The Connection Between Exercise and Testosterone

The Connection Between Exercise and Testosterone

A 2016 study showed that starting resistance training with large muscle groups, like your chest and glutes, and progressing to small muscle groups, such as triceps and shoulders, produced the largest testosterone response. But no exercise is going to drive your T levels through the roof, and it won’t be a prolonged increase. WORKING OUT REGULARLY has a profound effect on all aspects of your health, including your heart and mental health. Exercise may also play a role in your testosterone levels—which effects muscle growth. Resistance training like weightlifting is the best type of exercise to boost testosterone in both the short and long term. Moreover, if you’re trying to increase your testosterone levels, you may want to add other T level-boosting activities to your exercise program.

With that in mind, there’s solid research showing that working out does increase testosterone levels for people assigned male at birth. In one 2012 study, for example, researchers noted higher testosterone levels in physically active men compared to those who were sedentary. And a more recent study found exercise to be more impactful than calorie restriction when it came to increasing testosterone levels in men who were obese. Exercises such as strength training and high-intensity interval training (HIIT) can increase testosterone levels, according to research. Endurance-based exercises, like cardio, can reduce testosterone [7, 8, 9]. While running can have many health benefits, it may not have as much of an impact on testosterone levels as resistance training.

It is not necessary to focus so much on resistance training to raise your testosterone levels. A healthy body weight and T level can be achieved with any type of exercise, according to Dr El-Zawahry. Resistance training, aka lifting weights, is one of the most effective testosterone booster on the market powerful ways to boost testosterone naturally. After a heavy leg day, you FEEL the testosterone coursing through your veins. Keeping testosterone levels healthy is important for feeling good physically and mentally. This short-time spike disappears after that period of time and is bigger for younger men. Additionally, testosterone levels are naturally higher in the morning and lower in the afternoon.

In these cases, they tend to have low testosterone and high cortisol, a stress hormone, Schroeder says. He notes that a rise in cortisol can be linked to a fall in testosterone. Still, you should build an overall exercise plan that also includes cardio and flexibility training, so you’re helping your overall health. Your weight, age, fitness level, and the timing of your workout all matter. EXERCISE DOES IMPACT testosterone levels, but research suggests that the actual effect depends on several factors. There’s no evidence that cardio has any impact on your T levels, no matter your sex.

To really maximize your testosterone levels through exercise, it’s about finding the right balance between intensity, consistency, and recovery. An effective workout routine for boosting testosterone should include a combination of resistance training and high-intensity exercises. Focus on exercises that engage multiple muscle groups (like squats, deadlifts, and bench presses) and mix in some high-intensity interval training (HIIT) for a well-rounded approach. Increasing your testosterone levels can have many benefits for your physical performance, muscle mass and strength, mood, and overall health. By incorporating regular exercise, proper nutrition, and targeted supplementation into your routine, you can help support your body’s natural hormone balance and enjoy the many benefits of increased testosterone levels. While many scientific studies and huge amounts of data show the safety of supplemental testosterone in postmenopausal women, only about 50% of women who take it experience a significant increase in sex drive.

Testosterone production is controlled by the hypothalamus and pituitary gland in the brain. The hypothalamus sends signals to the pituitary gland to release luteinizing hormone (LH), which then stimulates the testicles to produce testosterone. Feel free to ask us any question you would like about TRT, medical weightloss, ED, or other topics related to men’s health. Ask us about TRT, medical weightloss, ED, or other men’s health topics.

In females, while estrogen and progesterone are primary sex hormones, testosterone contributes to libido, energy levels, and overall vitality9. Thus, maintaining an optimal testosterone balance is crucial for sustaining physiological equilibrium and promoting general well-being. Maintaining an optimal testosterone balance is vital for muscle health, metabolic function, sexual health, mood regulation, and overall quality of life in both men and women10,11. Multiple scientific studies have shown that exercise can indeed increase testosterone levels. When we engage in physical activity, our body responds by releasing various hormones, including testosterone. The intensity and duration of exercise can significantly impact the magnitude of this increase.

Testosterone is a key hormone responsible for muscle protein synthesis, which directly impacts the development of lean muscle mass. By boosting testosterone, TestoPrime may help improve workout performance and recovery, leading to better gains in strength and muscle size over time. Similarly, high-intensity interval training (HIIT) has also been shown to increase testosterone levels. These workouts involve short bursts of intense exercise followed by periods of rest or low-intensity exercise. The high-intensity portions of these workouts are what stimulate the body to produce more testosterone.

So if you work out in the morning and do specific workouts that heighten your testosterone levels, you will get a short-term boost. However, only regular exercise over time will raise your testosterone levels in the long term. Endurance training, for example, often necessitates extended periods of exercise to improve high-intensity aerobic performance and cardiovascular health benefits.