Exercise is one of the most powerful, and often misunderstood, pillars of health during the preconception phase. How you move your body in the months leading up to pregnancy can meaningfully influence hormonal regulation, ovulation, insulin sensitivity, inflammation, and your body’s ability to manage stress. When approached thoughtfully, regular movement helps create a more supportive internal environment for conception.
Strength training and moderate, consistent exercise can improve insulin sensitivity and blood sugar regulation, support healthy reproductive hormone signaling, increase blood flow to reproductive organs, and build metabolic and muscular resilience. Over time, regular movement also helps regulate inflammation and strengthens the stress response system, allowing the body to recover more efficiently from both physical and emotional stressors, an often overlooked but essential component of fertility health.
Preconception is not about pushing harder or striving for perfection. It’s a season to build strength, balance, and resilience, both physically and hormonally, while honoring where your body is today. When exercise is viewed as nourishment rather than punishment, it becomes a powerful tool not only for supporting fertility, but for laying the foundation for a healthier pregnancy, smoother postpartum recovery, and long-term well-being. Small, sustainable shifts matter far more than doing everything all at once and this phase offers the opportunity to build habits that truly support you.
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How much exercise should you do when trying to conceive?
The best workout routine when trying to conceive is the one that makes you feel good, is supportive for your body, and is realistic so that you can stay consistent. As a strength training coach, I understand the importance of weightlifting for health, but I am also a huge believer that some movement is better than no movement.
The American College of Obstetrics and Gynecology (ACOG) recommends participating in a minimum of 150 minutes of moderate physical activity per week for women who want to conceive, but there are no specific guidelines on exercise type. While exercise has widespread benefits for overall health and fertility, its effect on fertility is like a U-shaped curve: sedentary lifestyle is associated with decreased fertility, but overtraining at vigorous activity levels can also lead to decreased fertility and anovulation. Prolonged or excessive anaerobic exercise leading to overtraining syndrome has been shown to adversely impact male reproductive function, and consistent vigorous exercise without adequate recovery can lead to luteal phase defects and anovulation. It is important to keep in mind that a variety of other factors impact an individual’s threshold of overtraining, such as exercise history and stress resilience.
If you are new to exercise, or would consider yourself a beginner, it is important to start slow, listen to your body, and possibly find a supportive professional to guide you on your exercise journey. If you are more experienced, it is important to respect recovery and avoid pushing yourself to the brink because around conception your body may need more energy for hormone production, ovulation, and building a supportive environment for early pregnancy, and training that outpaces fueling and rest can be a stressor rather than a benefit.
Is it safe to continue HIIT while trying to conceive?
I typically tell clients that there is no need to stop intense workouts when trying to conceive, especially if you’ve already been doing them and your cycle has been regular. In fact, continuing the movement routine your body is already conditioned for can be a supportive part of TTC, unless your physician has advised you to scale back as indicated by your health history.
What to avoid: Training mistakes that can disrupt hormones
I recommend pressing pause on starting a brand-new, high-intensity program when you’re TTC if you’re not already adapted to it. The new added stress and new recovery demand can be a lot in a season where your body is also doing energy-demanding work behind the scenes.
There are a lot of mixed opinions when it comes to high-intensity training and here is what the research consistently points to: it’s not that HIIT is bad for fertility, it’s that when training intensity or volume outpaces fueling and recovery, reproductive signaling can shift and we can see a negative impact.
Research shows that luteinizing hormone (LH), one of the upstream signals that supports ovulation, can be disrupted when energy availability drops below a threshold. Simply put, there is not enough energy coming in from nutrient-dense foods relative to what you’re burning through exercise, which is something that is commonly seen in working with women.
In athletes, the IOC’s (International Olympics Committee) Relative Energy Deficiency in Sport (RED-S) framework highlights that energy deficiency can impair physiological function, including menstrual function, which is why cycle changes are a meaningful barometer of overtraining and negative hormonal impact. Many athletes don’t automatically stop high-intensity training when trying to conceive, but it is important for them, and anyone participating in consistent exercise, to match training with enough food, enough rest, and smart programming that is supportive when trying to conceive.
Who tends to do well with HIIT workouts while TTC?
The person who’s already conditioned for it, recovers well, eats enough, especially around harder sessions, and genuinely feels better after, not completely wiped out. On the flip side, it’s worth modifying HIIT if your cycles are irregular and/or lengthening, you suspect you’re not ovulating, you’re under-eating or unintentionally losing weight, or your life stress and sleep are out of balance. For these individuals, high intensity exercise is just another added stressor.
If you feel that you are someone who would benefit from modified or lower impact movement, here are some practical tweaks that you can make:
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Lower-impact exercises → think lighter weights if weightlifting, or bike, rower, incline walk
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Shortening workouts
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Increase active rest or recovery days and decreasing intense workout days
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Intentional recovery techniques → stretching, acupuncture, and massage
This is a time that listening to your body is key. Make movement decisions based on sleep, mood, energy, cycle regularity, and how your body feels, not based on what you think you should be doing.
Is strength training good for fertility?
Strength training benefits women of all ages as lifting weights is shown to lead to improved bone health, better insulin sensitivity, a healthier metabolism and body composition, enhanced mobility, and increased strength to support your body during pregnancy and beyond. While strength training is one of many movement modalities that provide benefits to fertility, what sets lifting weights apart is muscle gain, insulin sensitization, and hormonal regulation.
Where lifting stands out is that it’s particularly good at building and maintaining lean mass, which supports long-term blood sugar regulation and energy use. The more muscle you have, and the more you use it, the easier it is for your body to move sugar out of your bloodstream and into cells to be used for energy for improved insulin sensitivity. Insulin sensitivity matters for ovulation because when the body is more insulin resistant, it often compensates by making more insulin. Higher insulin can cause the ovaries to shift toward higher androgens production, interfering with ovulation.
Lifting weights also prepares you for pregnancy and postpartum. I always emphasize to my clients the importance of making strength gains before getting pregnant to counter the effect of Relaxin. Relaxin is a hormone released during pregnancy that loosens your connective tissues, like ligaments, to facilitate a smoother labor. Stronger muscles can prevent aches and pains downstream of joint laxity such as SI joint pain, pelvic girdle pain, and round ligament pain. Strength training can overall reduce the risk of experiencing common aches and pains by improving posture, core and hip stability, and overall load tolerance from activities of daily living like carrying grocery bags or other children. And having a strength baseline can make returning to movement postpartum feel less like starting from scratch.
Can I try to lose weight before getting pregnant? What’s healthy vs. harmful?
Trying to conceive is often not the time to focus on losing weight unless advised by your provider. Often, weight loss means an increase in exercise load or decrease in calories, and both mean a reduction in available energy. Losing weight for some individuals may support fertility, but safe weight loss should be a preconception goal, not coinciding with trying to conceive. Increasing moderate exercise, while trying to conceive, to maintain body weight or improve other markers of health is beneficial.
Here are some reasons why I do not recommend significant weight loss while trying to conceive:
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Drastic calorie restriction can signal low energy availability and may downshift reproductive hormones and ovulation in some women.
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Intentional fat loss vs. stressful weight loss: a slow, well-fueled approach that begins prior to trying to conceive is generally better tolerated, while rapid, under-fueled loss is more likely to disrupt recovery and cycles.
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Trying to lose weight while TTC can add stress and worsen sleep, which may affect hormone regulation.
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Dieting can make it harder to meet key preconception nutrients like folate and iron.
Extreme weight loss can cause irregular cycles and may lead to undernourishment which is counterproductive to trying to conceive. Sustainable lifestyle habits that support a healthy body composition include regular exercise, a diet focusing on whole foods and balanced macronutrient intake (carbohydrates, proteins, fats), adequate sleep, and minimizing stress.
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How to build a weekly pre-conception workout and recovery plan
A supportive pre-conception fitness routine isn’t about doing more, it’s about doing what helps your body feel strong, well-recovered, and safe. The most effective weekly plans balance intentional movement with built-in recovery, recognizing that hormones thrive when stress is managed and consistency is sustainable. Think of your routine as a rhythm you can maintain, not a checklist to perfect.
Below is a simple, fertility-supportive framework that blends strength, gentle cardiovascular movement, mobility, and recovery, so your body is supported both inside and out:
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2–3 strength training workouts per week to build muscle, support insulin sensitivity, and reinforce metabolic health.
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1–2 moderate-intensity steady-state sessions (such as walking, cycling, or swimming) to support circulation, stress regulation, and overall endurance.
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Daily walking and gentle stretching to encourage blood flow, mobility, and nervous system regulation.
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Optional 1–2 lower-impact movement sessions like Pilates, hiking, or yoga to support core strength, flexibility, and recovery.
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7–8 hours of quality sleep per night to allow for hormonal regulation, tissue repair, and nervous system reset.
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Intentional stress-reduction practices—whether that’s time in nature, breathwork, meditation, or any activity that helps your body shift out of fight-or-flight.
When movement and recovery are treated as equally important, your body is better positioned to support fertility, energy, and resilience throughout the pre-conception journey.
Should I change my workouts based on my cycle?
While hormonal shifts across the menstrual cycle can influence energy and recovery, they don’t affect everyone the same way. The follicular phase is often associated with higher energy and can feel supportive for strength or higher-intensity training, ovulation may be a time to maintain intensity while prioritizing recovery, and the luteal phase can feel better for steadier, lower-impact movement for some.
That said, cycle phase alone doesn’t dictate how you’ll feel. Sleep quality, nutrition, stress levels, and overall life demands often play a bigger role in workout energy than hormones alone. The most important reason to adjust your workouts is simple: listen to your body. Cycle awareness can be a helpful guide, but it’s not a rulebook.
Nutrition + movement: The fertility-boosting combination
When it comes to fertility, nutrition and movement work best as a team. Exercise can be a powerful signal to the body, but without proper fuel, that signal can quickly turn into stress. Supporting workouts with nourishing food helps stabilize blood sugar, support hormone production, reduce inflammation, and improve recovery, all of which matter when you’re trying to conceive.
Rather than following rigid rules, think of food as information for your body. The goal is to send consistent signals of safety, nourishment, and resilience, especially during the preconception phase.
Key nutrition + movement principles to support fertility:
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Prioritize adequate protein intake to support hormone production, muscle repair, and blood sugar balance. A helpful baseline for many women is ~30 grams of protein per meal.
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Support digestion, detoxification, and hormone regulation with fiber and hydration. Aim for plenty of vegetables, low-glycemic fruits, and whole foods, along with ½ to 1 gallon of water per day, adjusted for activity level, climate, and sweat loss.
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Fuel your workouts intentionally. Eating protein and carbohydrates before and after exercise helps prevent excessive cortisol release and supports ovulation-friendly hormone signaling.
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Eat within 30–60 minutes post-workout to support muscle recovery, replenish glycogen, and reinforce a state of safety rather than depletion.
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Focus on whole foods and variety. A wide range of fruits and vegetables, think “eating the rainbow” to provide antioxidants and micronutrients that support egg quality and reduce inflammation.
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Listen to your body’s cues. Rest days are not setbacks; they’re a critical part of adaptation and hormonal health. When your body asks for rest, honoring that request is part of fertility support.
When nutrition and movement are aligned, the body feels supported. not stressed, and that sense of balance is foundational for both conception and long-term health.
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A note from WeNatal on exercise, nutrition, and fertility support while trying to conceive
We view preconception health as a season of thoughtful preparation where movement, nourishment, and recovery work together to support hormone health, ovulation, and overall fertility. Exercise can be a powerful tool during this time, but it’s most effective when paired with adequate fuel, micronutrient support, and enough rest to help the body feel safe, resilient, and supported.
That’s why we emphasize a whole-body approach to fertility. WeNatal for Her and WeNatal for Him are designed to support foundational nutrient needs for both partners during the trying-to-conceive phase, helping to fill common gaps that impact reproductive health, energy, and hormone signaling. Protein + can be a helpful way to support muscle recovery, blood sugar balance, and adequate protein intake, especially on training days, while Omega DHA+ provides essential fatty acids that support hormone health, inflammation balance, and reproductive function for both women and men.
Preconception isn’t about doing everything perfectly. It’s about creating consistency, reducing unnecessary stress, and building habits that support your body now and into pregnancy. When movement is well-fueled and recovery is prioritized, exercise becomes more than a workout, it becomes part of a steady, supportive foundation for fertility and long-term health.
References
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Brinson AK, da Silva SG, Hesketh KR, Evenson KR. Impact of Physical Activity and Sedentary Behavior on Spontaneous Female and Male Fertility: A Systematic Review. J Phys Act Health. 2023;20(7):600-615. Published 2023 May 5. doi:10.1123/jpah.2022-0487
Feng W, Wang Y, Gu X, Yu D, Liu Z. Exercise as a modulator of systemic inflammation and oxidative stress biomarkers across clinical and healthy populations: an umbrella meta-analysis. BMC Sports Sci Med Rehabil. 2025;17(1):360. Published 2025 Nov 28. doi:10.1186/s13102-025-01327-8
Lei R, Chen S, Li W. Advances in the study of the correlation between insulin resistance and infertility. Front Endocrinol (Lausanne). 2024;15:1288326. Published 2024 Jan 26. doi:10.3389/fendo.2024.1288326
Loucks AB, Thuma JR. Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. J Clin Endocrinol Metab. 2003;88(1):297-311. doi:10.1210/jc.2002-020369
Małkowska P. Positive Effects of Physical Activity on Insulin Signaling. Current Issues in Molecular Biology. 2024; 46(6):5467-5487. https://doi.org/10.3390/cimb46060327
Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med. 2018;52(11):687-697. doi:10.1136/bjsports-2018-099193
