, circulation, and stress levels. But overdoing it or approaching it without intention can sometimes backfire.

In this article, we’ll break down the science behind fertility and exercise, outline the benefits for all genders, and share evidence-based recommendations to help you move in a way that supports your fertility goals.

What is infertility?

Infertility is defined as the inability to achieve pregnancy after 12 months of regular, unprotected sex (or 6 months for individuals over 35). It affects both men and women, and contrary to popular belief, male infertility contributes to about half of all cases.

Common causes include ovulation disorders, low sperm count or motility, age-related fertility decline, and underlying health conditions like endometriosis or hormonal imbalances. As awareness grows, more people are shifting their focus from simply treating infertility to proactively preparing their bodies and lifestyles to support reproductive health.

The science: How exercise affects fertility

Exercise plays a key role in many of the body’s systems that support fertility. Regular physical activity helps regulate hormones like insulin and cortisol, improves blood flow to reproductive organs, and supports a healthy body weight, all of which are important for reproductive health.

For women, moderate exercise has been linked to more regular menstrual cycles, improved ovulation, and better outcomes in fertility treatments. One review published in Sports Medicine found that women who exercised moderately for 30–60 minutes a day had a lower risk of ovulatory infertility.

In men, exercise can help improve testosterone levels, reduce oxidative stress, and support sperm quality. However, excessive training or specific activities such as cycling or heavy weightlifting, have been associated with decreased sperm production and hormonal imbalances.

It’s all about balance. Too little activity may contribute to weight gain or insulin resistance, while overtraining can signal physical stress to the body and disrupt reproductive hormones. For most people, moderate, consistent exercise is the optimal amount.

Exercise benefits for female fertility

For women, the right kind of physical activity can have a measurable, positive impact on fertility. From supporting hormone regulation to improving emotional resilience, exercise is a powerful tool for reproductive health when approached with consistency and moderation.

Regulating menstrual cycles and ovulation

Regular, moderate exercise helps support hormonal balance, which is key for healthy menstrual cycles and ovulation. When you move your body consistently, it can positively influence levels of insulin and cortisol. When dysregulated, these two hormones may interfere with reproductive function.

Managing PCOS and weight

For those with polycystic ovary syndrome (PCOS), exercise is often a first-line recommendation, and current research supports this. PCOS is closely linked to insulin resistance and weight gain, both of which can disrupt ovulation. Incorporating strength training or aerobic exercise just a few times per week can improve insulin sensitivity, help manage weight, and reduce PCOS symptoms, all of which support fertility. 

Stress reduction and mental health

Trying to achieve pregnancy can take an emotional toll, and chronic stress is known to affect the delicate hormonal balance that supports fertility. Exercise is a proven tool for managing stress and improving mood, thanks to its ability to reduce cortisol levels and increase feel-good neurotransmitters like serotonin and endorphins. 

Exercise benefits for male fertility

Fertility conversations often focus on women, but male reproductive health plays an equally important role. Fortunately, exercise can offer significant benefits for men too, especially when it comes to sperm health, hormonal balance, and reducing cellular damage that impacts fertility.

Improving sperm quality, count, and motility

Moderate, consistent physical activity has been shown to support key sperm parameters like concentration, motility (movement), and morphology (shape). On the flip side, overtraining or high-intensity endurance sports such as marathon running or heavy cycling, may actually reduce sperm quality, especially when not balanced with recovery.

Hormonal balance and weight management

Excess body fat, particularly around the abdomen, is associated with lower testosterone levels and poorer sperm production. Exercise helps regulate these hormones by promoting fat loss and increasing insulin sensitivity.

Reducing oxidative stress

Oxidative stress is an imbalance between free radicals and antioxidants in the body, which can damage sperm DNA and reduce fertility. Regular, moderate exercise reduces oxidative stress and helps your body become better equipped to protect sperm from cellular damage. This improves both fertility and overall reproductive longevity.

Finding the right balance: How much exercise is optimal?

When supporting fertility through fitness, balance is everything. Too little or too much exercise can both interfere with reproductive health.

Overtraining, particularly without adequate nutrition or rest, can lead to hormonal disruptions that impair fertility. In women, excessive exercise is a known risk factor for menstrual dysfunction like amenorrhea, a condition where ovulation and menstruation stop due to physical stress. In men, intense training has been linked to reduced testosterone levels and lower sperm count.

Experts generally recommend moderate-intensity exercise for about 30–60 minutes, three to five times per week. The key is consistency and moderation, not intensity. Exercise should leave you feeling energized and grounded, not depleted. Pick activities that you enjoy, listen to your body, and adjust your routine as needed to ensure it’s both effective and sustainable.

Best types of exercise for fertility

Think brisk walks, time on the elliptical, light strength training, yoga, pilates, or swimming. These forms of movement support fertility by boosting circulation, regulating hormones, managing stress, and promoting overall metabolic health without overwhelming the body. Note that cycling can also be a beneficial, low-impact exercise for women, but can negatively impact reproductive potential for men.

Ultimately, the best type of exercise is the one you can maintain over time. Find the activities that fit your lifestyle to increase consistency, reduce anxiety, and keep you motivated throughout your fertility journey.

Exercise tips for couples trying to conceive

If you’ve embarked on your fertility journey with a partner, establishing joint exercise routines can boost motivation, create shared goals, and foster emotional support, all of which can help you navigate the path to pregnancy with more resilience.

Integrate physical activity into your daily lives in ways that feel natural and sustainable, whether it’s a morning walk, a weekend hike, or an online yoga class you both enjoy. Making movement a regular, enjoyable habit can reduce stress and enhance overall well-being.

Finally, always consult your care provider before starting or adjusting any exercise regimen, especially if you have specific fertility concerns or medical conditions. Their guidance will help ensure your routine supports your unique health needs and fertility goals.

Common myths about exercise and fertility

When it comes to fertility and exercise, several misconceptions can cloud understanding and create unnecessary worry. Let’s clear up some of the most common myths:

• Myth 1: All exercise is inherently good for fertility.
  While regular physical activity generally benefits reproductive health, too much or overly intense exercise can disrupt hormone balance and negatively impact fertility.
• Myth 2: Only women need to worry about exercise and fertility.
  Men’s fertility is just as influenced by exercise. Balanced physical activity can improve sperm quality, hormonal health, and overall fertility in men as much as in women.
• Myth 3: Fertility declines only because of age, and exercise can’t help.
  Although age is a key factor, lifestyle choices — including exercise — can positively influence fertility and reproductive health at any age.
• Myth 4: You can’t start exercising once fertility issues arise.
  It’s never too late to adopt healthier habits. Starting or adjusting exercise routines can improve hormone regulation, weight management, and stress, all of which support fertility.
• Myth 5: Exercise can replace medical treatment for infertility.
  Exercise supports reproductive health but it doesn’t replace medical interventions. It should be seen as a complementary part of your fertility care, not a substitute.

Frequently asked questions 

Can too much exercise hurt fertility?

Yes. Excessive or very intense exercise can disrupt hormone levels, potentially causing irregular menstrual cycles or reduced sperm count. Moderation is key for supporting fertility.

What if I have a specific medical condition?

It’s important to consult with your care provider. Conditions like PCOS, endometriosis, or thyroid disorders may require tailored exercise plans to support fertility safely.

How long does it take for exercise to impact fertility?

Improvements typically take a few months, as exercise influences hormone balance and reproductive health over time. Experts often recommend at least three months of consistent activity.

Is it safe to exercise during IVF or fertility treatments?

Generally, yes. Maintaining your moderate exercise routine is encouraged unless your doctor advises otherwise. Always follow your fertility specialist’s recommendations, especially around sensitive phases like egg retrieval or embryo transfer.

Should I stop exercising once I get a positive pregnancy test?

Most people can continue moderate exercise during pregnancy unless there are specific medical concerns. Discuss your exercise routine with your obstetrician for personalized guidance.

Are there exercises men should avoid when trying to conceive?

Men should avoid activities that expose the testicles to excessive heat, friction, or trauma, such as cycling or contact sports, as these can affect sperm quality. Otherwise, balanced exercise is beneficial.

Exercise and fertility: The connection is clear

Exercise plays a vital role in supporting fertility for both men and women. From regulating hormones and improving sperm quality to reducing stress and managing conditions like PCOS, balanced physical activity can create a healthier foundation for achieving pregnancy.

The key is consistency and moderation: choose sustainable, enjoyable forms of movement that fit your lifestyle and complement your fertility journey.

Have thoughts or questions on your own experience with exercise and fertility? Share in the comments below. If you’re considering fertility treatment, be sure to book a consultation with a fertility specialist for advice tailored to your unique situation. 

For additional support and resources to help ease your fertility journey, don’t forget to ask your employer about fertility and family-building benefits like Carrot.