Testosterone is an essential hormone needed for optimal body functioning in both men and women because of its role in bone density, muscle growth, mood, and overall health. Due to the importance of testosterone in muscle development and strength, many people have asked the question: does working out increase testosterone levels?
This article explores various forms of exercise, their effects on testosterone levels, and factors that influence such effects.
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What is Testosterone?
Testosterone is a sex hormone with primary functions that influence sexual health and enhance lean body mass. Testosterone is a chemical messenger responsible for:
- Male growth and development
- Male characteristics
- Sperm production
- Sexual function
- Sex drive
- Muscle development and strength
- Bone health
- Neuromuscular adaptation
- Mood
- Ovarian function in women
- Reproductive health
- Red blood cell formation
- Sense of well-being
The pituitary gland and hypothalamus help control testosterone production, which is produced in sex organs (testicles in men and ovaries in women).
Factors Affecting Testosterone Levels
In addition to working out, non-exercise factors that influence testosterone balance include:
- Age
- Diet
- Obesity
- Type 2 diabetes
- Obstructive sleep apnea
- HIV/AIDS
- Kidney disease
- Liver problems
- Other chronic diseases
- Stress
- Genetic conditions
- Radiation therapy or chemotherapy
- Anabolic steroid use
- Tumors
- Iron overload
- Some medications
- Alcohol misuse
- Pituitary gland issues
- Excess prolactin production
- Cushing’s syndrome
- Head injuries
Low testosterone (levels lower than 300 ng/dL) affects nearly 40% of men aged 45 and older.
Does Working Out Increase Testosterone?
Exercise temporarily increases testosterone due to numerous physiologic processes. Studies show that physical stressors, including endurance and resistance exercise, increase the secretion of testosterone and cortisol.
Testosterone levels often increase for short periods right after workouts, often for about 15-60 minutes, depending on the person. Younger adults usually experience more considerable boosts in testosterone post-exercise than older adults.
In the long-term, body fat alters estrogen and testosterone balance because fat tissue is a source of estrogen production.
Types of Exercises Known to Affect Testosterone
Researchers have shown many types of exercises to increase or sometimes decrease testosterone levels.
Cardiovascular Exercise
Studies found that increasing aerobic exercise, particularly vigorous aerobic exercise, increases testosterone levels. Study subjects (overweight and obese men) completed a 12-week aerobic exercise plan that included 40-60 minutes of jogging or walking several days each week. Testosterone increases were more evident among vigorous exercisers.
Other studies show that prolonged low-intensity cardiovascular exercises may not have the same effects. Researchers found that while testosterone increased during the first 25 minutes of endurance exercise, it started to decrease after 25 minutes, with no changes in testosterone measurements afterward.
Resistance Training
Researchers found that high-intensity resistance training, particularly heavy weightlifting, is a good way to acutely boost testosterone levels.
Weight training, jumping, and sprinting are examples of testosterone-boosting exercises examined in the review. Testosterone increased immediately after heavy resistance training and returned to baseline levels within 30 minutes after exercise.
High-Intensity Interval Training (HIIT)
As with strength training, HIIT (alternating very high-intensity training bouts with lower-intensity recovery periods) causes testosterone and cortisol to increase right after training. The levels then drop below baseline values and eventually return to baseline testosterone measurements.
Optimizing Workout for Maximum Testosterone Boost
Certain types of exercises may boost testosterone more than others.
Best Practices in Resistance Training
Effectively structuring resistance training sessions maximizes the testosterone response to exercise. Examples include using heavy weights and involving large muscle groups during resistance training sessions. Consider bench presses, squats, or deadlifts.
Aim to complete 4-6 sets of 4-10 repetitions for each of the major muscle groups. Rest for 45-60 seconds between sets.
The Role of High-Intensity Interval Training (HIIT)
Studies show that HIIT impacts power and testosterone levels in the short and long term. Researchers found that HIIT sessions (alternating 30-second sprints with 3-minute active recovery periods) nine times during a six-week period increased free testosterone in older men.
In women with polycystic ovary syndrome (PCOS), 12 weeks of HIIT helped decrease testosterone levels, reduce body fat, and improve physical fitness.
Additional studies show that completing 20-30 minutes of HIIT helps boost testosterone.
To complete HIIT, alternate sprinting with jogging, high-intensity cycling or rowing with lower intensities, fast with slow rope jumping, or running with walking.
The Impact of Biological and Lifestyle Factors in Boosting Testosterone
Age and Testosterone Response to Exercise
Aging affects testosterone’s response to exercise. Exercise-induced testosterone increases are typically greater in younger men, though older men may experience similar effects by choosing higher-intensity or strength-training exercises. However, studies show the magnitude of acute testosterone changes post-exercise is lower in older adults.
Weight and Body Composition
Being overweight or obese also affects testosterone production, though exercise may help mitigate these effects.
A review found that after bouts of resistance training, testosterone levels were comparable in lean vs. obese individuals right after exercise. Still, testosterone measurements were lower in obese study subjects at baseline and 30 minutes into exercise recovery. The researchers suggest that obesity appears to blunt hormone changes associated with exercise.
Other Factors
In addition to age, body weight, and body composition, other factors play a role in exercise’s effects on testosterone levels. For example, testosterone levels are often higher in the morning and begin to decrease in the afternoon.
Additional factors that affect testosterone include the presence of medical conditions (metabolic syndrome, heart disease, diabetes, etc.), the amount of sleep an individual gets, and whether or not they consume a well-balanced diet.
Short-Term vs. Long-Term Testosterone Changes From Exercise
There is a difference between immediate testosterone increases post-exercise and long-term hormonal changes linked to consistent physical activity. Regular exercise is an excellent way to balance testosterone levels by enhancing overall hormone health and reducing body fat. Aim for 30-45-minute exercise bouts most days of the week, but avoid overtraining.
Signs of Overtraining
Overtraining appears to negatively impact testosterone measurements and overall health, which is why balance and recovery are critical to optimize hormone balance.
Signs of overtraining include:
- Physical and mental fatigue
- Loss of appetite
- Poor sleep
- Weight loss or weight gain
- Mood changes
- Depression
- Anxiety
- Heavy feeling
- Gastrointestinal disturbances
- Lymph node irregularities
- Decreased performance
- Elevated (more than 100 bpm) or a slowed (less than 60 bpm) heart rate
- High blood pressure
- Abnormal resting hormone levels
- Muscle stiffness and pain
- Waking up feeling tired
- Frequent illnesses
- Irritability
- Restlessness
- Loss of motivation
A case study found that overtraining with a relative energy deficiency in sport was linked to low testosterone in male athletes. Another study showed that high-intensity endurance athletes with signs of overtraining had significant decreases in testosterone and that overtraining syndrome appears to disrupt neuroendocrine function.
To avoid overtraining syndrome, take a day or two off from intense training or complete low-intensity active recovery (walking, yoga, tai chi, etc.) instead..
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Key Takeaways
Exercise plays a vital role in testosterone responses, both short-term and in the long-term. Key points regarding the impact of exercise on testosterone levels include:
- Most forms of exercise temporarily increase testosterone immediately after working out.
- Resistance training, vigorous aerobic workouts, and HIIT are highly beneficial for post-exercise testosterone boosts.
- Both aerobic and strength-training workouts can enhance testosterone balance and overall health in the long-term.
- Low-intensity, very long endurance workouts and overtraining may decrease testosterone.
Does working out increase testosterone? It can. Incorporate a mixture of aerobic, HIIT, strength-training, and other healthy lifestyle habits into your weekly routine to optimize hormone balance.
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