Which Exercise Can Improve Fertility and Pregnancy Rates (Almost Doubled Live Birth Rate)?

When couples think about fertility, the focus often falls on medical treatment, nutrition, or supplements. Exercise is sometimes overlooked, yet a growing body of research shows it can play an important role in reproductive health. A new 2025 systematic review and meta-analysis published in the International Journal of Behavioural Medicine highlights just how powerful moderate, consistent exercise can be for men hoping to improve their fertility.

Important Findings from the Latest Systematic Review:

This meta-analysis reviewed ten clinical studies examining how exercise interventions affected fertility-related outcomes in men. The findings were both clear and encouraging:

• Semen quality improved significantly: Both semen concentration and sperm motility increased with regular exercise. Sperm motility, which plays a critical role in the ability to achieve natural conception and assisted reproduction success, showed some of the strongest gains.

• Testosterone levels rose: Men who exercised consistently experienced measurable increases in testosterone, a hormone that is central to fertility, energy, and overall vitality.

• Pregnancy and live birth rates increased: Couples where men followed exercise interventions saw higher pregnancy rates and more live births, demonstrating that the benefits of exercise extend beyond lab results into real-world outcomes, arguably this is the most important metric that can be measured in research studies like this one.

But what Type of Exercise Works Best?!

The analysis identified what could be considered the “sweet spot” for exercise and male fertility:

• Exercise Frequency: 3 to 4 times per week

• Duration: 30 to 60 minutes per session

• Program length: 2 to 8 weeks produced measurable improvements, with additional benefits seen up to 16 weeks

• Intensity: Moderate-intensity exercise was more effective than either light or very strenuous activity

  
  

This means that men do not need extreme workout regimens to see benefits. A balanced, consistent approach is both practical and effective.

How Exercise Helps Fertility:

Exercise supports fertility in several ways:

• Enhancing circulation, including to the reproductive organs, which is essential for healthy sperm production

• Improving hormonal balance, particularly testosterone

• Reducing inflammation and oxidative stress, both of which negatively affect sperm quality

• Supporting a healthy body weight and metabolism, which lowers risk factors associated with infertility

While exercise is clearly beneficial, balance is important. Overtraining or very intense regimens can elevate stress hormones, raise body temperature, and reduce sperm quality. Exercise is most effective when paired with other foundational supports such as nutrient-dense diet, quality sleep, stress reduction, and minimizing exposure to toxins.

How this Translates to Patients Trying to Conceive:

This new analysis confirms what we often see in clinical practice: consistent lifestyle changes can make a significant difference in fertility outcomes. For men looking to improve their fertility, moderate exercise is not just about general wellness, it can directly improve semen quality, hormone levels, and pregnancy success.

At our clinic, we work closely with patients to create personalized fertility plans that bring together the best available evidence from research with individualized assessment and care. Exercise is one important piece of the puzzle, but it is most effective when integrated with nutrition, advanced testing, targeted supplementation, and ongoing support.

If you or your partner are preparing for conception, whether naturally or through assisted reproductive technologies such as IUI or IVF, we encourage you to take the next step. Book a consultation and learn how a comprehensive, evidence-based approach can support your fertility journey.

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Book a consultation to explore your symptoms and history in more depth. Together, we can create a targeted, compassionate, and proactive strategy to support your reproductive health.

Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult with your Naturopathic Doctor before starting any new supplement, especially during fertility treatments like IVF.