How Strength Training Affects Fertility

In recent years, the practice of strength training has become increasingly popular as a healthy form of exercise. Resistance is used in this type of exercise to tone muscles and enhance strength and endurance. Resistance bands, isometric exercises, and even plyometrics (jump training) can all be used in strength training, but the majority of people only think of lifting weights when they think of this activity.

If you include weight training in your fitness regimen, you might wonder if you can keep up your routine without endangering your ability to conceive or if this type of exercise might affect your fertility. All medical professionals concur that regular, moderate physical activity helps with fertility. A good workout is a great way to relieve stress in addition to keeping you physically fit, and infertility is stressful!

Exercising while trying to get pregnant

Therefore, the general consensus regarding exercise and fertility is that you can keep exercising if you were doing so previously. Consult your doctor before beginning a new exercise regimen or if you haven't exercised before trying to get pregnant.

While exercising is great for your overall health, your doctor may advise you to take it easy while receiving fertility treatment. Your fitness regimen may negatively affect your ability to get pregnant depending on how much time you spend strength training and whether your workout involves any heavy lifting.

How Strength Training Can Help You Along the Way to Fertility

The best thing you can do for your overall health is to engage in regular, moderate exercise (no more than five hours per week). It is crucial to keep your health in check throughout the fertility process. In some cases, moderate exercise and a healthy diet actually increase your chance of getting pregnant.

Additionally, moderate exercise also:

  • Reduces the dangers of pregnancy-threatening diseases like gestational diabetes and eclampsia
  • Assists you in maintaining a healthy BMI or a weight that your doctor has approved
  • Improves bone density and muscle tone, which is beneficial for a healthy pregnancy and delivery
  • By giving your stress a constructive outlet, regular moderate exercise lowers your risk for depression and anxiety

In addition to the advantages of exercise, strength training has a number of advantages of its own.

  • Your body's metabolic efficiency will increase with strength training
  • Bolsters your balance, which is crucial as your pregnancy progresses
  • Encourages greater mobility and flexibility
  • Increases your self-confidence, which may suffer when dealing with infertility
  • Focuses on abdominal fat, a major risk factor for numerous chronic diseases.
  • Builds strength and endurance, which is beneficial for the rest of your life in addition to pregnancy and delivery

It's okay to lift weights, but...

Given all of these advantages, you might be wondering if strength training has any drawbacks for infertility patients. As was already stated, there is really no downside if you regularly practise strength training. Unless you're talking about your workout's duration and weightlifting.

With some restrictions, lifting is still an option 

Lifting weights increases your risk of injury, which is the main worry that doctors have. If you feel that youth is required, choose lighter weights and increase your reps. Find strength training exercises that use bands or your own body weight instead, like some callisthenics. Just be sure to go over your plans with your doctor, refrain from leaping or jarring motions, twisting, and lunging forcefully.

Compare These Lifting Alternatives

In addition to reducing your weight load for lifting, you could substitute yoga, pilates, incline walking, or even a modified HIIT workout for strength training with weights. Again, seek their approval before starting by running everything by your doctors.

When To Stop Working Out

At specific times during your fertility treatment or IVF cycle, particularly the week of egg retrieval, your doctor may advise you to put the brakes on your exercise routine. Your ovaries swell at that point in your cycle as a result of the stimulating medication, and you run the risk of developing ovarian torsion.

The ovary can twist on its supporting ligament in a condition known as ovarian torsion. This stops the blood flow to the already inflamed ovary. Although uncommon, vigorous physical activity like working out hard may make this condition worse. This condition is extremely painful. While waiting the two weeks after an IVF embryo transfer, it's also advisable to refrain from any intense strength training.

At FSIVF Centre, we produce all types of guidance to couples who come to us to address their fertility issues. We help them make their parenthood journey easier and more convenient for them.