Training Before and Leading Up to Fertility Treatment

You want to take active steps to support your body before fertility treatment—but what actually helps, and when should you dial things up or down? Great question. This guide is for you if you want concrete, down-to-earth advice on exercise and movement from the first thought of treatment all the way to test day. No extreme programs. Just gentle, consistent choices that fit your life.

We’ll walk through the preparation phase, stimulation, egg retrieval, transfer, and the waiting period. And yes, we’ll also talk about sleep, stress, food, and small routines that make a real difference day to day. You’re not training to “optimize” a particular outcome—you’re training to support energy, circulation, and a calm nervous system. That’s what you can control.

Why train at all during this period?

Because movement provides steady energy, better sleep, and a more stable mood. It also supports circulation and body awareness—all factors that can make the treatment process more manageable. Think “repeated, moderate movement” rather than “maximal performance.” Small steps. Often.

Phase 1: Preparation (4–8 weeks before starting)

The goal here is to build a kind base. No drastic diets, no bootcamps. Just a calm rhythm that strengthens cardiovascular health, muscle strength, and mobility—without draining your energy.

• Cardio: 2–3 times/week for 20–40 minutes. Easy running, brisk walking, cycling, or swimming.
• Strength: 2 times/week, full body, 30–45 minutes. Focus on technique and control; 6–12 reps per exercise.
• Mobility & calm: 10–20 minutes most days. Try gentle flows or fertility yoga.

On the nutrition front: choose a colorful, simple diet. Steady blood sugar supports mood and energy. Borrow ideas from green smoothies and fruit-forward salads. Also remember that vitamin B6 contributes to the regulation of hormonal activity, while vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress. And yes—Omega-3 (EPA/DHA) contributes to normal heart function, which fits naturally when you’re building cardio fitness and calm circulation.

Phase 2: Stimulation (day 1–10/12)

Your body is now responding to hormones. Your belly may feel different, and your energy may fluctuate. What does that mean for training? Turn down impact and intensity—turn up kindness.

• Cardio: brisk walking, cycling at low/moderate resistance, gentle swimming (if your clinic doesn’t advise against it). 20–30 minutes at a time.
• Strength: light to moderate, technique-focused. Avoid Valsalva (forceful bracing with held breath). 2 sets per exercise can be plenty.
• Core approach: choose deep, gentle core work (breath, pelvic floor) instead of hard ab exercises. More stability, less pressure.
• Mobility: breath-led stretches; 10–15 minutes daily. Look to fertility yoga for inspiration.

In short: stay in your comfort zone, and use movement as a mental reset.

Phase 3: Egg Retrieval (OPU) – the days around the procedure

This is all about rest and recovery. On the day of the procedure and for the first 24–72 hours after, prioritize rest, gentle walks, and physical comfort. Scale up gradually as your abdomen feels more normal. Heavy lifting, high-impact intensity, and deep twists through the torso/pelvis should wait until soreness has passed.

Phase 4: Transfer—and the waiting period

After transfer, many want to “do everything right.” The essentials remain: a calm daily routine, stable sleep, gentle movement.

• Cardio: walks for 20–30 minutes. It’s fine to raise your heart rate a little—but you should still be able to hold a conversation.
• Strength: bodyweight, bands, light-to-moderate focus. No max lifts. 2–3 short sessions/week (20–30 minutes).
• Relaxation: 10–15 minutes of breathwork/stretching daily. This keeps the nervous system settled.

And food? Keep it simple. Nourishing, gentle comfort food. A glass of water with every snack. If you tend toward nausea or bloating, spread your meals into smaller portions. Greener smoothies or simple salads can feel good. Remember again that vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress. This isn’t a treatment—it’s day-to-day support for balance.

What about high-intensity training and heavy lifting?

There’s no single truth, but generally: avoid high-impact efforts (sprints, plyometrics), max lifts, and very hot environments—especially when the ovaries are enlarged during stimulation. Always ask your clinic if you’re unsure—particularly with discomfort, swelling, or significant pain.

Phase guide at a glance—your “mini manual”

Before treatment: Build a base with moderate cardio, full-body strength, and calm mobility for 4–8 weeks. Focus on technique and consistency.

Stimulation: Lower intensity, avoid impact and “maxing out.” Choose walking, cycling, light strength, and gentle core work.

Egg retrieval: Prioritize rest and walks. Resume gentle movement as soreness subsides.

Transfer & waiting: Keep moving with short walks, light strength, and relaxation. Sleep, eat steadily, and find small pockets of calm.

Everyday food as your training ally

Stable blood sugar means steadier training joy. A simple approach is to combine protein + fiber + healthy fats at most meals. For quick ideas, see the articles on green smoothies and colorful salads. And a small reminder:

• Vitamin B6 – contributes to the regulation of hormonal activity.
• Vitamin C, vitamin E, zinc, selenium, riboflavin – help protect cells from oxidative stress.
• Omega-3 (EPA/DHA) – contributes to normal heart function.

The statements above are the approved wordings and are intended as background knowledge—not promises. Choose whole foods and a calm daily rhythm. This is the long game.

Your partner: a shared project

Training and nutrition apply to him/them as well. For men, minerals and antioxidants are relevant—again, without miracle promises, but as part of a healthy routine. Remember that selenium supports normal sperm formation, and that zinc contributes to normal fertility and reproduction as well as to the maintenance of normal testosterone levels in the blood. And yes, vitamin C, vitamin E, zinc, selenium, and riboflavin help protect cells from oxidative stress. Boiled down: balanced meals, steady movement, regular sleep.

Sleep, stress, and the nervous system

Treatment is a lot for both mind and body. Small rituals work: 10 minutes of stretching, a bit of fertility yoga, a short walk, a cup of citrus tea or vitamin C–rich snacks—and screens off for the last half hour before bed. Less performance, more presence.

“Can I train on test day?” and other FAQs

Can I run during stimulation?

Easy running can be okay for some, but many feel better with brisk walking or cycling. Assess day by day, and avoid impact if your abdomen feels heavy/sore.

What about strength training?

Full-body strength with light to moderate loads and solid technique is great in preparation and early stimulation. Avoid max lifts and breath-holding. After egg retrieval: wait until your body feels ready.

Can I work out after transfer?

Stick to gentle movement: walks, light mobility, easy strength. This is about your overall framework—not about “optimizing” a specific outcome.

What if I get restless without hard training?

Increase frequency and reduce intensity: short walks several times a day, easy cycling, breathwork. Mental relief counts too.

Five small reminders when in doubt

• No perfection: the best routine is the one you can repeat.
• Early signals: discomfort = scale back or stop.
• Sleep first: an extra half hour can beat a workout.
• Small meals: protein + fiber + healthy fats keep energy steady.
• Water at hand: a glass before and after movement—simple and effective.

Conclusion

Training before and leading up to fertility treatment is about support—not control. With moderate movement, calm strength, and small pockets of relaxation, you create a strong foundation for everyday life during an intense period. Keep it simple. Listen to your body. And offer yourself kindness all the way through.

Ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your well-being is a journey through life’s different phases. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which supports 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 supports tissue growth during pregnancy; MaternityCare® with fenugreek, which supports the healing process after birth and increases milk production; and HormonalCare® with vitamin B6, which contributes to the regulation of hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

Our team is ready to help you with personalized guidance on nutrition, lifestyle, and fertility preparation.
Book a personal and free 15-minute 1:1 consultation here: Link, where we focus on your individual needs and questions.