Does Working Out Increase Sperm Count?

If you’re looking to boost your sperm count, working out may be a good option. Learn more about how exercise can impact sperm count, as well as other tips for improving your fertility.


Many men are interested in knowing if working out can increase their sperm count. Studies have indeed shown that exercising can have a positive impact on male fertility. However, the precise amount of time and effort needed for exercising to have a significant effect on sperm count is still uncertain. In this article, we will look at some of the evidence on whether working out can increase sperm count.

Overview of sperm count

Sperm count is a measure of the number of sperm that are released in a semen sample. It is accepted as an indicator of male reproductive health and fertility potential. Having a low sperm count can reduce your chances of becoming pregnant, which is why it’s important to understand its potential causes.

The average sperm count for men is between 40 million and 300 million per milliliter (ml). Anything less than 39 million per ml is considered to be abnormal, however it is important to note that men who exercise frequently may have lower counts due to their body’s natural adaptation process. Exercise has been linked to decreasing the production of certain hormones such as testosterone, which can affect semen concentration.

It should be noted that lifestyle choices such as diet, smoking and heavy alcohol consumption can all contribute to decreased sperm production; excessive heat exposure or prolonged immobility may also reduce levels of testosterone over time. Stressful situations or infections can result in temporary low levels, but with improved conditions regular amounts should soon return. Furthermore, research suggests that protecting yourself from radiation and environmental pollutants may result in better reproductive health overall.

Benefits of Exercise

Exercise has a multitude of benefits for both men and women, as it can help maintain a healthy weight, improve energy levels, reduce stress and even improve fertility. Regular physical activity not only affects physical health but can also influence mental and emotional wellbeing. In this article, we will discuss the benefits of exercise and how it can affect sperm count.

Improved physical health

Regular physical exercise can do more than just improve your body composition, reduce fat reserves and increase muscle. It can also increase energy levels, improve blood circulation, reduce stress and anxiety, and help to strengthen bones. Exercise also increases the release of your body’s own natural endorphins which make you feel happier.

On a physiological level, routine exercise promotes optimal sperm production by increasing testicular temperature. This is because the testes are located outside the body in the scrotal sac so that they remain cooler than the core temperature. Exercise helps to ensure that these organs remain at a lower temperature, thus improving sperm health and quality. Additionally, exhaustion and dehydration caused by heavy physical activity have been found to have a negative affect on reproductive health since they can cause impair fertility hormones as well as decrease sperm concentration and motility. Therefore it is important to maintain an appropriate level of activity that doesn’t put too much burden or stress on your body.

Increased energy levels

Regular exercise can help to improve your energy levels and make you feel more energized. Regular physical activity increases strength and energy-producing compounds, such as ATP, in the body. Exercise also helps to stimulate production of hormones that regulate metabolism and keep your body functioning efficiently. Research has shown that people who are physically fit have more energy and thus are less prone to fatigue when engaging in everyday activities. Additionally, regular exercise can lead to improved sleep quality, which can further contribute to increased energy levels over time.

Improved mental health

Regular exercise has been proven to have tremendous mental health benefits in addition to the physical benefits. Exercise helps release endorphins, which have been shown to reduce stress and create feelings of positivity and well-being. In particular, exercise has been found to treat symptoms of anxiety, depression and other mood-related issues. It can also help in reducing negative emotions and enhancing self-esteem while promoting better sleep. Engaging in regular physical activity can improve mental clarity and alertness, resulting in increased productivity and improved problem-solving skills. As an added bonus, the sense of satisfaction that comes after a workout encourages continued regular exercise, further reinforcing these mental health improvements.

Effects of Exercise on Sperm Count

Exercise has been shown to be beneficial for many aspects of health, including sperm count. Regular physical activity can help improve your cardiovascular function, hormonal balance, and sperm quality. Additionally, studies have found that certain types of physical activity can increase the number of sperm cells present in semen. However, it is important to know that there can be some drawbacks to working out which can affect sperm count. In this article, we will discuss the effects of exercise on sperm count, and identify any potential risks.

Increase in sperm count

There are several factors that can have an effect on sperm count and quality, such as prolonged exposure to elevated temperatures, toxins, or certain drugs. However, evidence suggests that regular exercise can provide some positive effects on sperm count and quality. Studies have shown that sustained physical activity appears to reduce any environmental damage to the testes by elevating body temperature only temporarily during exercise. Moreover, a healthy lifestyle has been associated with higher sperm concentrations per ejaculate in sedentary men who started a regular exercise program.

Intermittent intense activities may also improve not just total sperm counts but also the quality of semen; this type of activity has been associated with increased density and motility of motile sperm cells, as well as healthier seminiferous tubules inside the testes which produce the spermatogenic cells. Finally, a study conducted by Harvard Medical School found that physical activity had a beneficial effect on fertility in those men who already had normal semen parameters; this study suggested that aerobic exercises such as brisk walking or jogging could potentially increase semen quality over time.

Improved sperm motility

Exercise can have positive effects on the quality and quantity of sperm produced. In particular, exercise has been found to improve sperm motility (the ability of sperm to move efficiently) which is one of the key indicators of male fertility. Improved sperm motility can increase the chances of fertilization taking place once a woman’s egg is released during her menstrual cycle. There are several ways in which exercise can result in improved sperm motility, including increased testosterone production, increased blood flow to the testicles and improved immune system functioning.

Testosterone production is important for healthy sperm production, so any activity that increases testosterone levels — such as exercise — could also potentially increase the number of healthy sperm produced in a man’s body. Exercise may also work by increasing blood flow to the area – studies have shown that jogging for 30-60 minutes three times per week can actually widens up narrow passageways around a man’s reproductive organs by causing short-term hyperaemia (increased tissue oxygenation). This widened up passage allows more nutrients and oxygen to reach the reproductive organs and aids healthy DNA replication within them. Lastly, increased physical activity leads to improved immunity due to enhanced white blood cell production; this in turn supports healthier male fertility as white blood cells help prevent harmful bacteria from entering a man’s reproductive system.

Improved sperm morphology

Working out has been linked to improved sperm morphology, which refers to the shape and size of sperm. Sperm that are abnormally shaped or too small can limit fertility, however exercise has been proven to improve this metric of sperm health. Studies show that men who exercised for three or more hours per week had significantly higher levels of normal-shaped sperm compared to those who did little physical activity.

In addition, a study that investigated moderate aerobic exercise was found to significantly increase concentration and mobility of sperm. Other research suggests the benefit is most pronounced in those exercising at a moderate intensity — typically around 55%-70% maximum heart rate — as higher intensities may have a negative effect on parameters such as motility and concentration. Therefore while regular physical activity can improve your overall health and should be part of any fertility strategy, it is recommended that vigorous exercise be avoided when trying to increase sperm count.

Exercises to Increase Sperm Count

There are a few simple exercises that can help to increase sperm count for men. Exercise has been proven to improve both sperm production and motility, as well as improve overall sexual health. It is important to understand what exercises can be done to increase sperm count and how they should be done to be effective. Let’s take a look at some of these exercises and how they can help to increase sperm count.

Aerobic exercises

Aerobic exercise, often referred to as cardio, is any sustained physical activity that uses large muscle groups and raises your heart rate. It has long been known to provide numerous health benefits such as helping maintain a healthy weight and boosting heart health. Now, some studies suggest that including aerobic exercise in your daily routine can also help increase sperm count.

The Studies

In 2016, researchers from the University of Exeter found that men who did moderate-intensity aerobic exercises for 25 minutes three times a week for 12 weeks had significantly higher sperm count than those who engaged in low-intensity exercises or who were sedentary. Other studies have suggested that even just 10 minutes of intensive cardio can improve sperm count in men with poor semen quality.

The Benefits

It’s unclear exactly why regular aerobic exercise helps to improve sperm count, but experts suggest it could be linked to increased blood flow to the genital area and improved testosterone levels. Exercise can also help reduce stress levels which could play a role in sperm production and motility. Additionally, it improves overall health which may lead to better reproductive functioning in the body.

How To Get Started
If you want to include more cardio exercises into your routine, there are several options available such as running, cycling, swimming and playing sports like basketball or soccer. It’s important to talk with your doctor before starting any new workout program so that you can design one that fits into your lifestyle, is safe for you, and provides lasting results for increasing your sperm count.

Weight training

Weight training can have a positive impact on sperm count. A study published in the journal Fertility and Sterility revealed that men who engaged in weight training had significantly higher sperm count than those who were sedentary. Resistance training, as well as other physical activities, can help improve your overall health, which may improve semen quality.

When doing weightlifting exercises to increase your sperm count, it is important to keep the intensity level low and maintain proper form. Lifting heavy weights with poor form increases the risk of injury and may lead to muscle strain or fatigue that can affect the body’s testosterone production. In addition, spending too much time at the gym could lead to overtraining and elevated levels of cortisol in the body which can interfere with hormone balance needed for strong reproductive health. Appropriate rest breaks are essential for proper strength and exercise recovery.

To ensure effective workouts for increasing your sperm count, focus on strengthening all major muscle groups using machines that isolate target muscles as well as compound lifts like barbell squats, deadlifts and bench presses that condition multiple muscle groups at once. Aim for circuit workouts so you don’t spend too much time on one particular exercise but still get maximum benefits from each workout session.


Yoga is not only great for your overall health and well-being, but it can also be beneficial when it comes to increasing sperm count. Certain yoga poses have been known to promote blood circulation, particularly in the pelvic region. This helps optimize fertility and increases sperm production. Additionally, yoga helps reduce stress which has been linked to lower sperm count and poor quality of sperm. Some beneficial poses to try include the cobra pose, reclined hero pose, supported shoulder stand pose and butterfly pose. All of these poses can help increase flexibility while stimulating the reproductive organs – helping you reach your fertility goals!


After examining various studies and testimonies, it can be concluded that there is a correlation between a regular exercise routine and increased sperm count. Various studies suggest that exercising for thirty minutes a day can increase sperm count significantly. Additionally, there are numerous testimonies from men who have reported feeling an increase in fertility and sperm count after implementing regular exercise into their routines.

Summary of benefits of exercise on sperm count

Research suggests that regular exercise can increase sperm count over time. Some studies have found that it is beneficial to combine weekend and regular exercise routines, as this will help you to achieve maximum results in increasing sperm count. The many other health benefits of exercise, including improved cardiovascular health and emotional well-being, also make it a good choice for improving your overall fertility.

In the laboratory setting, evidence has shown that physical activity can cause a reduction of oxidative stress on the reproductive system which may be responsible for some of the observed increases in sperm count. Exercise has also been linked to higher testosterone levels in men during physical activity, which is known to increase semen volume and quality.

Overall, regular exercise appears to be beneficial for men who are looking to increase their sperm count for improved fertility outcomes. However, it is important not forget to rest adequately between workouts so as not to overexert oneself and potentially cause further harm or injury. It is also recommended that diet be taken into account alongside an exercise plan when looking at fertility outcomes.

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