Does working out increase sex drive?

Here’s one more reason to commit to the gym: It could boost your sex life. 

You probably already know that exercise is good for your physical and mental health, but does working make you horny, too? There’s plenty of evidence to suggest exercise might help your sex life. Some of the benefits of exercise — like improved cardiovascular health and reduced stress levels — can also increase libido. Consider it a win-win.  

If you’ve been wondering “does working out increase sex drive?” keep reading to learn how exercise can increase libido in some cases, along with the best exercises for the job. 

Working out isn’t just good for your physique. It can increase libido by increasing blood flow, boosting testosterone levels, lowering your stress levels, and improving your self-confidence.

Here’s how exercise can impact your libido.

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It lowers your stress levels

High levels of cortisol, sometimes called the “stress hormone,” have been linked with decreased sexual function in men. Chronic stress has also been linked to lower levels of arousal in women. The good news? Lowering stress levels through regular exercise can boost your sex drive. 

Physical activity has been shown to reduce stress and normalize cortisol rhythms. Getting in regular workouts can reduce your stress levels, which in turn can make it easier for you to get in the mood. And you don’t need to be running marathons — one small study found that a 30-minute workout once a week reduced depressed moods in women diagnosed with depression. 

It increases blood flow

Blood flow to the penis is a key part of an erection. For women, blood flow to the clitoris is also part of sexual arousal.

Exercise improves circulation and preserves blood vessel health, which supports  healthy blood flow to the genitals. A meta-analysis of five scientific studies concluded that aerobic exercise can benefit men who have erectile dysfunction (ED) that’s specifically caused by impaired blood flow to the penis. 

Another study comparing female athletes with sedentary healthy women found that the athletes had better clitoral blood flow and better sexual function. 

It can boost testosterone levels

Testosterone is often thought of as the “male hormone,” but it actually plays a role in sexual health and libido in both men and women.

The relationship between testosterone and sex drive is still being studied, but men with low testosterone levels are more likely to report lower sexual desire. In some men, low T can also cause ED. 

Testosterone treatment also has a positive effect on sexual desire in some women with sexual dysfunction, according to a study published in 2019.

A meta-analysis of 48 studies found that testosterone levels in men increased temporarily after physical activity. Another study has found that resistance training has been associated with temporarily increased testosterone levels in women. 

It increases self-confidence

You may have noticed that you’re more interested in having sex when you’re feeling good about yourself and your body. The science backs this up: People with higher self-esteem generally have more satisfying sexual relationships, according to a study published in 2024.

And one scientifically proven way to increase self-confidence, of course, is regular exercise. One study found that women with higher physical activity levels had better self-esteem. Another study of men over 65 drew the same conclusion. 

If one of your primary goals of exercising is to increase your sex drive, you’ll want to prioritize aerobic exercise and other workouts that get your heart pumping. A study published in 2023 concluded that aerobic exercise could be a way to effectively improve erectile function in some people without medication. Some examples of exercises that can positively impact sexual function include: 

Swimming 

Swimming has been shown to noticeably improve cardiovascular health and blood flow in adults. One study found significant cardiovascular benefit in those who swam for 45 minutes two to three times per week for eight weeks. As noted above, improved blood flow can boost libido in both men and women. 

Weightlifting

Though they are not usually considered aerobic, weightlifting and bodyweight exercises have been shown to temporarily increase testosterone levels, which can increase libido, especially in men. Specific exercises studied in one scientific review include squats, leg presses, biceps curls, jump squats, and bench pressing. 

Kegel exercises

Kegel exercises are a way to strengthen the pelvic floor muscles. There’s some evidence that regular kegel exercises can enhance sexual function. Studies have found that pelvic floor dysfunction is associated with ED, so it’s best to keep these muscles in good shape, and kegel exercises are one way to do so.  

Yoga

A scientific review published in 2024 concluded that yoga is associated with a small improvement in sexual function in adults. Another study of women between 22 to 55 found that a 12-week yoga practice resulted in increased arousal, lubrication, orgasm, and satisfaction. 

Running 

Lace up those sneakers. As another aerobic exercise, like swimming, running has been linked with improved cardiovascular health, increased testosterone levels, and lowered stress levels, all of which can contribute to a higher sex drive. 

Yes, there is evidence that too much exercise can decrease your libido. 

While moderate running can have positive effects, one study of men who were training for a marathon found they had lower libido scores than those who weren’t engaging in such intense training. 

Additionally, a couple of studies have linked cycling with female sexual dysfunction and with genital numbness in men, which could understandably make it difficult to get in the mood. 

Bottom line? Too much of a good thing can actually cause harm. 

Yes, working out can help erectile dysfunction in some cases. 

One scientific review found that aerobic physical activity — specifically, a weekly exercise dose of 160 minutes for six months — is associated with a decreased risk of ED in men who have ED related to poor blood vessel health, which has also been linked with physical inactivity. 

However, ED can have many different causes. While exercise can address many of the causes of ED — like high stress levels and poor blood flow — it may not help as much with ED caused by medication, injury, or other causes. 

Exercise alone may not be effective at treating ED. If you’re looking to increase your sex drive and you think the underlying cause is  ED-related symptoms, it’s worth consulting a healthcare provider (like those available through Ro). A qualified healthcare provider can answer questions you might have about treatment options including ED medications like Viagra (sildenafil) or Cialis (tadalafil). 

You can also explore alternative formulations, like Ro Sparks or Ro Daily Rise Gummies. These medications are compounded medications, meaning they are not specifically approved by the United States Food and Drug Administration (FDA), but they contain active ingredients that have been individually FDA-approved for the treatment of ED.

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Working out isn’t just good for building muscle and getting rid of body fat. There’s plenty of research to indicate that exercise can increase your sex drive, too. 

• Exercise can reduce stress, improve blood flow, increase testosterone, and boost self-confidence, all of which can contribute to a higher sex drive. 

• Some of the exercises associated with increased sex drive are yoga, swimming, running, and weightlifting. 

• If you’re looking to increase your sex drive because you have ED, you may want to consider ED medications alongside your exercise routine.