Does Working Out Increase Sperm Count?

Exercise improves many body functions, from heart health to brain functioning. Exercise or working out can also benefit reproductive health in many ways [1].

But does working out increase sperm count? Or does exercising increase sperm count?

Evidence shows that regular, moderate exercise can improve sperm quality and quantity. However, it is important to be careful and adopt moderation when practicing exercise for reproductive health. This is because some types of exercise may lower sperm count and affect fertility.

In this article, we will explore the answer to does exercise increase sperm count. This article will also provide information about exercises to perform for sperm count.

Sperm Count and Male Fertility

Sperm count refers to the number of sperm in a certain amount of semen. The normal sperm concentration is 15 million sperm per milliliter of semen [2].

Sperm concentration is a major factor when it comes to male fertility and chances of conception. A low sperm count reduces the chances for a male to conceive naturally.

The amount of sperm your body produces per milliliter of semen is a natural process. However, many factors can influence sperm count.

Some of the most common factors that impact sperm count are lifestyle choices, including diet and exercise. Some dietary and lifestyle habits improve sperm count, while others have a negative impact.

Scientific Studies On Exercise and Sperm Count

Research shows that there is a positive association between exercise and sperm count. Regular, moderate exercise can improve sperm count, sperm motility, and sperm morphology [3].

Exercise provides fertility benefits by improving hormone levels in the body. A 2018 study shows that some forms of exercise can increase serum testosterone levels [4].

A study by The World Journal of Men’s Health shows that men who performed regular exercise had better sperm health and higher sperm count [5]. The study also shows that a sedentary lifestyle can negatively impact sperm parameters such as sperm quality and sperm morphology.

A study published in the British Journal of Sports Medicine shows that men who perform regular physical activity and exercise have a higher sperm count [6]. Another study found that men who performed exercise as infertility treatment had 43% higher sperm count [7].

Almost all studies emphasize one major factor: the type and intensity of exercise for fertility. Not all exercises have the same effect on sperm health.

Here are some common findings from different studies about the types of exercises:

• Moderate exercise can improve sperm count and motility.
• Excessive high-intensity exercise can negatively impact sperm parameters.
• A combination of aerobic and anaerobic exercises can improve sperm health.

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Recommended Exercise to Increase Sperm Count

Exercise is a broad term and it includes various types of physical activities. Each type can have a different impact on sperm health.

Here are some exercise for increasing sperm count:

• Jogging: It can improve cardiovascular health, help in weight loss, and enhance semen quality.
• Swimming: It's a full-body workout that can boost sperm count.
• Yoga: It can reduce stress which is helpful for improving male fertility.
• Weightlifting: Weightlifting in moderation helps maintain a healthy weight and boost sperm count.

It is important to remember that even these exercises may not be healthy if you exceed the limits and overtrain your body. How long does it take to increase sperm count from exercises can vary. The best way to benefit from exercises is by practicing them in moderation.

Can Exercise Harm Male Fertility?

Now that we know the answer to can exercise increase sperm count, the next question is can exercise harm male fertility. Exercise is commonly considered healthy for overall health, including male fertility. However, certain types of exercises can also cause fertility issues and reduce chances of conceiving.

Overtraining, such as heavy weightlifting or long-distance cycling, can lower testosterone [8]. High heat from tight clothing or cycling seats can also negatively impact sperm health [9]. It's important to practice exercise in moderation to protect reproductive health from adverse effects.

Final Thoughts on Exercise and Sperm Health

In addition to dietary changes and fertility supplements, exercise can be a helpful tool for improved fertility. A number of studies show that certain types of exercises can improve testosterone levels, life cycle of a sperm, and enhance overall reproductive health.

However, we advise caution when practicing exercise for sexual health and fertility. This is because overtraining can also negatively impact sperm health and lead to male infertility. We recommend you consult a specialist before choosing any exercise program for reproductive health.

Resources Used

1. Belladelli, F., Basran, S., & Eisenberg, M. L. (2023). Male Fertility and Physical Exercise. The World Journal of Men's Health, 41(3), 482-488. https://doi.org/10.5534/wjmh.220199
2. Low sperm count - Diagnosis and treatment - Mayo Clinic. (2022b, December 17). https://www.mayoclinic.org/diseases-conditions/low-sperm-count/diagnosis-treatment/drc-20374591
3. Bashir, S. (2024e, August 26). Understanding Sperm Morphology and Fertility. Conceive Plus®. https://conceiveplus.com/blogs/blog/sperm-morphology-and-fertility
4. Yeo, J. K., Cho, S. I., Park, S. G., Jo, S., Ha, J. K., Lee, J. W., Cho, S. Y., & Park, M. G. (2018). Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction? The World Journal of Men's Health, 36(2), 147-152. https://doi.org/10.5534/wjmh.17030
5. Belladelli, F., Basran, S., & Eisenberg, M. L. (2023). Male Fertility and Physical Exercise. The World Journal of Men's Health, 41(3), 482-488. https://doi.org/10.5534/wjmh.220199
6. Gaskins AJ, Mendiola J, Afeiche M, et alPhysical activity and television watching in relation to semen quality in young menBritish Journal of Sports Medicine 2015;49:265-270. https://bjsm.bmj.com/content/49/4/265 
7. Gaskins, A. J., Afeiche, M. C., Hauser, R., Williams, P. L., Gillman, M. W., Tanrikut, C., Petrozza, J. C., & Chavarro, J. E. (2014). Paternal physical and sedentary activities in relation to semen quality and reproductive outcomes among couples from a fertility center. Human Reproduction (Oxford, England), 29(11), 2575-2582. https://doi.org/10.1093/humrep/deu212
8. Jóźków, P., & Rossato, M. (2017). The Impact of Intense Exercise on Semen Quality. American Journal of Men's Health, 11(3), 654-662. https://doi.org/10.1177/1557988316669045 
9. Hoang-Thi, P., Dang-Thi, T., Phan-Van, S., Nguyen-Ba, T., Truong-Thi, L., Le-Minh, T., Nguyen-Vu, H., & Nguyen-Thanh, T. (2022). The Impact of High Ambient Temperature on Human Sperm Parameters: A Meta-Analysis. Iranian Journal of Public Health, 51(4), 710-723. https://doi.org/10.18502/ijph.v51i4.9232 

Frequently Asked Questions

Q: Does exercise really increase sperm count?

A: Yes, regular moderate exercise can increase sperm count and improve overall sperm quality. Research shows that men who engage in 15 hours or more of moderate exercise per week have higher sperm concentrations compared to sedentary men. The American Society for Reproductive Medicine (ASRM) recognizes that maintaining a healthy weight and regular physical activity supports male fertility. However, the relationship between exercise and sperm health is dose-dependent—excessive, intense exercise without adequate recovery may have the opposite effect on reproductive health.

Q: How much exercise do I need to improve sperm quality?

A: Most fertility experts recommend 150 minutes of moderate-intensity aerobic exercise per week, along with strength training 2-3 times weekly, to support reproductive health. Studies indicate that men exercising 15 hours per week showed optimal sperm parameters, while those exercising over 90 hours weekly experienced decreased sperm quality. The key is finding a sustainable balance that improves overall health without causing excessive stress on the body. Pairing regular exercise with a nutrient-rich diet—including vitamins like zinc, selenium, and vitamin C found in supplements like Conceive Plus—can further support sperm health and fertility goals.

Q: Can too much exercise lower sperm count?

A: Yes, excessive exercise can actually decrease sperm count and motility in some men. Over-training without adequate rest and nutrition can increase cortisol levels and create oxidative stress, both of which negatively impact sperm production. Men engaging in extreme endurance activities (such as running over 90 miles weekly) have shown reduced sperm quality in clinical studies. This is why moderation and proper recovery are essential—balancing intense workouts with rest days and maintaining good nutrition helps preserve fertility while gaining fitness benefits.

Q: What types of exercise are best for male fertility?

A: Moderate-intensity aerobic exercises like brisk walking, cycling, and swimming combined with resistance training are ideal for supporting male fertility. These activities improve cardiovascular health, maintain healthy weight, and support hormone balance without creating the excessive heat or stress that some extreme sports may cause. Avoiding activities that significantly elevate scrotal temperature (such as prolonged cycling or hot yoga) is also important, as sperm production is temperature-sensitive. A balanced fitness routine, supported by adequate hydration, nutrition, and supplements containing key fertility nutrients, creates an optimal environment for sperm health.

Q: How long does it take for exercise to improve sperm count?

A: Most men begin to see improvements in sperm quality within 3-6 months of consistent, moderate exercise and lifestyle changes, since sperm production takes approximately 74 days from start to finish. According to fertility research, men who maintain regular exercise routines for at least 12 weeks typically show measurable improvements in sperm concentration, motility, and morphology. Individual results vary based on starting fitness level, diet, sleep quality, and overall health. For best results, combine your exercise routine with a healthy diet rich in antioxidants, adequate sleep, stress management, and consider nutritional support designed for male fertility to optimize your reproductive health during this period.