Strength Training and Fertility: What the Evidence Actually Says for Both Partners
Cardiovascular exercise tends to dominate fertility-related exercise advice, but resistance and strength training has its own distinct and well-supported relationship to reproductive health for both partners — one that's often underrepresented in general fertility content.
WHY STRENGTH TRAINING MATTERS SPECIFICALLY
Resistance training has a more consistent relationship with healthy testosterone levels than most other forms of exercise, for both men and women (testosterone plays an important, if smaller, role in female reproductive health as well). Building and maintaining muscle mass also supports healthy insulin sensitivity, which has downstream effects on hormonal balance relevant to both ovulatory function and sperm production, since insulin resistance is associated with disruptions to both systems.
For women specifically, resistance training supports bone density and metabolic health in ways that become increasingly relevant as fertility treatment progresses, particularly for anyone undergoing multiple cycles over an extended period, where physical resilience matters over the longer haul.
A PRACTICAL APPROACH FOR MEN
Compound movements — squats, deadlifts, bench press, and overhead press — that engage large muscle groups simultaneously tend to produce the most significant hormonal response compared to isolated smaller-muscle exercises. Two to three sessions per week focused on these fundamental movements, with adequate recovery time between sessions, is a reasonable and sustainable target for most men, regardless of prior training experience.
Very high training volumes or frequencies (daily intense training without adequate recovery) can have the opposite effect, temporarily suppressing testosterone through overtraining and inadequate recovery — the principle here is genuine, sustainable training, not maximal training volume.
A PRACTICAL APPROACH FOR WOMEN
The same compound movement principles apply, adapted to appropriate loads and progression for individual fitness levels. Resistance training does not need to be avoided during most phases of the natural trying-to-conceive process, though during active IVF stimulation specifically, your clinic's guidance about avoiding heavy core-engaging or twisting movements should take precedence over general strength training goals, given the ovarian enlargement risk discussed elsewhere in fertility-specific exercise guidance.
Building strength during the phases of your journey when you're not in active stimulation — while trying naturally, during a break between cycles, or during the recovery period after a cycle — is a reasonable and often psychologically valuable use of that time, providing a sense of physical agency during a process that often feels like it offers very little control.
WHAT THE EVIDENCE DOESN'T SUPPORT
Extremely low body fat percentages, sometimes pursued through combined intense training and caloric restriction, are associated with disrupted menstrual cycles and reduced fertility in women — a phenomenon well documented in athletic populations. This doesn't mean strength training itself is harmful; it means the broader context of very low body fat and significant caloric deficit, sometimes but not always associated with intense training regimens, is the actual concern.
Similarly for men, using strength training as a vehicle for anabolic steroid or unregulated supplement use has clear and significant negative effects on fertility, sometimes severe ones, and should be discussed directly and honestly with a reproductive specialist if this is part of your current or recent history.
BUILDING A SUSTAINABLE ROUTINE AS A COUPLE
Strength training done together — even informally, at a home gym or a shared gym membership — provides both the individual hormonal and metabolic benefits described above and a shared activity that builds a sense of partnership and physical resilience during a demanding season. This doesn't require expertise or a significant time commitment; two consistent, moderate sessions per week focused on fundamental compound movements provides meaningful benefit without requiring either partner to become a dedicated athlete.
REFLECT TOGETHER:
If strength training isn't currently part of your routine, discuss whether it's something you'd want to start together — even two 30-minute sessions per week focused on a few basic movements is a reasonable and evidence-supported starting point.
Verification note: Exercise recommendations should be adapted to your specific fertility treatment phase and confirmed with your reproductive endocrinologist, particularly regarding restrictions during ovarian stimulation.