Exercise & IVF

Exercise during ivf can be confusing topics because women get mixed messages from every direction:

• “Don’t let your heart rate go over 140.”

• “Stop all exercise during stims.”

• “Only walk - nothing else.”

• “No twisting.”

• “Absolutely avoid running.”

• “Exercise doesn’t matter at all - just do what you normally do.”

I know this is one of the first things that ran through my mind. And I started IVF during COVID. When my gym reopened, I could not decide what to do, go back or stay home and do yoga.

So what is true?

The truth is:

Exercise can absolutely support your IVF cycle…as long as you adjust at the right times

It’s not about stopping movement, it’s about changing the type of movement depending on where you are in your cycle.

Before You Start IVF:

The “Strong, Balanced, and Energised” Phase

Before stims begin, this is the time you can really build your foundation.

If you love the gym - keep going. If you lift weights - fantastic. If you run, spin, cycle, row, HIIT, dance - it’s all fair game.

This is the moment to support your metabolism, boost your mood, manage stress, and build strength - the kind of strength you’ll be grateful for during the more delicate phases later.

You don’t need to push to extremes, but you absolutely don’t need to restrict.

Movement now is your ally. It makes you feel powerful and grounded - and that emotional stability matters more than anything.

During Stimulation (Stims)

Once stimulation meds begin, everything changes a little.

Your ovaries are growing, your follicles are expanding, your abdomen can feel heavy, swollen, sensitive, and just… different.

This is where moderation becomes key - not because exercise will “ruin” anything, but because your ovaries become more vulnerable to twisting (ovarian torsion), and high-impact workouts can increase that risk.

This is the time to shift into:

• Lighter weights

• Slower pacing

• Reduced intensity

• Lower-impact cardio

  
  

If you love exercise, this can feel frustrating - but it’s temporary.

I reduced my weights and stopped doing any jumping exercises during stims to reduce the risk of any complications.

What usually feels good here? Walking, incline treadmill, gentle cycling, Pilates, yoga (avoiding twisting poses), slow strength sessions, reformer Pilates, mobility work, stretching, swimming.

The rule of thumb I used to follow: If it makes your ovaries bounce uncomfortably, skip it.

Your stomach will tell you what feels too much — trust it.

After Egg Collection:

The “Rest and Reset” Phase

Egg collection can leave you feeling sore, bloated, and tender. Your ovaries have just been through a lot.

They’re still enlarged and your body needs gentleness.

This is the phase where you truly slow down.

Anything high-impact or intense is a no. Your body is still healing internally, even if you feel “fine” on the outside.

Most clinics recommend avoiding vigorous movement for about a week — longer if you had a large number of follicles, or if you’re at risk of OHSS.

Give yourself permission to do the bare minimum.

If You’re Doing a Fresh Transfer:

The “Be Kind to Yourself” Phase

After a fresh transfer, the advice varies depending on your clinic, but the general idea is:

Move in ways that feel good. Avoid anything that raises core temperature too high. No jarring, bouncing or high-intensity workouts. Keep things calm and steady.

Walking is beautiful for this stage - calming, grounding, and supportive of circulation.

Think gentle. Not because exercise will “shake out” an embryo (that’s a myth), but because your body needs to stay in balance during this delicate hormonal window.

If You’re Doing a Frozen Transfer Cycle:

The “Steady, Balanced” Phase

Frozen cycles usually involve fewer hormonal peaks and dips, so you often have more freedom.

Most women continue:

• Pilates

• Weights (moderate)

• Yoga

• Brisk walking

• Cycling

• Swimming

until around transfer time.

Once progesterone begins and transfer approaches, you again shift gently into the “no bouncing, no overheating, no extremes” approach.

The Two-Week Wait:

This is the time where your brain goes into hyperdrive.

Some women feel better resting, some feel better staying active, some walk obsessively, some want to curl up and hibernate.

Light movement does not harm implantation. What matters is your stress level. Do what feels right for you.

And you don’t want to blame failure on that time you went to the gym and had your personal best on the squat rack!

And Then There’s the Emotional Side of Exercise During IVF

You might feel guilty for not training like normal (I know I definitely did, as I hate not being able to go to the gym). You might feel frustrated that your body feels slower.

You might worry you’re “losing progress.”You might feel breathless, tired, or suddenly weak.

IVF hormones can do that - it doesn’t mean you’re unfit. It means your body is working incredibly hard behind the scenes.

Your strength will return and you will gain that stamina back, trust me.

The Real Goal of Exercise During IVF

It’s not weight loss or calorie counting.

It's about: Feeling grounded, supporting your mood, balancing your hormones, or managing anxiety.

Choose exercise that will help you do that. - do what feels right, your body will tell you.