Trying to Conceive? Exercise to Optimize Fertility

Nicole Crawford

Contributor - Women's, Family, and Kids' Fitness

Women's Fitness, Family and Kids


Regulating your menstrual cycle is the first step to regaining fertility and achieving pregnancy. I've designed the newest cycle of Mommy workouts to help you exercise with your cycle, not in spite of it.


What does that mean? It means observing your body and respecting its needs while also doing the things you love. You can have both.


The Fertility Workouts

The goal of this 28-day phase of the Fertility Cycle is to become accustomed to modifying your exercise routine based on where you are in your cycle. Regulating your cycle is the first step to regaining fertility and achieving pregnancy. Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a daily schedule provided for your entire 28-day cycle.


This cycle of workouts is intended for women who do intense exercise for five or more hours per week. It is based on my own research and experience. I used this approach to regain my own fertility after the birth of my second child, with great success.


You might find it challenging to cut back on the time you spend in the gym, but doing so will help your body establish regularity. It’s understood that you want to continue being active while trying to become pregnant. The plan includes at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while increasing your fertility.


Of course, not all women have the same cycle length, so repeat or skip days as needed. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.


Week Six: End of Follicular Phase and Ovulation

Day Eight

Sport day - practice your sport for 45 minutes to an hour. Go all out.


Day Nine

Active rest day - hike or walk for one hour today


Day Ten

A. Press/Pull/Row -
Use the same weight you used during the last phase (Day 9 of Phase 1). Note any changes in how you feel.



Repeat this entire sequence five times:
1 one arm kettlebell press per side
1 pull up
1 row per side


2 presses per side
2 pull ups
2 rows per side


3 presses per side
3 pull ups
3 rows per side


4 presses per side
4 pull ups
4 rows per side




5 presses per side

5 pull ups

5 rows per side


The presses should be done with a weight you can press for 8 reps with moderate difficulty. Feel free to modify pull ups as needed. Rest as needed throughout the entire workout.


B. Farmer’s Walks – max distance, 3 rounds. Rest as needed. 


Day Eleven

30 minute light jog



Day Twelve

Full Body Day:


A. 5 Turkish Get Ups - take your time on these


3 Rounds:

  • Single Leg Deadlift x 10 per side
  • Pistol x 5 per side
  • Walking Lunges x 20
  • Front Squat x 8 – 10
  • Pull Up x 5
  • Clean and Press x 5-8
  • Push Up x 10


3X 400m sprint – try to beat your best time with each attempt.


Day Thirteen

Sport day


Day Fourteen

Rest day


Click on the number below that corresponds to the week of training you're in.


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