When it comes to women’s health and fitness, there’s no shortage of conflicting advice. From influencers shouting “never miss a Monday” to high-intensity programs promising quick results, it’s no wonder many women feel confused especially those in their reproductive years.
As a holistic women’s health physical therapist with a background in exercise physiology, I’ve worked with hundreds of women navigating fertility, hormonal balance, postpartum recovery, and burnout.
EPISODE 07 | HOLISTICALLY WELL PODCAST: THE MOST FERTILITY FRIENDLY WORKOUT ROUTINE?
In this episode of The Holistically Well Podcast, Dr. Kayla dives into the workouts that support your hormones, metabolism, and fertility!
From syncing movement with your cycle to identifying what to skip when trying to conceive, this is your go-to guide for building a fertility friendly workout routine that honors your body.
Prefer to listen or watch? Listen in on the full conversation on the Holistically Well Podcast available on your favorite platform!
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💻 Holistically Well Podcast on YouTube
Why Fertility-Friendly Workouts Matter
For women in their 20s, 30s, and early 40s, exercise plays a crucial role in:
- Supporting fertility
- Easing symptoms of PMS, PCOS, and irregular cycles
- Reducing stress and adrenal fatigue
- Enhancing long-term hormonal and metabolic health
But too often, we’re told to push harder, train daily, or focus solely on weight loss. Unfortunately, this advice can do more harm than good—especially if you’re trying to conceive or already experiencing hormonal dysregulation.
Common Fitness Myths (and What to Do Instead)
Let’s break down some popular fitness trends through the lens of hormone health, and fertility.
Hot Take on Running: Moderation is Key
Running is a beloved outlet for many—including myself! You’ll see on my Instagram Stories just how much I adore a good run! But excessive running, especially long distances, can:
- Suppress ovulation (I went two years with no cycle. The full story’s here.)
- Spike cortisol levels (your stress hormone)
- Lead to REDS (Relative Energy Deficiency in Sport), formerly known as the female athlete triad
I didn’t realize this until I started training more seriously at The Ohio State University, but REDS (Relative Energy Deficiency in Sport) can silently sabotage menstrual function, metabolism, immunity, and even fertility. If you’re running daily, it’s time to reassess how you’re fueling and recovering.
Fertility-Safe Cardio Alternative
Alternate your cardio days (e.g., Monday, Wednesday, Friday) with low-impact strength or mobility training on other days.
💡 Want expert guidance in finding that balance? Check out my online offerings to guide you before, during, and after pregnancy.
HIIT Workouts for Fertility?
High-Intensity Interval Training (HIIT) is popular for a reason—quick, sweaty, stress-relieving! But for women with:
- Hormonal imbalances
- Adrenal fatigue
- Thyroid issues
- Fertility concerns
Too much intensity with too little recovery = increased inflammation, fatigue, and cycle irregularities. In fact, recent studies link high-intensity workouts with a higher risk of miscarriage when trying to conceive.
What is a Fertility Safe HIIT Alternative?
If you love HIIT, cycle it in during the first half of your menstrual cycle (follicular phase) and avoid it during the luteal phase, especially if you’re trying to conceive! Planning for baby? Grab this free go-to workout to support your body from the start.
Strength Training Might be the Best Fertility Friendly Workout
Finally, the trend we can get behind!
Strength training is one of the most beneficial practices for hormone support, fertility, and long-term metabolic health. There are many upsides, but here are the standouts:
- Increases lean muscle mass
- Supports blood sugar balance
- Boosts bone density
- Enhances metabolic flexibility
It’s also crucial for postpartum recovery and menstrual health.
In fact, studies show strength training supports progesterone production, improves mood, and reduces PMS symptoms.
Getting Started with Fertility Safe Workouts
You don’t need to lift heavy to get results. Start with functional movements, bodyweight training, and intentional programming.
🌟 New to strength training? View our resources to give you a beginner-friendly introduction that honors your body’s unique needs across your cycle.
Fertility Safe Workout Programs to Support You
Here are the top resources I recommend for creating a workout routine that supports your hormones and fertility.
- 🌱 Align your workouts with your menstrual cycle for better energy, reduced PMS, and improved fertility outcomes!
- 🏋️♀️ Learn how to lift in a way that supports your metabolism and hormones.
- 🤰 Movement designed to support you if you’re trying to conceive or transitioning off birth control.
- 👶 Gentle, progressive movement for recovery after baby.
Your body is always communicating with you. If you’ve been feeling fatigued, missing your period, or struggling to conceive, your fitness routine could be part of the equation.
Remember: movement is medicine, but only if it’s prescribed in a way that supports you.
👋 Ready to start training with your hormones instead of against them? Explore all of my programs below.
Listen & Subscribe
The Holistically Well Podcast is now streaming on all major platforms. Click below to listen and subscribe!
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If you’re ready to up-level your education surrounding Preconception, Pregnancy and Postpartum, then I invite you to check out our programming to support your perinatal life seasons. You can find all programs designed by a Holistic Doctor of Physical Therapy HERE. We hope to see you inside!
