Does Working Out Help With Hair Growth?

You already know that exercise can boost your energy, sculpt your muscles, and support heart health. But what about your hair? Can working out support scalp health and potentially influence the conditions for better hair growth?  It’s not a straightforward yes or no. Research and personal stories often clash, and the reality is more nuanced.

So the short answer is maybe, depending on the kind of exercise, how you recover, and your overall health. Exercise can help your hair through improved circulation and lower stress, but it can also cause damage if your habits work against you. Let’s look at what the science says and how to get the most out of your exercise routine.

The Link Between Physical Activity and Hair Health: A Closer Look

Before diving into broader patterns, it’s helpful to examine what clinical research reveals about hair loss and physical activity. Research has found that blood vessels nourish hair follicles by delivering nutrients, removing waste, and supporting growth. Thus, blood supply is crucial for their development and maintenance, and loss of this supply is linked to certain types of hair loss.

Enhanced blood flow during aerobic exercise may theoretically support follicular health by improving oxygen and nutrient delivery to the scalp. Some observational studies and clinical speculation suggest that improved cardiovascular health may reduce inflammation and stress hormones, which are known contributors to hair loss in some people, particularly in early-stage androgenic alopecia. However, more research is needed to confirm this effect.

Ways That Exercise May Stimulate Hair Growth

Physical activity increases blood flow, which can deliver oxygen and nutrients to your scalp. Hair follicles are living structures that depend on consistent nourishment to produce strong, healthy strands. Increased circulation may enhance the hair growth cycle by extending the anagen (growth) phase.

In addition, exercise helps regulate hormones. High stress often leads to elevated cortisol levels, which can disrupt your body’s natural rhythm, including your hair cycle. Movement, especially when paired with rest and recovery, helps lower stress levels and supports hormonal balance.

These effects suggest that incorporating consistent, moderate movement into your routine might be beneficial for your scalp overall.

Ways That Exercise May Increase Hair Loss

Though there are benefits to regular exercise, overtraining or pushing your body too hard can have the opposite effect on your hair. Excessive cardio or weight training without enough recovery time may increase physical stress, triggering hormonal imbalances. This is especially true if you’re not eating enough or are losing weight rapidly, both of which can reduce the availability of nutrients needed for hair growth.

On a simpler level, tying hair back too tightly during workouts can lead to breakage or traction alopecia over time. That’s why it’s important to stay mindful of your hair care routine, not just your gym schedule.

In a similar vein, some individuals also experience hair thinning when using certain performance-enhancing drugs or medications. For instance, some patients using GLP-1 receptor agonists (such as Ozempic) for weight loss have reported hair shedding, though this may be due more to rapid weight loss than the medication itself. 

Similarly, those undergoing hormone replacement therapy (HRT) may also experience hair changes. HRT, particularly with testosterone or estrogen, can influence hair growth depending on dosage, duration, and individual sensitivity to hormones like dihydrotestosterone (DHT).

Exercises for Hair Growth

Certain exercises may be more helpful than others when building a fitness plan that supports your hair and body. Consider trying:

• Cardio (running, cycling, swimming): Aerobic activities boost blood circulation, which helps deliver nutrients to the scalp. Start with 20 to 30 minutes of moderate cardio three to five times a week.
• Yoga and Pilates: These workouts are incredibly helpful for managing stress. Moves like forward folds and headstands also encourage blood flow to the scalp.
• Strength training: Lifting weights can support hormonal balance and general health, but avoid overtraining. Stick to a sustainable routine that includes rest days and balanced nutrition.

With the right routine, you may be able to support healthier hair growth, in addition to your overall health and wellness.

Exercise Following a Hair Transplant

If you’ve had a hair transplant, working out requires a little extra caution. Understanding hair transplant aftercare can help you plan your return to exercise without compromising results. In the first few days post-surgery, it’s best to avoid all physical activity. Your scalp needs time to heal, and too much movement or sweating can interfere with the grafts.

After the initial healing period — typically 7 to 10 days — light walks or gentle stretching may be okay. Don’t do anything that raises your blood pressure significantly for at least two to three weeks, including heavy lifting and cardio. Vigorous activity can increase swelling or cause the grafts to dislodge. 

It’s also important to consider the investment you’ve made. From the cost of a hair transplant to the before and after results, maintaining your hair post-surgery requires thoughtful care. Be gentle with your scalp, stick to your surgeon’s advice, and ease back into exercise gradually.

Exercise Habits That May Encourage Hair Growth

Small shifts in your workout routine can help support a healthy scalp and minimize shedding. Here are a few habits to keep in mind:

• Avoid tight hairstyles: Skip tight ponytails or buns that pull on the hairline.
• Wash your scalp post-workout: Use a gentle cleanser to remove sweat, hair sebum, and microbial overgrowth, which can lead to folliculitis if not cleaned properly.
• Use a soft, absorbent towel: Rubbing your hair aggressively after a shower can lead to breakage.
• Avoid high heat after workouts: Don’t go straight to the hair dryer or flat iron. Let your hair air-dry when possible.
• Stay hydrated: Water supports circulation and nutrient delivery throughout the body, including your scalp.

Other Natural Methods for Stimulating Hair Growth

Beyond exercise, other natural techniques may give your hair a boost. Consider adding the following to your routine:

• Scalp massage: Massaging your scalp for five to 10 minutes a day can help increase blood flow and stimulate follicles.
• Essential oils: When used correctly, oils like rosemary and tea tree may support scalp health.
• Balanced diet: Include foods rich in biotin, zinc, omega-3s, and iron to help nourish your hair from the inside out.
• Supplements: A hair-supporting supplement might help fill the gaps if your diet lacks key nutrients.
• Avoid harsh chemicals: Avoid styling products with sulfates, alcohols, or heavy fragrances, which can dry out or irritate your scalp.

You can’t exercise your way out of genetic hair loss or underlying medical issues, but movement still plays a role in keeping your body and scalp in sync. Whether you’re rebuilding your hairline after a transplant or just trying to keep your locks strong, a balanced workout routine and thoughtful self-care can make a noticeable difference over time.