Exercise Before Pregnancy: What’s Best for Your Hormones?

When you’re preparing for pregnancy, hormones often take up more space in your thoughts than you expected. There’s your cycle, stress, sleep, nutrition – and then there’s exercise. Because movement affects your hormones in ways that can support fertility and create more calm in the body. But what kind of exercise is actually best when you want to help your body find balance before pregnancy?

Here you’ll find a warm, honest and science-backed overview of how different types of training influence your hormones – and how to find a rhythm that works for you, without pressure and without perfection.

Why exercise affects your hormones

Exercise is so much more than burning calories. It’s a biological conversation between your muscles, nervous system, immune system and hormones. When you move, your body releases signalling molecules that help stabilise blood sugar, regulate stress hormones and support healthy ovulation patterns.

It’s no surprise that many people feel more cycle stability when their daily life has a rhythm – something you may already have noticed if you’ve been working with understanding your menstrual cycle.

A word on stress – and why movement helps

The stress hormone cortisol affects everything from sleep to ovulation. Moderate exercise can lower cortisol and create a more stable hormonal environment. But too much or too intense training can have the opposite effect.

So it’s not about training as much as possible, but about training at an intensity your body can actually follow. For many, that means a mix of strength work, gentle cardio and calming movement.

Those calmer forms of movement can be especially supportive if you’re already working with body awareness and stretching to help settle your nervous system.

What does the research say about exercise and fertility?

Research shows that moderate physical activity has a positive effect on fertility – for both women and men. For women, regular movement supports hormonal balance, insulin sensitivity and ovulation patterns.

For men, it’s partly connected to sperm quality, where selenium contributes to normal sperm formation, and zinc contributes to normal fertility, reproduction, and the maintenance of normal testosterone levels. Even though exercise doesn’t directly increase the effect of these nutrients, it supports overall bodily function and stress tolerance.

Strength training – stability and hormonal resilience

Strength training increases muscle mass, improves insulin sensitivity and gives your body a stronger structure to rely on. When your muscles work, they send messages to the brain that can positively influence hormone balance.

You don’t need heavy weights. Your body responds gently but effectively to manageable resistance. Small controlled movements, bodyweight exercises or light free weights can be enough to give your hormones a supportive nudge.

High-intensity exercise – great in small doses

High-intensity training can be wonderful for some and too much for others. It depends on sleep, stress levels and your cycle. Shorter intervals and moderate intensity often work best for those aiming for hormonal stability.

If you’re preparing for pregnancy, it may be helpful to focus on sessions that get you out of breath – but not overwhelmed.

Gentle movement – underrated, but incredibly effective

Gentle exercise like yoga, Pilates, walking and soft stretching helps activate the parasympathetic nervous system – the one that regulates calm and balances stress hormones.

Many find that these forms of movement support fertility more effectively than intense training. Perhaps because they make room for your hormones. Perhaps simply because they make room for you.

Some people also find inner calm through rhythmic breathing or slow movement, similar to what you might have encountered in deeper body-based stories that connect body and emotions.

Weight, hormones and mindset

Weight and hormones are connected, but not in the way many think. It’s not the number on the scale that matters most – it’s the relationship between muscle, body fat, stress and sleep. Exercise plays a role in all of this.

It’s important to say this clearly: you do not need a “perfect body” to become pregnant. It’s about creating conditions where your hormones can function freely. Small adjustments are often enough for the body to notice the difference.

Nutrition, nutrients and training

Nutrition can’t replace movement – and movement can’t replace nutrition. But together they create a strong foundation for hormonal balance.

Several nutrients play a role here:

• Folate contributes to tissue growth in pregnant women.
• Vitamin B6 contributes to the regulation of hormonal activity.
• Vitamin C, vitamin E, riboflavin, zinc and selenium contribute to protecting cells from oxidative stress.
• The omega-3 fatty acids EPA and DHA contribute to normal heart function.

The point is clear: when the body is working through movement, it needs nourishment that supports those functions. It’s not a project – it’s a collaboration with your body.

Your cycle – your hormonal GPS

If you want to understand how exercise affects your cycle, it helps to pay attention to patterns. Some have more energy before ovulation, others after. Some feel best doing strength training at the start of the cycle, while others feel strongest in the luteal phase.

Even small observations can make a meaningful difference. Clues to your hormonal balance may show up in your cervical mucus, your energy levels, or your mood – things you may already be noticing if you’ve begun working with timing your fertile window.

When should you be careful?

Exercise is healthy – but intense training can affect your hormones negatively if your body is under pressure. This is especially true with low body weight, extreme training or long-term stress.

Your body is always trying to protect you. If it feels overloaded, ovulation may be delayed. It’s a sign that your body needs more rest – not more performance.

Create a rhythm that suits you

The best exercise before pregnancy is not a specific type of training. It’s the movement you actually do. The kind that doesn’t drain you but steadies you. The kind that adds calm rather than pressure.

This might be 20 minutes of gentle strength work at home. A walk after work. An hour of stretching and deep breathing. Or something entirely different.

The essence: movement that supports your hormones

• Moderation matters more than intensity.
• Gentle movement supports the nervous system and stress hormones.
• Strength training stabilises energy systems and hormone balance.
• High-intensity training is fine in small doses – but not essential for fertility.
• Your body works best when movement, nutrition and rest work together.

You don’t need to be perfect to support your hormones. You just need to be attentive. To listen. And to take small steps you can actually maintain. Your body notices even the smallest changes – it really does.

Are you ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your wellbeing is a journey through different phases of life. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which contributes to tissue growth during pregnancy, FertilityMan® with selenium, which contributes to normal sperm formation, and zinc, which contributes to normal fertility and reproduction, PregnancyCare® with folate, which contributes to tissue growth in pregnant women, MaternityCare® with fenugreek, which contributes to the healing process after birth and increases milk production, as well as HormonalCare® with vitamin B6, which contributes to the regulation of hormonal activity.