Can strength training support male fertility? What happens to testosterone when we lift weights? And what does the research actually tell us about resistance training and sperm health?
In this episode of The Male Fertility PT Podcast, I explore the relationship between strength training, testosterone, sperm health and male fertility, combining the current research with my own experience of male factor infertility and years of resistance training.
Before my infertility diagnosis, my relationship with the gym was very different. I had moved from training for rugby performance to training largely for appearance. Following my diagnosis, my confidence, motivation and relationship with exercise changed significantly.
Over time, I began to rethink not only how I trained, but why I trained.
What does the research say about strength training and male fertility?
Research specifically examining resistance training and male fertility is still developing.
There is evidence suggesting that resistance training can positively influence wider health factors relevant to male reproductive health, including oxidative stress, inflammation, body composition, weight management and metabolic health.
Some research has also reported improvements in semen parameters following exercise interventions. However, the evidence is not yet consistent enough to say that resistance training will reliably improve sperm count, motility or morphology in every man.
Sometimes we become so focused on improving sperm that we forget about improving the health of the man producing the sperm.
For me, that's the bigger conversation.
Strength training and testosterone
Resistance exercise can produce an acute increase in testosterone, particularly when training involves large muscle groups and compound movements.
Whether regular resistance training consistently increases baseline testosterone over the longer term is less clear.
In the episode, I separate what the research currently tells us from my own experience. I discuss the changes I personally notice in my libido, motivation, drive and assertiveness when I'm consistently strength training, while being clear about where the evidence ends and my own beliefs begin.
Training with purpose
My current philosophy is simple:
I don't train for looks. I train for purpose.
I prioritise compound movements such as squats, deadlifts, presses, pulls and dips because they allow us to use large amounts of muscle and develop strength efficiently.
And yes, I also explain why I don't believe in arm day!
If you're new to resistance training, however, there's no need to jump straight into heavy lifting.
Training should be structured, progressive and appropriate to your current ability. Build your foundations, progress gradually and give your body time to adapt.
In this episode:
- Strength training and male fertility
- Resistance training and sperm health
- My experience of exercise following male factor infertility
- Oxidative stress, inflammation and metabolic health
- Strength training and testosterone
- Acute versus longer-term testosterone responses
- Why I prioritise compound movements
- How to structure and progress strength training
- Training, recovery and avoiding doing too much
- Building strength for lifelong health
The key message
Strength training isn't a guaranteed treatment for male infertility.
But it can support many aspects of wider physical health and may help create a healthier environment for male reproductive function.
The goal isn't to completely transform yourself overnight.
Train with purpose. Progress gradually. Give yourself time.
And build strength that supports you not only through fertility treatment, but throughout the rest of your life.
Connect & Find Support
Find out more about The Male Fertility PT, including coaching and support for men looking to improve their health and lifestyle while trying to conceive:
Website: www.themalefertilitypt.com
Instagram: @themalefertilitypt
Email: [email protected]
For male fertility information, community and support, find The Male Fertility Hub.
Website: www.themalefertilityhub.com
You can also listen to The Male Fertility Podcast for conversations, personal stories and expert discussions covering male infertility and the wider fertility experience.
Stay strong,
Ciaran
