Is Sex a Workout? Here’s What Americans Think & Why

Imagine skipping the morning run you dread and getting your workout at home—right in the bedroom. According to a recent survey, 71% of Americans believe that sex counts as a workout, with many tracking their heart rates and calories burned during intimacy, just as they would in a high-intensity interval training (HIIT) session or weight-lifting class.

So, does an active sex life really provide enough physical activity to justify skipping a gym session? Here’s what Americans think, along with insights from certified sex educator Javay Frye-Nekrasova (MEd) on how to make popular positions less demanding.

Can Sex Replace Your Workout?

Our survey of over 2,000 adults found that 71% of Americans consider sex a legitimate workout, with responses varying slightly by gender. Seventy-three percent of men said yes, compared to 70% of women. Sexual orientation and gender identity also play a role, with 92% of lesbians and 83% of bisexuals viewing sex as exercise, compared to only 40% of asexuals and 67% of heterosexuals.

Sex as Exercise: Which Cities Are Most Enthusiastic?

Certain cities appear more inclined to count sex as exercise. Residents of Las Vegas (83%) and Salt Lake City (82%) were the most likely to agree, followed by Charlotte (80%) and Milwaukee (79%). On the other hand, only 53% of San Diegans and 56% of Charleston and Seattle residents felt the same.

Tracking Calories and Heart Rate During Sex

With fitness tech like smartwatches now commonplace, many people are monitoring physical stats during sex. Our survey found that 10% of Americans track calories burned every time, with 11% doing so regularly. Men are twice as likely as women to track these stats, with 16% of men compared to 8% of women keeping tabs.

Heart rate tracking is slightly more popular: 11% of respondents said they track it every time, with 12% doing so regularly and 15% tracking occasionally. Watching how heart rate fluctuates during intimacy can offer interesting insights into one’s physical responses to arousal.

Which Sex Positions Are the Most Physically Demanding?

When it comes to breaking a sweat, certain positions are more challenging than others. According to our survey, doggy style is rated the most physically demanding by 28% of respondents, with 34% of men finding it particularly challenging. For women, reverse cowgirl takes the lead as the most intense position.

Tips to Make Popular Positions Easier

Many people find these popular positions physically demanding, but with a few adjustments, they can become more comfortable. Javay Frye-Nekrasova offers the following advice:

• Reverse Cowgirl: To avoid leg cramps, stretch beforehand and work on lower body strength with squats or lunges if you plan to do this position more often.

• Standing Positions: Use support like a wall or sturdy surface. Adding a pillow for comfort or a chair for balance can also help.

• Doggy Style: Strengthening wrists can provide better support, and sex pillows can add comfort and stability. Frye-Nekrasova recommends stretching with the balasana (child's pose) yoga position beforehand.

Health Benefits of Sex Beyond Physical Fitness

Sex offers both physical and mental health benefits. Beyond improving heart health, lowering blood pressure, and strengthening muscles, sexual activity releases hormones like endorphins and oxytocin that promote relaxation, relieve stress, boost immune function, and can even lead to better sleep.

While counting sex as a workout may vary by individual and activity level, it’s clear that a healthy sex life can play a valuable role in both physical and mental well-being. Whether you’re counting calories or simply enjoying the moment, the benefits are undeniable.