Libido, movement, and fertility: how regular exercise can boost your chances of conception

Trying to conceive can feel like optimizing a hundred different factors—diet, sleep, stress, timing. But here’s one variable that affects them all: how much you move. Your exercise routine doesn’t just shape your body; it influences your hormones, your reproductive organs, and even your sex drive. The catch? Both too much and too little movement can work against you.

Why exercise matters when you’re trying to conceive

Physical activity sits at the intersection of three critical fertility factors: hormonal balance, circulation, and metabolic health. When you exercise regularly at moderate intensity, your body becomes more efficient at managing insulin, a hormone that can interfere with ovulation when levels run too high. Movement also reduces inflammation and oxidative stress—biological processes that can affect egg quality and implantation.

The American College of Obstetricians and Gynecologists (ACOG) and the World Health Organization jointly recommend at least 150 minutes per week of moderate-intensity physical activity for women planning pregnancy to reduce reproductive risks. That’s roughly 30 minutes, five days a week—enough to support your body without overwhelming it.

But here’s where it gets nuanced: the relationship between exercise and fertility isn’t linear. More movement doesn’t automatically equal better outcomes. Understanding where your activity level falls on the spectrum—and why that matters—can help you make smarter choices for your reproductive health.

The Goldilocks principle: finding your fertility sweet spot

A 2023 systematic review of 28 studies found insufficient evidence to establish a clear link between physical activity and spontaneous fertility, largely because results across studies varied so dramatically. The inconsistency reveals an important truth: context matters enormously. Your age, weight, baseline fitness level, nutritional status, and exercise intensity all influence whether movement helps or hinders your fertility.

Too little exercise leaves you vulnerable to insulin resistance, inflammation, and weight gain that can disrupt ovulation. Women with sedentary lifestyles often experience irregular cycles and hormonal imbalances that make conception more challenging. Your body needs a baseline level of activity to maintain the metabolic efficiency that supports regular ovulation and healthy hormone production.

Too much exercise creates the opposite problem. Elite-level female athletes face 3.2 times higher odds of fertility problems versus inactive women, attributed to energy deficit disrupting ovulation. When your body perceives that you’re expending more energy than you’re taking in, it treats reproduction as a luxury it can’t afford. Your hypothalamus—the brain region that controls reproductive hormones—is exquisitely sensitive to energy availability. High-intensity exercise exceeding 60 minutes daily has been linked to luteal phase defects in athletic populations, meaning your body doesn’t produce adequate progesterone to support early pregnancy.

The research suggests that moderate activity may improve hormonal balance, particularly in overweight women, while high-intensity activity can suppress estrogen and progesterone through energy deficit. This is why the “sweet spot” varies between individuals. A woman with polycystic ovary syndrome (PCOS) and insulin resistance might benefit from slightly more vigorous activity to improve metabolic function, while an already lean woman training intensively might need to scale back to restore normal cycles.

How movement influences your libido

Exercise affects your sex drive through several interconnected pathways, and understanding these mechanisms can help you harness movement as a tool for both fertility and intimacy.

First, regular moderate activity improves blood flow throughout your body, including to your pelvic region. Better circulation means increased sensitivity and arousal—physical factors that matter when you’re trying to conceive. Enhanced blood flow also supports the health of reproductive tissues, ensuring adequate oxygen and nutrient delivery to your ovaries and uterus.

Second, exercise is a powerful mood regulator. It stimulates endorphin production, reduces cortisol (your stress hormone), and has been shown to alleviate anxiety and depression. Since stress and low mood are notorious libido killers, this psychological boost often translates into increased desire. When you feel calmer and more emotionally regulated, intimacy becomes more appealing rather than just another task on your TTC checklist.

Third, consistent movement tends to improve body image and self-confidence. Feeling strong and capable in your body makes intimacy more appealing, regardless of whether you’ve reached any particular aesthetic goal. Many women report that regular exercise helps them feel more connected to their bodies during the trying-to-conceive journey, which can counter the sense of alienation or frustration that sometimes accompanies fertility challenges.

But again, there’s a threshold. Overtraining produces the opposite effect—elevated cortisol, persistent fatigue, and hormonal disruption that can tank your sex drive. If you’re constantly exhausted, experiencing mood swings, or your period has become irregular, your exercise routine may be contributing to rather than supporting your fertility goals. The body cannot maintain high libido when it’s operating in survival mode, and excessive exercise without adequate recovery triggers exactly that physiological state.

The emerging science on targeted reproductive exercise

Some promising preliminary research suggests that specific exercise protocols may support ovarian function. A pilot study reported improved FSH (follicle-stimulating hormone) and AMH (anti-Müllerian hormone) levels in three women with diminished ovarian reserve after three months of targeted reproductive exercise, though larger trials are needed before drawing definitive conclusions.

What constitutes “targeted reproductive exercise” varies, but the emphasis appears to be on movements that improve pelvic circulation and core strength without creating energy deficit. This approach focuses on activities that enhance blood flow to reproductive organs, strengthen the muscles that support pelvic health, and promote mind-body connection without the metabolic stress that can suppress ovulation.

Think pelvic floor work, moderate strength training with emphasis on lower body and core, gentle stretching that opens the hip flexors and releases tension in the pelvis, and activities that incorporate breathwork and body awareness. The goal isn’t to burn maximum calories or achieve peak athletic performance—it’s to create an internal environment where your reproductive system can function optimally.

Safe, moderate routines for women TTC

Based on current evidence, your fertility-friendly exercise routine should prioritize consistency, moderation, and activities you genuinely enjoy. Sustainability matters more than intensity. Here’s what that might look like in practice:

Brisk walking remains the most accessible moderate-intensity activity. Aim for 30 to 45 minutes most days, at a pace where you can talk but not sing comfortably. Walking outdoors adds the benefit of natural light exposure, which helps regulate your circadian rhythm and, by extension, your hormonal cycles. You can break this into two shorter sessions if your schedule demands it—the cumulative effect still provides cardiovascular and metabolic benefits.

Swimming offers low-impact, full-body movement that supports joint health while building cardiovascular fitness. The buoyancy reduces physical stress, making it ideal if you’re carrying extra weight or dealing with joint issues. Water-based exercise also tends to feel meditative and calming, addressing both the physical and psychological aspects of fertility wellness.

Yoga provides particular value for women trying to conceive, especially restorative and fertility-focused classes that incorporate pelvic floor awareness, stress reduction, and gentle stretching. Many women report that yoga helps them feel more connected to their bodies during the TTC journey. Look for instructors who understand the fertility context and can offer modifications during different phases of your cycle.

Strength training two to three sessions weekly using moderate weights builds functional strength without exhausting your system. Focus on compound movements like squats, deadlifts, and rows that engage multiple muscle groups and support metabolic health. Keep sessions under 45 minutes and prioritize proper form over heavy loads. Strength training improves insulin sensitivity and helps maintain lean muscle mass, both of which support hormonal balance.

Cycling or low-impact cardio such as stationary cycling, elliptical training, or light jogging for 20 to 30 minutes provides cardiovascular benefits without excessive joint stress. If you choose cycling, ensure your bike is properly fitted to avoid excessive pressure on the perineum, which could theoretically affect pelvic blood flow.

What to avoid includes extended high-intensity interval training (HIIT) sessions that last longer than 30 minutes, training for marathons or endurance events that require significant caloric expenditure, exercising to the point of exhaustion where recovery takes more than 24 hours, and any routine that causes your period to become irregular or stop. If you’re an athlete or have been training intensively before TTC, you may need to reduce volume and intensity to restore normal ovulation—this doesn’t mean abandoning exercise entirely, but rather recalibrating to support rather than suppress reproductive function.

Signs your exercise routine needs adjustment

Your body provides clear feedback when movement crosses from supportive to counterproductive. Learning to recognize these signals allows you to make real-time adjustments rather than waiting months to identify a problem.

Menstrual irregularity manifests as cycles that become longer than 35 days, shorter than 21 days, or unpredictable in timing. If you previously had regular cycles and they’ve become erratic after changing your exercise routine, that’s your body signaling an energy or stress imbalance. Track your cycles carefully and note any changes that coincide with modifications to your activity level.

Persistent fatigue means feeling constantly tired rather than energized after workouts. Exercise should leave you feeling accomplished and invigorated within a few hours of completion. If you’re dragging through your days, needing caffeine to function, or dreading workouts you used to enjoy, you may be overtraining relative to your recovery capacity.

Decreased libido shows up as less interest in sex despite having time and privacy. While many factors influence sex drive, a sudden or gradual decline that coincides with ramped-up training intensity suggests your body is prioritizing survival over reproduction. This is especially relevant when TTC, as spontaneous desire naturally facilitates more frequent intercourse during your fertile window.

Difficulty sleeping indicates a stress response. Exercise should improve sleep quality, not disrupt it. If you’re lying awake despite physical exhaustion, experiencing frequent night waking, or having racing thoughts at bedtime, your exercise routine may be elevating cortisol at inappropriate times.

Mood changes such as increased irritability, anxiety, or feeling emotionally flat often accompany overtraining. While moderate exercise improves mood, excessive training without adequate recovery can dysregulate neurotransmitters and stress hormones, leaving you feeling worse rather than better.

Plateau or decline in performance suggests insufficient recovery. If you’re getting weaker or slower despite consistent training, you may be overtraining. Your body adapts during rest, not during the workout itself, and when you don’t allow adequate recovery, performance necessarily declines.

If you notice these patterns, scale back intensity or duration for several weeks and observe whether symptoms resolve. Most women see improvement within two to three weeks of reducing exercise stress, with menstrual regularity often returning within one to three cycles.

Integrating movement with your overall fertility wellness

Exercise works synergistically with other fertility-supporting practices, and viewing it as one component of a comprehensive approach yields better results than focusing on movement in isolation. When you pair regular moderate exercise with adequate nutrition—particularly sufficient protein and complex carbohydrates to match your activity level—quality sleep of seven to nine hours nightly, and effective stress management techniques, you create an environment where your reproductive system can function optimally.

Nutrition deserves particular attention because energy availability determines whether your body can support both exercise and reproduction. Many women underestimate their caloric needs when active, creating an unintentional energy deficit that suppresses ovulation. If you’re exercising regularly, ensure you’re eating enough to support both your activity level and your reproductive function.

Sleep quality directly affects hormonal balance. Leptin and ghrelin, hormones that regulate appetite and energy metabolism, are influenced by sleep duration. Melatonin affects ovarian function. Growth hormone, released during deep sleep, supports tissue repair and metabolic health. When you skimp on sleep to fit in early morning workouts, you may be undermining the very hormonal balance that exercise aims to support.

Stress management complements physical movement beautifully. The Beginning app offers specialized support for women navigating the TTC journey, including guided meditation and sound therapy designed to reduce stress—a critical complement to physical movement. While exercise addresses the physical aspects of fertility wellness, practices like meditation and cycle tracking help you understand your body’s unique patterns and respond to its needs. This integrated approach acknowledges that fertility isn’t purely physical; it’s influenced by your emotional state, stress levels, and sense of agency in the process.

The mental game: exercise as empowerment

Beyond the physiological benefits, movement offers something equally valuable when you’re trying to conceive: a sense of agency. Fertility can feel frustratingly out of your control—you can’t directly influence whether an egg releases, whether fertilization occurs, or whether implantation succeeds. But you can choose to go for a walk, take a swim, or follow a gentle yoga flow.

This psychological benefit matters profoundly. Women who maintain regular moderate exercise during their TTC journey often report feeling more capable and less consumed by the waiting. You’re actively supporting your body rather than passively hoping for results. Exercise becomes a tangible way to care for yourself during a process that can otherwise feel abstract and uncertain.

Movement also provides a healthy outlet for the emotional intensity that often accompanies trying to conceive. Instead of ruminating on each symptom or obsessing over timing, you can channel nervous energy into physical activity. This doesn’t mean using exercise to escape difficult emotions, but rather using it as a tool to process them while simultaneously supporting your physical health.

Many women find that exercise helps them maintain identity and normalcy during TTC. When so much mental and emotional energy goes toward conception, having a regular movement practice reminds you that you’re more than your fertility journey. You’re someone who hikes, swims, practices yoga, or lifts weights—activities and identities that exist independently of whether you conceive this month.

Moving forward with confidence

The evidence is clear: moderate, regular physical activity supports fertility in most women, while extremes in either direction—complete inactivity or excessive training—can create obstacles to conception. The specific routine matters less than finding sustainable movement you enjoy and can maintain consistently without exhausting yourself.

Your fertility journey is deeply personal, and what works for one woman may need adjustment for another. Pay attention to your body’s signals, track your cycle patterns, and be willing to modify your approach based on what you observe. If you notice menstrual irregularity, persistent fatigue, or declining libido after increasing your exercise intensity, scale back rather than pushing through. Your body is providing valuable feedback.

Remember that exercise is one piece of a larger fertility puzzle. It works best when integrated with adequate nutrition, quality sleep, stress management, and medical guidance when needed. Don’t expect movement alone to overcome significant fertility challenges, but do recognize that it can create a supportive foundation for your reproductive health.

Ready to optimize every aspect of your fertility wellness? Explore the Beginning pregnancy course for evidence-based guidance on conception, cycle tracking tools, and mindfulness practices designed specifically for women trying to conceive. Your body is capable of remarkable things—give it the movement, nourishment, and support it needs to thrive.