Couples trying to conceive are full of questions, and often get conflicting advice. One topic that’s full of contradictions is exercise. Can you go to the gym while trying to conceive? Or is it something you should tone down (or even skip) until the baby dust settles?
It’s a fair concern. After all, your body is doing some pretty important behind-the-scenes work during this phase, and you don’t want to do anything that might disrupt it. But here’s the good news: you don’t have to give up your gym routine—you just need to approach it a bit more carefully.
In this blog, The Fertility Couple from Apex Hospital – home to experienced infertility doctors of India – will discuss the following:
– How workouts impact fertility for both men and women
– Tips to optimize your routine and highlight when to pull back.
– How Exercise Can Support Female Fertility
– Exercise habits that may hurt sperm count
Whether you’re a regular at the squat rack or someone starting a fitness routine for health reasons, this blog will help you find the right balance.
Let’s get started!
Is it good to go to the gym while trying to conceive?
Let’s get one thing out of the way: movement is good. For your heart, for your hormones, for your mental health—and yes, for fertility.
Hitting the gym while trying to conceive improves blood circulation, reduces insulin resistance, helps maintain a healthy body weight, and balances key reproductive hormones. All great things when you’re trying to conceive.But here’s the catch: more isn’t always better.
While too little movement can lead to issues like weight gain, inflammation, or hormone imbalance—all of which can interfere with ovulation or sperm production, pushing your body too hard can disrupt menstrual cycles in women and drop testosterone levels in men.
In short, it’s all about moderation. Fertility thrives in homeostasis, not extremes.
How Exercise Can Support Female Fertility
For women, working out in moderation can do a lot of good, especially when you’re trying to conceive. Here’s how:
Hormone Regulation: Moderate exercise can help keep estrogen and progesterone in check, especially in women with irregular cycles.
Balanced BMI: Being underweight or overweight can interfere with ovulation. A consistent gym routine helps maintain a range that supports fertility.
Insulin Sensitivity: Women with PCOS (a common fertility hurdle) often benefit significantly from strength training and cardio because it supports blood sugar stability.
Stress Relief: Let’s face it—trying to conceive is stressful. Movement triggers the release of endorphins, which help reduce anxiety and promote restful sleep.
How Much Exercise is Good for Fertility and Conception?
Where things go sideways is when workouts get too intense or too frequent. Daily HIIT sessions, marathon training, or any routine that leaves you completely depleted can send a “stress signal” to your body, telling it now’s not the time for reproduction.
Pro tip: Stick to about 30–60 minutes of moderate activity, 4–5 times a week. Think strength training, walking, cycling, yoga—things that get your heart rate up but don’t leave you flattened.
Watch this video by The Fertility Couple for additional insights on gym and pregnancy:
How Gym Impacts Men Planning a Family?
Fertility is a two-way street. Exercise benefits male fertility but again, moderation is key. Here are some benefits of working out for men trying to become a parent:
Testosterone boost: Resistance training, if done smartly, can naturally increase testosterone levels, which support healthy sperm production
Better sperm quality: Studies suggest that men who exercise moderately and regularly tend to have better sperm motility, count, and shape.
Lower body fat means higher chances: Extra weight is linked to lower sperm quality. Hitting the gym helps maintain a healthier baseline.
Better Mood and Libido: Endorphins from working out improve mood, confidence, and sexual health.
Does Exercise Hurt Male Fertility?
Yes, exercise can hurt male fertility in some ways. There are many gym habits that are not fertility-friendly. Here are some of them:
Overtraining: Working out too much can cause testosterone to drop while raising cortisol (your stress hormone). This impacts fertility directly.
Anabolic steroids: Often used for muscle gains, steroids are a major no-no. They can drastically reduce or completely shut down sperm production.
Too much heat: Think tight gym shorts, saunas, or cycling for an hour. All such activities can raise the temperature around the testes, which interferes with sperm development.
Bottom line? Yes, men can and should work out when trying to plan a family but skip the shortcuts and steer clear of high-heat and high-intensity routines that push your body into chronic stress mode.
Recommended readings:
Pre- pregnancy tests every couple should consider
Everything about AMH hormone levels
IVF story of Sidhu Moosewala’s mother
Can you have identical twins through IVF
What’s the Ideal Workout Routine While Trying to Conceive?
Still wondering what “fertility-friendly” fitness actually looks like? Here’s a sample weekly routine that supports both physical health and reproductive goals:
Workout routine for women
– 3x/week: Light strength training like bodyweight, dumbbells, resistance bands.
– 2x/week: Low-impact cardio like walking, swimming, cycling.
– 1–2x/week: Yoga, breathwork, or pilates to support pelvic floor health and reduce stress.
Pro fertility tip: Avoid prolonged high-impact training, intense core work (like endless crunches), or HIIT programs focused on weight loss.
Workout routine for men
– 3–4x/week: Strength training like compound lifts and bodyweight training
– 2x/week: Cardiovascular work like jogging, rowing, and moderate cycling
– Stretching: Yoga can be a good option.
Pro fertility tip: Avoid overheating, steroid use, or overtraining—especially if energy levels dip or recovery takes too long.
Yes, Go to Gym While Trying to Conceive
Leading fertility doctors recommend going to the gym while trying to conceive. In fact, it can improve your chances—if done mindfully. Sometimes, underlying conditions like thyroid imbalance, PCOS, low sperm motility, or hormonal issues need to be addressed before fitness routines can show results. So, consult your doctor as well if you have existing health conditions.
If you’ve been actively trying for six months (age 35 or above) or one year (under 35) and still haven’t conceived, speaking with our fertility specialist in India can help. Dr. Manisha Mehta will look at your case files and recommend the best course of action.
Contact Apex Hospital today through WhatsApp or call us at 91680 39000 to discuss your pregnancy goals with our team of doctors, which includes gynaecologists, urologists, surgeons, and fertility experts.
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