The COVID-19 pandemic has shaken up many of our workout routines. With gyms being closed, many of us are turning to alternative ways to stay fit and healthy.

If you are trying to conceive, exercise is an integral part of your fertility and wellness journey. Data suggests that certain activities can enhance sperm quality and fertility in men, but some may also harm it.  With a little creativity and motivation, training from home can be extremely effective and help promote your fertility goals.  Always use your judgement and check with your Doctor, if necessary, before starting any exercise routine. 

Sex Focused Routines

 Before planning the workout, it is important to consider the three systems that are activated when you have sex: Cardiovascular, Muscular, and Flexibility. All of these factors should be incorporated into your routine.

Here are some ways to build your cardiovascular system, muscular strength, and flexibility so you can maintain a sperm-friendly waistline and get in tip-top shape for baby-making:


 Cardiovascular (cardio) exercises are essential for keeping your lungs, heart, and blood circulation healthy. These blood-pumping workouts are not only helpful for lovemaking, but they will also help keep your body weight (BMI) in a healthy range. Studies show that men who are obese have a harder time conceiving. Exercise has been shown to support antioxidant defenses, which can help keep your sperm healthy.

Fortunately, many of us have found ways to exercise outdoors. Jogging, swimming, and rowing are better choices than biking, horseback riding, or any other activity that puts pressure and heat on the groin area. 

If it is a rainy day, using items like a rowing machine or treadmill (if available) are great options. There are some awesome cardio workouts on YouTube to check out, or just get creative with your own movement.  Create a dance routine with your partner or compete with each other on a jumping jack challenge.  Working out together will help support both partners’ fertility and may spice things up in the bedroom.

No matter which cardiovascular exercise you are considering, start your session with a 10-minute warm-up before you begin and a 10 minute cool down before you call it a day.


 Resistance training, or anything else that keeps your muscles strong, is an important component of fertility and lovemaking.  Weightlifting and body weight training helps you perform when the moment is right by making your muscles stronger and more efficient. Quick anaerobic exercises like wind sprints are also helpful in this area.

Data suggests that resistance training can improve pregnancy rates and sperm parameters in low fertility men. However, overly intense physical activity may negatively affect fertility in some cases, so the key is balance.  Here is an example of a fertility and sex friendly muscular training routine:

Start with a warm-up before any resistance/anaerobic training takes place. Moderate activity like walking, jogging, or light rowing for 10 minutes will do the trick.

Then, follow a routine like the one below and repeat each action in sets:

  • Squats – Try isometric squats where your knees are bent and held steady for about one minute at a time – like you would do if your partner is shorter than you
  • Lunges – Perform a classic lunge ten times on each leg to help stabilize your body during certain sexual positions
  • Pushups – Get as low as you can (as if you are covering the one you love). Keep the body straight and change hands position (wider/narrower) every set!  Do ten pushups to start with and work your way up from there
  • Sit-Ups – While laying with your back on the floor, keep your knees bent and do a classic sit up. Start with 40 and work your way up. Core strength is vital for great sex
  • Side and Center Planks – Another core exercise to practice. Keep the body completely straight and held off the ground for 45 seconds each position (centered, right side, and left side).
  • Sprinting (for stamina and drive) – If you are new to running, start comfortable with a medium pace and work your way up.  Start with 5 to 15 medium to fast-paced sprints of 100 to 200 yards.  In addition to running, you can work a sprinting routine into swimming, stair climbing, hiking or your other favorite exercise.  Make sure you rest 90 seconds in between intervals and focus on keeping your heart rate and breathing elevated.


Repeat each exercise several times if you can, with one minute of rest between sets.  Repeat the routine 3-4 times per week, increasing the number of reps each week if you can and always finish with a 10 minute low intensity cool down like walking.


Imagine pulling a muscle while having intercourse – No, thank you!  Flexibility can help keep your sex life safe and fun.  Enlist the help of your partner and let the stretching begin!

Here are some ideas for sex-based stretches:

  • Lie on your back with your legs outstretched. Have your partner raise your right leg to a 90-degree angle. Have your partner face you on her knees, then have them apply some bodyweight onto your raised leg to push it back toward you for a deep stretch. Repeat on the other leg, and then it’s your partner’s turn! (This stretch also makes excellent foreplay)
  • Lie on your back, feet together and knees apart to the sides (trying to touch the floor like a butterfly). Have your partner gently press on your inner thighs for a deep stretch. Then it’s your partner’s turn
  • Try out the cat-cow pose. Get on your hands and knees with a neutral spine. Tuck your back up for a beautiful stretch, then dip your belly down for a counter stretch. Waking up and stretching your spine can protect yourself if you get extra-adventurous in the bedroom.


Exercising at home when you can’t make it to the gym is a simple way to help support your fertility while trying to conceive. Pick up a YO Home Sperm Test to monitor your YO Score improvement compared to other men who have fathered a child, and keep burning those calories remotely!