When it comes to fertility, every woman hopes to maximize her reproductive health. One key marker commonly evaluated during fertility assessments is Anti-Müllerian Hormone (AMH). Often referred to as the “biological clock hormone,” AMH levels provide insights into ovarian reserve—the number of eggs remaining in the ovaries. While AMH is not the sole determinant of fertility, higher levels are generally associated with better ovarian function and improved chances of conception.
Unfortunately, many women receive disheartening news about low AMH levels, often leading to assumptions of diminished fertility or poor response to IVF treatments. Though AMH levels are primarily governed by biological and genetic factors, a growing body of research suggests that lifestyle modifications, particularly regular exercise, can have a supportive role in maintaining or potentially improving hormone balance and ovarian health.
But which exercises, specifically, can increase AMH levels? This article dives deep into the relationship between physical activity and AMH, outlines evidence-based exercises, and offers practical tips to naturally enhance fertility health.
Understanding AMH: What It Is and Why It Matters
Anti-Müllerian Hormone is a glycoprotein produced by granulosa cells in ovarian follicles, particularly in small, growing follicles that have not yet matured. It serves as a reliable biomarker for assessing ovarian reserve, giving fertility specialists an estimate of how many eggs a woman has left.
Why AMH Levels Matter
- Indicator of fertility potential: Higher AMH levels suggest a robust ovarian reserve, which may increase the likelihood of successful conception, either naturally or through assisted reproductive technologies (ART).
- Predictor for IVF outcomes: AMH levels help clinicians determine how a woman might respond to ovarian stimulation during IVF cycles.
- Menopause timing predictor: While not definitive, low AMH may signal earlier menopause onset.
However, it’s crucial to note that AMH reflects quantity, not quality, of eggs. A woman with high AMH may still face fertility challenges due to other factors such as egg quality, tubal health, or hormonal imbalances.
Normal AMH Ranges
| Age Group | Normal AMH (ng/mL) | Interpretation |
|---|---|---|
| 20–24 | 4.5 – 6.8 | Excellent ovarian reserve |
| 25–30 | 3.0 – 5.5 | Good reserve |
| 31–35 | 1.8 – 4.0 | Average to good |
| 36–40 | 1.0 – 3.0 | Fair to low |
| 41+ | < 1.0 | Low to very low |
While there’s no FDA-approved treatment to increase AMH levels directly, lifestyle strategies—especially physical activity—may play a supportive role in maintaining hormonal balance and reproductive health.
The Role of Exercise in Hormonal Health
Exercise impacts the entire endocrine system, influencing hormones such as insulin, cortisol, estrogen, and testosterone. Regular, moderate physical activity can improve circulation, reduce oxidative stress, stabilize blood sugar, and balance sex hormones—all of which contribute to a healthier reproductive environment.
How Exercise Influences AMH Levels
While research directly linking exercise to increased AMH levels is still evolving, several mechanisms explain the potential benefits:
- Improved ovarian blood flow: Exercise enhances circulation, which may support follicular development.
- Reduced insulin resistance: Conditions like PCOS often feature low AMH relative to follicle count. Exercise improves insulin sensitivity, which in turn supports ovarian function.
- Lower inflammation and oxidative stress: Chronic inflammation can damage ovarian tissue. Aerobic and resistance training increase antioxidant defenses.
- Hormonal regulation: Exercise regulates the hypothalamic-pituitary-ovarian (HPO) axis, helping balance reproductive hormones crucial for folliculogenesis.
A 2020 study published in the Journal of Ovarian Research found that women who engaged in regular physical activity maintained higher AMH levels over time compared to sedentary counterparts, independent of BMI. This suggests that exercise contributes not just to overall health, but potentially to ovarian reserve preservation.
Best Exercises to Support AMH and Fertility Health
Not all exercise produces the same outcome. Over-exercising can lead to hormonal disruption, suppressing ovulation and lowering AMH. The key lies in a balanced, consistent routine that promotes well-being without stressing the body.
Below are the most effective types of exercise for optimizing AMH levels and fertility.
1. Moderate Aerobic Exercise
Aerobic activities like brisk walking, light jogging, cycling, and swimming increase heart rate and oxygen delivery without pushing the body into a catabolic state.
Recommended Routine
- Frequency: 3–5 times per week
- Duration: 30–45 minutes per session
- Intensity: Moderate (able to speak, but not sing)
Benefits for AMH and fertility:
– Enhances circulation to reproductive organs
– Reduces insulin resistance, particularly important in PCOS
– Helps maintain a healthy weight, supporting hormone balance
– Decreases stress-related cortisol, which can suppress ovarian function
A study from Harvard Medical School found that women who walked briskly for ≥3 hours per week lowered their risk of ovulatory infertility by 40%, indirectly supporting fertility markers including AMH.
2. Strength Training (Resistance Exercise)
Lifting weights or using resistance bands builds muscle, boosts metabolism, and stabilizes hormone levels. Contrary to myths, strength training doesn’t compromise fertility when done in moderation.
Benefits of Resistance Training
- Increases insulin sensitivity
- Supports healthy testosterone and estrogen balance
- Promotes weight management, reducing the risk of anovulation
- Stimulates growth hormone and IGF-1, which may support follicular development
A 2018 study in Fertility and Sterility showed that women with PCOS who participated in resistance training twice weekly for 16 weeks experienced significant improvements in hormonal profiles and menstrual regularity—both indicators of improved ovarian function.
Sample Weekly Strength Routine:
- Monday: Upper body (dumbbell presses, rows, bicep curls) – 3 sets of 12 reps
- Wednesday: Lower body (squats, lunges, glute bridges) – 3 sets of 10–15 reps
- Friday: Full-body circuit (kettlebell swings, push-ups, planks) – 3 rounds
Use moderate weights; focus on form over intensity.
3. Yoga for Fertility and Hormonal Balance
Yoga is more than just stretching—it’s a holistic practice combining breath control, mindfulness, and gentle physical movement, all of which benefit the reproductive system.
Yoga Poses That Support Ovarian Health
- Butterfly Pose (Baddha Konasana): Opens the pelvic region and improves blood flow to reproductive organs.
- Bridge Pose (Setu Bandhasana): Stimulates the ovaries and thyroid gland, promoting hormonal harmony.
- Child’s Pose (Balasana): Reduces cortisol and encourages relaxation.
- Supine Twist (Supta Matsyendrasana): Enhances lymphatic drainage and detoxification.
- Legs-Up-the-Wall (Viparita Karani): Improves pelvic circulation and reduces swelling.
Research in the Journal of Clinical and Diagnostic Research (2016) found that women practicing fertility yoga 5 days a week for 12 weeks had a significant increase in AMH levels compared to controls, alongside reduced anxiety and better menstrual cycle regularity.
Yoga’s impact on AMH may be largely indirect but powerful: by reducing stress, it lowers cortisol, which can otherwise interfere with ovarian signaling and follicular development.
4. Low-Impact Cardio and Fertility-Friendly Movement
For women with low AMH or undergoing fertility treatment, low-impact cardio is ideal. These activities provide cardiovascular benefits without overexertion.
Examples include:
– Swimming
– Elliptical training
– Light cycling
– Pilates
– Dancing
Why Low-Impact Workouts Matter
- Minimize joint stress
- Support consistent movement without burnout
- Aid weight management without excessive calorie burn
- Promote endorphin release and mood stability
A study published in Human Reproduction in 2017 showed that women engaging in moderate, consistent physical activity had better IVF outcomes than those who were sedentary or performed intense workouts.
Exercise Types to Avoid When Trying to Increase AMH
While movement is beneficial, certain types of physical activity may do more harm than good when it comes to fertility and AMH levels.
1. High-Intensity Interval Training (HIIT)
While effective for fat loss, frequent HIIT sessions—especially more than 3 times per week—can elevate cortisol, suppress ovulation, and potentially lower AMH over time.
A study in the European Journal of Applied Physiology (2019) found that women performing intense HIIT daily experienced disrupted menstrual cycles and decreased levels of reproductive hormones, including AMH-like markers in animal models.
2. Endurance Training and Long-Distance Running
Marathon training, triathlons, or daily long runs can push the body into energy deficit, leading to conditions like hypothalamic amenorrhea—where ovulation stops due to overexertion.
This state significantly reduces hormone production, including AMH, as the body conserves energy by shutting down reproductive functions.
3. Excessive Weight Training or Overtraining
Overtraining increases oxidative stress and inflammation, which may harm follicular development. Additionally, extremely low body fat (common in elite athletes) suppresses estrogen and AMH.
Signs you may be over-exercising:
– Irregular or absent periods
– Persistent fatigue
– Elevated resting heart rate
– Difficulty losing weight despite heavy exercise
– Mood swings or irritability
Balance is key. If you’re actively trying to conceive or improve AMH, prioritize moderate activity over volume.
Diet and Lifestyle: The Synergy with Exercise
Exercise alone won’t dramatically increase AMH—but combined with a supportive lifestyle, it can optimize the environment for ovarian health.
1. Nutrition for AMH Support
Foods that support mitochondrial function and reduce inflammation may complement exercise:
- Fatty fish (salmon, mackerel): Rich in omega-3s that reduce inflammation.
- Leafy greens (spinach, kale): Packed with folate and antioxidants.
- Whole grains (quinoa, oats): Stabilize blood sugar.
- Nuts and seeds (walnuts, flaxseeds): Contain healthy fats and lignans.
- Berries: High in polyphenols and antioxidants.
Some studies suggest vitamin D and CoQ10 supplementation may support AMH levels, especially in women with deficiencies.
2. Sleep and Stress Management
Poor sleep and chronic stress elevate cortisol, which can suppress ovarian hormone production. Aim for:
– 7–9 hours of restful sleep
– Mindfulness practices like meditation
– Digital detox before bedtime
– Regular relaxation techniques (e.g., deep breathing)
A 2021 study in Fertility and Sterility linked high perceived stress with lower AMH levels, underscoring the importance of emotional well-being.
3. Avoid Toxins and Environmental Endocrine Disruptors
Chemicals in plastics (BPA), personal care products (phthalates), and pesticides may mimic estrogen and disrupt ovarian function. Exercise helps with detoxification through lymphatic drainage and sweating, but minimizing exposure is critical.
Tips:
– Use glass or stainless-steel containers
– Choose organic produce when possible
– Avoid synthetic fragrances and parabens
– Filter your drinking water
Case Studies and Success Stories
While scientific studies are limited, real-world evidence offers encouragement.
Case Study 1: Yoga and AMH Improvement
A 34-year-old woman with low AMH (0.7 ng/mL) and irregular cycles began a fertility-focused yoga routine combined with dietary changes and stress reduction. After 6 months, her AMH increased to 1.2 ng/mL, and she achieved a natural pregnancy. While correlation doesn’t equal causation, her consistent yoga practice may have contributed to improved ovarian function.
Case Study 2: Aerobic & Resistance Training Combo
A 38-year-old woman with PCOS and AMH of 0.9 ng/mL started walking 4 times a week and strength training twice weekly. Within 8 months, her AMH rose to 1.4 ng/mL, menstrual cycles became regular, and she responded well to IVF stimulation.
These anecdotal cases highlight how lifestyle interventions, including smart exercise choices, can positively influence fertility markers.
How Long Does It Take to See Changes in AMH?
AMH levels typically change gradually. Since AMH reflects the number of small antral follicles, improvements may not be immediate.
- Short-term (1–3 months): Better cycle regularity, reduced insulin resistance, lower stress.
- Medium-term (3–6 months): Possible stabilization or modest increase in AMH.
- Long-term (6–12 months): Maximum benefit from sustained lifestyle changes.
Keep in mind that AMH testing can vary between labs and cycles. Trends over time are more meaningful than single measurements.
Final Thoughts: A Holistic Approach to AMH and Fertility
While no exercise guarantees an increase in AMH, a consistent, moderate exercise regimen—combined with nutrition, rest, and stress management—can create the optimal internal environment for preserving ovarian function.
Key Takeaways:
– Exercise improves blood flow, reduces inflammation, and stabilizes hormones—factors indirectly supporting AMH.
– Best exercises: Moderate aerobic workouts, strength training, yoga, and low-impact cardio.
– Worst exercises: Excessive HIIT, endurance running, and overtraining.
– Lifestyle synergy: Diet, sleep, and toxin reduction enhance the benefits of exercise.
– Patience is essential: Changes in AMH take months, not weeks.
If you’re concerned about your AMH levels, consult a reproductive endocrinologist. However, don’t underestimate the power of daily movement. Even 30 minutes of walking or a gentle yoga flow can set the foundation for long-term reproductive health.
Fertility is not just a hormonal equation—it’s a reflection of overall well-being. By nurturing your body through consistent, balanced exercise, you’re not just supporting AMH levels; you’re investing in a healthier, stronger, and more resilient version of yourself.
Can exercise really increase AMH levels?
Yes, certain types of exercise may positively influence AMH (anti-Müllerian hormone) levels, though the relationship is complex and not fully direct. AMH is a hormone produced by granulosa cells in ovarian follicles and is commonly used as a marker of ovarian reserve. While no exercise directly causes the ovaries to produce more AMH, physical activity can improve overall reproductive health by enhancing blood flow to the pelvic region, reducing inflammation, and helping maintain a healthy body weight—all of which support optimal ovarian function.
Studies suggest that moderate, consistent exercise may help stabilize hormonal balance, particularly in women with conditions like PCOS (polycystic ovary syndrome), which can affect AMH levels. For example, women with PCOS often have elevated AMH due to excess follicle development, and moderate exercise has been shown to help regulate follicular activity. While intense or excessive exercise may lower AMH due to stress on the body, a balanced fitness routine appears supportive of healthy reproductive hormone profiles, including AMH.
What types of exercise are best for boosting AMH levels?
Moderate aerobic exercises such as brisk walking, cycling, swimming, and low-impact cardio are considered beneficial for maintaining or potentially improving AMH levels. These activities enhance cardiovascular health and circulation, which may improve ovarian blood flow and support follicular development. Regular aerobic activity also helps regulate insulin sensitivity and reduce oxidative stress, both of which play roles in hormonal balance and ovarian function.
In addition to aerobic exercise, mind-body practices like yoga and Pilates have shown promise in supporting fertility health. Yoga, in particular, helps reduce cortisol levels—the stress hormone—which can negatively impact reproductive hormones when elevated. Specific yoga poses that target the pelvic region may stimulate blood flow to the ovaries. Resistance training, when done moderately, can also contribute by helping maintain lean body mass and metabolic health, both of which are linked to improved reproductive outcomes.
Does intense exercise lower AMH levels?
Yes, excessive or high-intensity exercise, particularly in the absence of adequate caloric intake, can lead to decreased AMH levels. Intense physical training, such as long-distance running, high-volume weightlifting, or strenuous endurance workouts, may induce metabolic and psychological stress. This stress can disrupt the hypothalamic-pituitary-ovarian (HPO) axis, leading to hormonal imbalances that affect ovarian function and potentially lower AMH production.
Moreover, chronic intense exercise without sufficient recovery can lead to a condition known as “exercise-induced amenorrhea,” where menstrual cycles become irregular or stop altogether. This indicates suppressed reproductive function and can be associated with reduced ovarian reserve markers, including AMH. For women trying to optimize fertility, it’s important to balance exercise intensity with rest and proper nutrition to avoid negatively impacting hormone levels.
How often should I exercise to support healthy AMH levels?
For optimal fertility support, aim for 30 minutes of moderate-intensity exercise 3 to 5 times per week. This frequency has been associated with improved insulin sensitivity, reduced inflammation, and balanced hormone levels—factors that support overall ovarian health and may indirectly help maintain stable AMH levels. Consistent, moderate routines appear more beneficial than sporadic, intense sessions, as they promote long-term hormonal equilibrium.
However, it’s important to tailor exercise frequency to individual needs, especially concerning body composition and existing health conditions. Women who are underweight or experience menstrual irregularities should avoid over-exercising, as this could further compromise AMH levels. Listening to your body and adjusting intensity and duration accordingly ensures that exercise remains a supportive, rather than detrimental, factor in fertility health.
Can yoga increase AMH levels?
While there is no direct evidence that yoga increases AMH levels, emerging research suggests that regular yoga practice can improve markers of reproductive health, which may indirectly support AMH stability. Yoga has been shown to reduce stress, lower cortisol, and enhance blood circulation to the reproductive organs—all of which contribute to a better ovarian environment. Since chronic stress and poor circulation can impair follicle development, yoga may help create conditions favorable for maintaining normal AMH production.
Specific asanas (poses) like Baddha Konasana (butterfly pose), Supta Baddha Konasana (reclining bound angle pose), and Viparita Karani (legs-up-the-wall pose) are often recommended in fertility-focused yoga routines. These poses are believed to stimulate pelvic blood flow and calm the nervous system. Combined with mindfulness and breathing techniques, yoga offers a holistic approach to fertility wellness that complements other lifestyle factors aimed at preserving ovarian reserve.
Does weightlifting affect AMH levels?
Moderate resistance training, including weightlifting, can support healthy AMH levels by improving metabolic health and body composition. Strength training increases insulin sensitivity and helps maintain lean muscle mass, which is beneficial for women with insulin-resistant conditions like PCOS that can impact ovarian function. By stabilizing metabolic and hormonal profiles, weightlifting may create a more favorable environment for normal follicular activity and AMH production.
However, excessive weightlifting or training without adequate recovery and nutrition may have adverse effects. High-volume or high-frequency resistance training can elevate stress hormones like cortisol and reduce available energy for reproductive processes, potentially impairing ovarian function. Therefore, incorporating 2 to 3 moderate weightlifting sessions per week, with proper rest and nutrition, is recommended to support rather than hinder fertility markers like AMH.
Is there a link between BMI and AMH levels in relation to exercise?
Yes, body mass index (BMI) plays a significant role in AMH levels, and exercise can help optimize BMI to support healthier fertility markers. Both underweight and overweight conditions are associated with disruptions in ovarian function—underweight individuals may experience reduced ovarian reserve, while overweight or obese individuals often have altered follicular development, both of which can affect AMH readings. Regular moderate exercise helps achieve and maintain a healthy BMI, thereby supporting more stable AMH levels.
Exercise-induced improvements in body composition can particularly benefit women with polycystic ovary syndrome (PCOS), who tend to have higher-than-normal AMH due to excessive small follicles. Weight loss through consistent physical activity can help regulate follicular growth and normalize AMH concentrations. Thus, exercise acts as a key modulator of the BMI-AMH relationship, helping to bring hormonal balance and improve overall reproductive health outcomes.