As men get older, keeping testosterone levels high is key for staying healthy. Many are curious about how often to exercise to boost testosterone. Research shows that how exercise affects testosterone is complex. It depends on the type, how hard, how long, and who you are1.
Many think exercise boosts testosterone, but it’s not that simple. How your body responds to exercise can differ a lot. Things like your body shape, fitness, and when you exercise also matter12.
So, how can you use exercise to boost your testosterone? Understanding this complex relationship might help you reach your full potential123.
Key Takeaways
- The relationship between exercise frequency and testosterone levels is complex, influenced by factors such as exercise type, intensity, duration, and individual characteristics.
- Existing research suggests that different forms of exercise can lead to fluctuations in testosterone levels, with factors like muscle mass, resistance, and hydration status playing a role.
- Further research is needed to better understand how exercise impacts testosterone concentrations in both the short and long-term.
- Lifestyle interventions focusing on exercise are an accessible and non-pharmacological approach to lower disease risk and improve testosterone levels.
- Aerobic exercise training has been found superior to caloric restriction for improving testosterone concentrations in men who are overweight or obese.
Understanding Testosterone and Its Role in Male Health
Testosterone is the main hormone in men, important for many body functions. This powerful hormone4 helps build muscle, increase strength, and boost endurance4. Keeping testosterone levels right is key for men’s health and happiness.
Basic Functions and Benefits of Testosterone
Testosterone helps men grow facial and body hair, have a deeper voice, and build muscle4. It also helps with mood, energy, and thinking clearly. Low testosterone5 can cause tiredness, sex problems, sadness, and trouble focusing5.
Factors Affecting Natural Testosterone Production
Many things can change how much testosterone a man makes. These include age, weight, diet, stress, sleep, and lifestyle5. Getting older5 and lifestyle choices6 greatly affect male hormone levels56.
Importance of Maintaining Optimal Testosterone Levels
Having the right amount of testosterone is very important. It helps prevent anemia, weak bones, bad cholesterol, and muscle loss4. Exercise and a healthy lifestyle4 help keep testosterone levels good and support men’s health46.
Checking testosterone levels with a blood test is a good idea. It can show if levels are low and help find the right treatment, like lifestyle changes or hormone therapy4.
Exercise Frequency Testosterone Levels Relationship
The link between how often you exercise and your testosterone levels is complex. It depends on the type, how hard, and how long you work out. Studies have shown7 that regular exercisers, whether they do cardio or strength training, often have lower testosterone than those who don’t exercise. But, this doesn’t mean exercise is bad for testosterone.
Research shows7 that doing strength training over time can slightly raise testosterone levels. On the other hand, those who do a lot of endurance training might see their testosterone levels stay the same or even drop. Also, studies have found7 that testosterone levels go up during and right after working out, no matter your exercise routine.
The exercise frequency testosterone levels relationship also depends on your age and gender. Younger men tend to see a bigger testosterone boost after exercising compared to older men. Research has also shown7 that how exercise affects hormones can differ between men and women, and across different ages.
In short, the connection between exercise frequency and testosterone levels is complex. While regular exercise might lower basal testosterone, it can also cause testosterone to spike, especially with intense workouts and strength training78.
Exercise Type | Effect on Testosterone Levels |
---|---|
Resistance Training | Slight increase in basal testosterone levels over time7 |
Aerobic Exercise | Lower basal testosterone levels compared to sedentary individuals7 |
High-Intensity Interval Training (HIIT) | Elevated testosterone and cortisol levels during and after exercise8 |
Endurance Training | Unchanged or decreased basal testosterone levels in long-term endurance athletes7 |
The exercise frequency testosterone levels relationship is complex and influenced by many factors. Understanding these connections can help you tailor your workouts to keep testosterone levels healthy and support your overall health789.
Types of Exercise and Their Impact on Testosterone Production
The type of exercise you do can really affect your testosterone levels. Resistance training and strength exercises are great for boosting testosterone10. A 1983 study found that men’s testosterone levels go up after weightlifting. Women see almost no change10. Also, a 2008 study showed that DHT levels went up by 14.5% in 102 men who started exercising10.
Resistance Training and Strength Exercises
Weightlifting boosts testosterone in both men and women, but effects can differ10. A 2012 study found that regular exercise raises testosterone levels in men10. In a 2016 study, exercise was better for increasing testosterone in obese men than losing weight10.
High-Intensity Interval Training (HIIT)
HIIT can raise testosterone, mainly in men, significantly10. But, a 2016 study found that it lowers testosterone in women10.
Endurance Training Effects
Cardio exercises don’t really change testosterone levels in either sex1011. But, over time, exercise can increase testosterone in men11. Long-distance exercises like marathons can lower testosterone levels11.
Exercise that works bigger muscles tends to increase testosterone more1012. Diet, stress reduction, enough sleep, and sun exposure or vitamin D supplements help too10. Also, zinc and vitamin B supplements, ashwagandha, and avoiding chemicals that raise estrogen can boost testosterone10.
Exercise Type | Impact on Testosterone |
---|---|
Resistance Training and Strength Exercises | Significant increase in testosterone levels, especially with high-intensity loads and low volume10 |
High-Intensity Interval Training (HIIT) | Increase in total testosterone and sex hormone-binding globulin in sedentary older males, but decrease in testosterone levels in women10 |
Endurance Training | Varying effects, with some studies showing increases and others showing declines after prolonged exercise1011 |
Factors Influencing Exercise-Related Testosterone Response
Many things affect how exercise changes testosterone levels. Age, body type (lean vs. obese), how active you are, how much water you drink, and when you exercise all matter. Being obese can lower testosterone after exercise compared to being lean13. Also, the order of exercises and whether you use free weights or machines can change testosterone levels13.
Things like sleep, what you eat, and your health also play a big part in testosterone changes from exercise14. Testosterone levels often drop as we get older. Low testosterone is linked to diseases like diabetes and heart disease13. Studies show that testosterone can improve health, but it can also cause problems like heart issues13.
Remember, different types of exercise like running, lifting weights, and short bursts of hard exercise affect testosterone in different ways1315. Knowing this can help you pick the best exercises to boost testosterone.
Source Links
- Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction? – https://pmc.ncbi.nlm.nih.gov/articles/PMC5924956/
- The Effects of Aerobic Exercise Training on Testosterone Concentration in Individuals Who are Obese or Have Type 2 Diabetes: A Systematic Review and Meta-Analysis – Sports Medicine – Open – https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00781-x
- Effects of Exercise on Testosterone Level, Heat Shock Protein, and Fertility Potential – https://rcm.mums.ac.ir/article_12100.html
- How a testosterone blood test can inform your fitness goals – https://www.ondemand.labcorp.com/blog/how-a-testosterone-blood-test-can-inform-your-fitness-goals?srsltid=AfmBOooxtVjT1IV9qAbbRQ8l8TnUtxu7UZYAQ9wfTJxp-3Dfqo89MEVW
- The role of testosterone in male sexual function – https://pmc.ncbi.nlm.nih.gov/articles/PMC9789013/
- How Exercise Really Affects Your Testosterone, According to Doctors – https://www.menshealth.com/health/a42758649/does-working-out-increase-testosterone/
- Exercise and androgen levels – https://en.wikipedia.org/wiki/Exercise_and_androgen_levels
- Does exercise increase testosterone? – https://www.numan.com/low-testosterone/increase/does-exercise-increase-testosterone
- Frontiers | Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment? – https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2020.00011/full
- Exercises That Increase Testosterone Levels, Plus Those That Don’t – https://www.healthline.com/health/does-working-out-increase-testosterone
- How Does Exercise Affect Testosterone Levels? – https://www.medicinenet.com/how_does_exercise_affect_testosterone_levels/article.htm
- Does Working Out Lift Men’s Testosterone Levels? – https://www.webmd.com/men/features/exercise-and-testosterone
- Frontiers | Short-Term Exercise Training Inconsistently Influences Basal Testosterone in Older Men: A Systematic Review and Meta-Analysis – https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.01878/full
- Comparing the Impacts of Testosterone and Exercise on Lean Body Mass, Strength and Aerobic Fitness in Aging Men – Sports Medicine – Open – https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00703-x
- Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review – Sports Medicine – https://link.springer.com/article/10.1007/s40279-021-01612-9
I've been fascinated by natural male hormone optimization since 2016. And ever since I've been going through boatloads of different meta-analyses and scientific data associated with increasing testosterone levels naturally. I hold a PhD degree in public health and have 10+ scientific publications on Google Scholar. Thus, in my collective work here you'll find helpful tricks, natural remedies, detailed product reviews (including stuff I've personally tried)... and more!