Workouts for Sex: Which Exercises Actually Work

Sex is also a workout. But what if the gym can improve its quality? A new analysis of multiple studies says: yes, it can. Moreover, almost all areas—from desire to orgasm—noticeably improve. And which exercises work best is an unexpected twist.

Researchers collected data from dozens of studies in which women engaged in a variety of activities, from belly dancing to strength training. The average age of participants was 44, and many had health issues: diabetes, obesity, menopause, kidney disease, and even cancer. The conclusion is roughly this: if you move regularly—from daily sessions to five times a week—sexual function improves by about one point on the scale typically used to measure female sexual health. That sounds modest, but in reality it's a noticeable shift—like moving from "not at all interested" to "why not."

Why exercise affects sex at all

It's not only about becoming slimmer (though that helps too). Regular exercise changes hormone levels: reduces cortisol—the stress hormone—and increases testosterone and oxytocin, which are responsible for arousal and pleasure. Plus, exercise improves sleep, provides more energy, and strengthens the pelvic floor muscles—a direct route to more intense orgasms and better lubrication.

Another important aspect is the nervous system. Physical activity stimulates endorphin production and improves blood flow to the pelvic area. All this helps you "switch on" faster and relax more easily during sex, and also enhances natural lubrication.

And, of course, weight loss. Excess weight is often accompanied by diabetes, incontinence, and reduced libido—and training helps with both weight and self-confidence.

Which exercises are good for what

The researchers broke down the benefits by problem. If you have low desire, core strengthening, aerobics, strength training, swimming, yoga, and pelvic floor muscle training help. Presumably through increased testosterone and overall tone.

If you suffer from pain during sex, the best choice is pelvic floor training, possibly with heat or manual therapy.

For women with obesity, intense aerobic exercise, such as high-intensity interval training, is particularly beneficial.

What almost didn't work: belly dancing, stationary cycling, and sometimes yoga. So not all that glitters is gold.

What this all means for you

Sexual problems in women are more common than in men—but less talked about. If you struggle with desire, arousal, or pleasure, adding physical activity is a free and pleasant way to improve things. Start with what you enjoy: brisk walking, swimming, dancing, yoga—any regularity is better than nothing.

Important: if the problem is serious and interferes with life, exercise is not a panacea. But even then, it won't hurt. And if you've been thinking about joining a gym, here's another reason.