Misconceptions About Exercise: What Every Woman Needs to Know for Hormones & Fertility
When it comes to fitness, it can feel like most advice out there wasn’t actually made for women. Like all of the recommendations and messaging don’t even consider our hormones, fertility goals, or long-term health. And the truth is, most mainstream fitness advice has been shaped around male physiology, which can leave women feeling burnt out and unknowingly working against their own bodies.
As a naturopathic doctor who specializes in women’s health and fertility, I see it all the time — women pushing themselves in ways that disrupt their hormones, drain their energy and throw off their reproductive health. And this is an issue because exercise should support your body, not make things worse.
In this post, I’ll be debunking some of the biggest myths about women’s fitness and showing you how to move in a way that keeps your hormones happy and nurtures your fertility.
Myth #1: “More cardio is always better”
Many women are told to run more, spin more, or keep burning calories through endless cardio. While aerobic exercise has its place, too much steady-state cardio can increase cortisol (your stress hormone), disrupt ovulation and lower progesterone as a result.
The problem with overdoing cardio
Chronic cardio can leave you feeling depleted, not energized.
Elevated cortisol can interfere with thyroid function and reproductive hormones.
Excessive cardio without strength training can lead to muscle loss, which slows metabolism over time.
A better approach
Instead of logging hours on the treadmill, prioritize a mix of strength training, walking, and short bursts of interval work. This combination actually supports lean muscle, stable blood sugar, and balanced hormones. My rule of thumb is if you’re not already consistently hitting 10,000 steps per day, focus on walking before you add in any additional cardio.
Myth #2: “Lifting weights will make you bulky”
This one has been around forever and it still discourages so many women from even picking up heavy weights. But the truth is, women just don’t have the testosterone levels necessary to build muscle mass like men.
Why strength training is crucial for women
Strength training:
Increases insulin sensitivity, supporting stable cycles and better ovulation.
Builds bone density (so important for long-term health).
Helps regulate body composition without extreme dieting (yay!).
Supports metabolism, which often dips with restrictive exercise or calorie cutting.
Myth #3: “You need to exercise intensely every day”
Fitness culture often glorifies “no days off,” (I’m looking at you, 75 hard!), but your body actually benefits from rest and recovery. Over-exercising can look like progress at first, but I bet my bottom dollar it will backfire, and eventually disrupt your menstrual cycle and your fertility.
The connection between recovery and hormones
Your body perceives intense daily exercise as stress.
Chronic stress signals can lead to irregular cycles or even hypothalamic amenorrhea (when you completely lose your period).
Without adequate recovery, inflammation rises and digestion also suffers.
A more sustainable rhythm
Most women thrive with 3–4 days of structured workouts per week, paired with active recovery (walking, stretching, yoga, gentle cycling). Let’s settle this once and for all: rest days aren’t lazy. They’re when your body repairs and builds muscle.
Myth #4: “You should cycle synch your workouts”
Cycle syncing workouts has become a popular trend, encouraging women to plan specific exercise types based on the phase of their menstrual cycle. While the intention is good, I’m actually not a fan because I’ve seen this approach become restrictive, and even prevent women from reaching their fitness goals.
Why cycle-syncing can backfire
It can box you into rigid rules about when and how to move.
Your energy, mood, and strength vary for many reasons beyond hormones and your cycle (like sleep, stress and nutrition).
It creates pressure to “get it right,” which can lead to guilt or skipping beneficial workouts.
It can prevent you from reaching your fitness goals. How are you going to train for that 10K if you can only run during ovulation or how will you hit that PR in the gym if you only lift weights during your follicular phase?
A better approach: body awareness over rules
Instead of following a prescribed workout schedule based on cycle phases, I encourage women to listen to their bodies daily. Ask yourself:
Do I feel strong and energized? → Great day for strength training or higher intensity.
Feeling tired or stressed? → A walk, stretching, or yoga might be more supportive.
Somewhere in between? → Opt for moderate exercise.
This flexible, intuitive approach honors your body without forcing you into a rigid system. Over time, it still allows you to build consistency and resilience, while ALSO trusting in your body’s signals. Sounds like a win-win.
Myth #5: “The main purpose of exercise is weight loss”
Unfortunately, as women, many of us have been conditioned to view exercise as a punishment for eating or a way to “earn” our food. This mindset creates a toxic relationship with movement.
Exercise as nourishment, not punishment
Exercise is about so much more than the number on a scale. It:
Enhances mood by boosting serotonin and dopamine.
Improves digestive motility and gut health.
Supports cardiovascular health and blood sugar balance.
Builds strength and resilience for pregnancy, postpartum, and beyond.
When exercise is reframed as a form of nourishment for your body (and mind!), it becomes sustainable and life-giving instead of draining. Remember, you don’t have to exercise, you get to exercise.
Myth #6: “If you’re not sweating, it doesn’t count”
Sweat is not the only marker of an effective workout. Gentle, restorative movement, without profuse sweating, often has the biggest impact on hormone balance and fertility.
The overlooked power of gentle movement
Walking lowers cortisol and supports lymphatic drainage.
Restorative yoga calms the nervous system and promotes better sleep.
Stretching improves circulation and flexibility.
It’s not all about sweating, burning calories and feeling totally exhausted after a workout.
Bringing It All Together
Exercise is a powerful tool for women’s health, but only when it supports your hormones, energy and fertility. Instead of following outdated fitness rules, choose movement that:
Builds strength and stability.
Honors your body’s need for rest and recovery.
Supports long-term hormone health and fertility.
