How Physical Activity Impacts Fertility: A Simple Guide for Women Trying to Conceive

Most women are told that exercise is good for their health, but what about when you’re trying to conceive?

Can movement support fertility, or could it work against it?

A 2023 mini-review titled "The effect of physical activity on fertility" by Mussawar et al. explores this question in detail, examining how different types and amounts of physical activity influence fertility outcomes in both men and women.

Here’s what you need to know and how we apply this research every day at The Evolved All Female Gym.

The Research: What the Science Actually Says

The takeaway is clear: physical activity can support fertility—but intensity, type, and context matter.

According to the review:

• Moderate exercise improves reproductive hormone balance, metabolic function, and reduces oxidative stress
• Sedentary lifestyles are associated with decreased fertility and poor ovulatory function
• Excessive or intense exercise, especially when paired with energy deficits (like under-eating), can negatively impact menstrual regularity and fertility outcomes

This means it’s not just whether you move, but how you move, how often, and how well you recover.

How to Use Exercise as a Fertility Strategy

Here’s how you can apply this research in your own life, especially if you’re preparing for conception or IVF:

Prioritise Consistency Over Intensity

Aim for 3–5 sessions per week of moderate activity

Examples: strength training, walking, low-impact cardio, mobility work

Avoid Under-Eating or Overtraining

Fuel your body appropriately, especially around your workouts

Focus on recovery, sleep (7–9 hours), and reducing chronic stress

Listen to Your Cycle

If your periods are irregular, missing, or painful, your training may need adjusting

Period loss is a red flag of too much stress (physical or emotional)

Think Holistically

Fertility isn’t just about the ovaries it’s about your whole system: hormones, nervous system, metabolism, and mindset

How We Apply This at The Evolved All Female Gym

At The Evolved, we’ve built an entire training framework that reflects this exact science. Here’s how we bring the research to life for our members:

We Track Data

Every member logs their workouts using RMs, session ratings, and cycle phase so we can individualise intensity and recovery.

We Periodise Training Around Hormonal Health

Foundation phase? Strength-focused. IVF stimulation? Mobility and pelvic blood flow. Post-retrieval? Restoration and breathwork. Your program evolves with you.

We Educate You on Recovery

You’ll learn how to spot red flags like fatigue, poor sleep, low HRV, or missed periods and know what to do about it.

We Balance Strength With Softness

Yes, we lift weights. But we also value walking, nervous system regulation, and nervous system recovery. Fertility isn't about "pushing harder" it's about creating safety and resilience in the body.

Action Steps You Can Take Today

• Book 3 strength + 2 low-impact movement sessions this week
• Eat protein and carbs before and after training
• Track your energy and menstrual symptoms
• Avoid HIIT or long cardio if your cycle is irregular or you're undergoing IVF
• Prioritise rest, hydration, and sleep

Want to Work With a Team Who Understands Fertility and Training?

At The Evolved All Female Gym, we help women train smarter whether they’re preparing for pregnancy, navigating IVF, or simply trying to feel better in their bodies again.

We’ve helped dozens of women improve their fertility outcomes by reducing stress, increasing strength, and building metabolic health.

Learn more about our programs and book in for a free strength assessment here

For further reading, check out the original review: The effect of physical activity on fertility – Mussawar et al., 2023.