Training with Your hormones: exercise during the tyring-to-conceive phase
So you’re trying to get pregnant…congrats, or condolences, depending on the week. You’re probably already knee-deep in advice: “Don’t drink wine, don’t lift too heavy, don’t even look at caffeine.”
But here’s what almost nobody tells you - your workouts can actually help your hormones do their thing and boost fertility (without turning you into a ball of stress and resentment).
I’m Shannon Eberly, Exercise Physiologist, mom, and professional translator of hormone chaos. Let’s talk about how to move your body during the trying-to-conceive phase so you feel good, not fried.
What Your Hormones Are Doing Right Now:
Your hormones are on their own little roller coaster right now, and you’re just along for the ride.
Estrogen rises in the first half of your cycle (the follicular phase), giving you energy, better recovery, and maybe even the urge to actually enjoy your workouts.
Progesterone takes over after ovulation (luteal phase), which can make you feel a little slower, puffier, and like your body is made of lead.
Meanwhile, cortisol (your stress hormone) is just waiting for a chance to mess everything up if you overdo it. So… maybe skip the 6 a.m. HIIT classes that have you napping by lunch time.
How to Train During This Phase:
Here’s the deal: you don’t need to train like you’re auditioning for the CrossFit Games. You just need to support your hormones.
In the follicular phase (days 1–14):
Lift some weights.
Move dynamically — think squats, rows, hinges, and presses.
Enjoy feeling a little more like yourself.
In the luteal phase (after ovulation):
Tone it down - not to zero, but to “I feel good” instead of “I can’t climb stairs.”
Prioritize mobility, stability, and recovery.
Walk more. Sleep more. Repeat.
The Nerd Version (Because I Can’t Help Myself):
Moderate exercise improves insulin sensitivity (aka: helps your hormones talk to each other).
Overdoing cardio can tank luteinizing hormone, which your body actually needs to ovulate.
Strength training boosts progesterone by supporting adrenal health.
Movement lowers inflammation (which is great news if you live on coffee and stress).
Increased blood flow to your uterus = improved fertility markers. Science.
Sample Workout: TTC Strength + Mobility Flow
Perform 2–3 rounds, 40 sec work / 20 sec rest:
Goblet Squat
Dumbbell Row
90/90 Hip Lift with Reach
Glute Bridge March
Bear Hold Shoulder Tap
Focus on your breath and core control. Translation: if you’re holding your breath and shaking, you’re not breathing or controlling your core.
Final Thoughts:
This isn’t about “earning” pregnancy or working out to fix yourself. It’s about keeping your hormones happy, your mind sane, and your body strong enough to handle what’s coming next.
You’re not broken - your body’s just doing a lot right now. Support it instead of fighting it.
If you’re trying to conceive and want a simple, hormone-smart workout plan (no gimmicks, no chaos), grab my free 1-Week Program, or email me about pursuing coaching. It includes workouts for prenatal, postpartum, and menopause - because your body never stops changing, and your workouts shouldn’t either.
Free Prenatal Hormone Guide & Workout Plan here
