Does Working Out Increase Testosterone Levels? Factors Affecting Testosterone Production

People have been curious about the possibility of exercise affecting testosterone levels, they consume the best testosterone booster pills and other safe options to raise T-levels. Testosterone levels affect essential bodily functions. Therefore, having a healthy testosterone level is vital.

Testosterone affects such things as muscle mass. It is often identified with “manliness”. Thus, people often ask, “Does working out increase testosterone?” The simple answer is Yes. However, the type and intensity of exercise matter. It’s not necessarily a case of “more exercise, higher T levels.” This article will show how overtraining can even lead to lower T levels later.

So, jumping rope at the gym will not shoot your testosterone levels through the roof. Exercise has short and long-term effects on male testosterone levels. However, the results vary widely. Also, several factors affect your testosterone. This includes how much you work out.

Testosterone Production In The Body

Testosterone is the most abundant and common androgen in the male body. It’s a sex hormone. It is responsible for the development of sexual features in males. This androgen is also present in a less abundant amount in the female body.

Testosterone is responsible for many vital functions in the male body. These include the development of sex organs and fat distribution. It is also responsible for sperm quality. Also, it affects muscle mass and libido. It deals with blood cell production and other areas. Nowadays, people usually prefer to take testosterone boosters to uplift their testosterone levels.

The testes produce this androgen in the male body. Meanwhile, the ovaries produce it in females. The adrenal glands of male and female persons also make a small amount of this hormone. Testosterone levels (T levels) can vary widely from person to person. There are several reasons for this variability between persons.

Factors Affecting Testosterone Production:

Testosterone levels differ significantly at different ages and for various people. They can be low, normal, or high in the human body. It’s not common to find such a thing as high T levels in men. It’s even more unusual to find in women. The ideal testosterone level is not the same for everyone. Several factors could affect their body’s production of this androgen.

The first factor that influences your T levels is genetics. This accounts for the wide variability of normal T levels among male persons. Low testosterone can be inherited. It is also known as “Low T” or androgen deficiency. Thus, you could find men in one family unit with low T. levels. Also, genetic medical conditions can significantly affect T production. For example, Klinefelter’s syndrome.

Medical conditions or a person’s health status can also affect a person’s testosterone levels. Hypogonadism refers to a condition in which a man’s gonads/testes fail to function correctly. This condition can lead to a severe drop in testosterone production. Other conditions affect the testicles. They include injury and infection.

These could significantly impact the body’s testosterone production. Certain medical conditions can cause a spike in testosterone levels in women. For example, polycystic ovary syndrome (PCOS).

Cancers and chemotherapy could also have a lowering effect on T levels in men. Diabetes also has been linked to reduced T levels in men. Weight further plays an essential role in testosterone production. This is because obesity has ties to low T levels.

T levels gradually reduce as men age. Thus, it’s not unusual to find lower T levels in older males than in younger ones. Some other factors could negatively affect T levels. These include sleep quality and stress levels.

How Exercise Affects Testosterone Levels? 

The health benefits of regular exercise are far-reaching and indisputable. However, the extent to which exercise affects the body’s testosterone levels has been a topic of hot debate. The link between these two is undergoing several studies and experiments.

Some studies show that working out does have some short-term effects on testosterone. However, experts don’t know what long-term health benefits this short-lived boost has. Also, the effects vary depending on the nature of the exercise.

Some studies have shown how different types of exercise impact the testosterone levels of different individuals. Their effects also varied for different genders, body types, and health statuses. They also varied in different ages and fitness levels. For example, there’s been no proof that any form of exercise increases testosterone levels in women. However, a study showed that women’s testosterone levels could temporarily increase after resistance training exercises.

Another study of obese men measured the effect of regularly working out on T levels. The findings showed an increase in T levels. These were more significant than the effect of weight loss.

In older men, some studies have shown a relationship between the increase in testosterone levels and regular physical activity. Regular exercise also caused an increase in their growth hormone production.

Studies also show that active men who exercise regularly had higher testosterone levels than sedentary men.

Exercises That Can Increase Testosterone Levels:

Studies and findings have established that different exercises impact the body and its functions differently. Some studies have seen widely varying effects of exercise on various hormone productions. The type of exercise in question determines the impact on T levels.

Different forms of exercise have their unique effects on our bodies. The exercise type and the intensity of the training impact its effectiveness. Two categories of training have proven to increase testosterone levels.

High-Intensity Interval Training

High-Intensity Interval Training is also called HIIT. This form of exercise features alternating periods of high-intensity workouts and low-intensity recovery/resting periods. Many studies have shown that this sort of training has several health benefits. It burns calories in a shorter time and aids metabolism. It can also increase the body’s testosterone.

In some studies, interval training showed more significant boosts in testosterone levels than steady-state cardio exercises. For HIIT, you can choose any activity that you can do intensely. This will speed up your heart rate. Activities include cycling, stationary biking, and squats. They also include running and jumping rope.

Take, for example; you’re biking for your HIIT. You need to pedal at the highest intensity and resistance for about 30 seconds. Then, you would fall back to a slower pace for some seconds. You’d continue and repeat the cycle.

Engaging in HIIT exercises can significantly impact your testosterone levels. Even though it’s just thirty minutes thrice a week. However, this impact differs between genders. There’s no record of significant testosterone increase in women after HIIT exercises.


Studies have shown a connection between resistance exercises and testosterone levels. However, the training must have a high metabolic demand to impact testosterone levels significantly. Weightlifting is an ideal exercise protocol. It boosts the body’s testosterone production.

This form of exercise increases muscle mass. It also increases the body’s testosterone production. This is because increased muscle mass has been linked to higher testosterone production. Experts say there is a better way to boost testosterone while increasing muscle mass. You would need to perform two sets of at least three reps thrice a week.

The resting time between sets should be minimal to be effective. Do fewer sets with heavier weights for optimal results. This should be greater than 90% of your highest capacity. This is a better approach than more sets with lighter weights. It’s also essential to do mostly full-body workouts. Do not just focus on smaller muscle groups like biceps.

This exercise can also have testosterone-boosting effects in some women. However, men’s results are more significant. Also, it’s not yet established that women sustain these increased levels in the long term.

You should include HIIT and weightlifting in your weekly routine for the most effective boost. Weightlifting at least three times a week and carrying out HIIT exercises on other days is ideal. You get to increase testosterone levels by way of exercise.

However, these exercises alone may have little to no effect on people with naturally low testosterone levels. These exercises are likely to impact people with normal levels significantly. It is best to pair these exercises with a healthy diet. You get more significant results.

Exercises That Could Reduce Testosterone Levels:

Some exercises do not increase testosterone levels. They might even reduce them. Testosterone is considered a male hormone. However, women’s bodies produce a small amount. In women, T levels have to be balanced. Having very high levels of testosterone can adversely affect health. Below are some of the exercises that reduce testosterone levels in men.

● Endurance training

Scientists say that men experience yearly drops in testosterone levels around age 30. However, other factors can also cause their sharp decline. Endurance exercises do have several health benefits for both men and women. These sorts of training over long periods can cause intense strain on the body. This results in unpleasant psychological effects. Some studies show how endurance training seems to hurt the testosterone levels of males.

Endurance training includes exercises that require muscle movement for extended periods. These include long-distance running and cycling. Occasional endurance exercises may not have significant or long-lasting effects on testosterone levels. However, prolonged practice of these sorts of training may do more harm than good. Your body will likely end up producing more (cortisol) stress hormones.

This high production of stress hormones can greatly sabotage your body’s testosterone production. No link has been established between endurance training and lower testosterone levels in women. However, low testosterone levels have become prevalent. This is especially among long-distance runners and other endurance athletes. Choose the best male enhancement pills for best-ever erections.

● High-Intensity Interval Training

HIIT exercises can increase testosterone levels in men. However, they could have a different impact on some women. High-Intensity Interval exercises have been shown to cause reduced testosterone levels in some women. Thus, participating in such exercises may help women with high testosterone levels. It will balance their levels.

● Cardio

There’s been no established proof that cardiovascular exercises increase testosterone levels in men and women. There are several health benefits to these exercises. They could also be great for balancing hormone levels. However, overexercising can dramatically reduce your body’s testosterone levels. This applies to cardio as well.

Alternative Natural Ways To Boost Testosterone Naturally

Testosterone is necessary to regulate several bodily functions. This is especially true for men. So, you would need your testosterone to be at a healthy level at every point in time. If not, it could affect your sexual function and other vital functions. If your T levels are low, consider testosterone replacement therapy.

However, there are other natural ways to boost your body’s testosterone production. Remember that T levels are expected to decline as one gets older. Thus, observing lower T levels in older males is not uncommon.

Many companies now package supplements like testosterone boosters. But, they may not be as effective as they claim. They might have some positive impact in the short term.

However, there’s not enough evidence to show that they have no adverse long-term effects. Also, there are some concerns over these supplements. They may throw a wrench in your body’s natural testosterone production, you can also try natural testosterone boosters. Therefore, it’s best to consider natural and organic ways to boost your testosterone.

● Quality sleep

You can never go wrong with a good night’s sleep. So many working-class Americans have cut back drastically on their sleep time. Experts warn that it could cause testosterone levels to reduce in males. Sleep deprivation was shown in a one-week study to lower testosterone levels in young, healthy males.

Experts, therefore, have sleep advice to attain healthy testosterone levels. Adults must get up to 8 hours of sleep each night. An increased rest period will promote the body’s testosterone production.

● More Zinc

Zinc has been proven to promote the body’s testosterone production. Foods like beans, beef, and some cereal contain zinc. Therefore, they are great for your hormone or if you want you can try zinc supplements. Oysters are another great source of zinc that has long had ties to male fertility. Oysters have over four times the daily recommended dose.

● More Protein

Scientists have found that a healthy protein diet can help maintain or even increase testosterone levels. Incorporate fish, eggs, and other protein-rich foods into your diet. Salmon and tuna are also great fatty fish to help boost your testosterone levels.

● Healthy Diet

A lifestyle change is usually the most effective way to curb low testosterone levels. This includes a change in your diet and exercise plan. Consider a Mediterranean diet plan rich in nuts, whole grains, beans, and vegetables. It works well for better testosterone levels and hormonal balance.

This sort of diet positively impacts your general health and well-being. It’s particularly helpful in helping you maintain healthy testosterone levels. This sort of diet can help keep you at a healthy weight. It’ll most likely reduce the chances of obesity. Obesity is strongly tied to low testosterone levels. A healthy diet also helps protect against insulin resistance. Insulin resistance can lead to low testosterone levels.

● Natural Herbs

People have long sought more natural alternatives to traditional medicine. Many natural herbs are full of beneficial nutrients. They help the body maintain a healthy testosterone level. Some have also been shown to boost the body’s production of this sex hormone.

Some herbs have long been used for their many health benefits. These include herbs like fenugreek and ashwagandha. Ashwagandha has particularly been researched extensively for its effect on low testosterone levels. One study showed an increase in testosterone and a boost in sperm count in male users of the herb’s extracts.

Other herbs include ginseng, pine pollen, ginger, and maca root. They have also been shown to have significant effects on testosterone production.

● Reduce Sugar Intake

Increased sugar levels affect the body’s testosterone production. Some studies show that high blood sugar levels can reduce testosterone levels in men. Sugar levels have been linked to diabetes. Diabetes has strong links to low T levels.

● Reduce Stress Levels

Stress levels have been on the increase in the last few decades. An increase in stress levels generally means a spike in your body’s cortisol levels. Some studies have shown that an excess of this stress hormone can inhibit the body’s testosterone production. Seek efficient ways to manage stress and anxiety to maintain healthy hormone levels.

● Avoid Exposure To BPA

Scientists express growing concerns over how Bisphenol A (BPA) affects male testosterone levels and fertility. Some preliminary research shows that BPA significantly changes T levels in men. However, the exact mechanism is yet to be identified.

Experts advise that men avoid using plastic to consume liquids or food. They should stick to the glass as a healthier alternative.

FAQs Regarding Simple Exercises That Increases T-Levels:

How Do I Know I Have Low Testosterone Levels? 

A person’s T level is considered low if it’s below 300ng/dL. Low T can come with several symptoms. However, it’s best to confirm T levels with a blood test.

Some symptoms may reveal low T levels. These include lower semen volume, hair loss, and low libido. You could also experience fatigue and muscle mass loss. Some could suffer memory loss. There are some other tell-tale signs of low T levels. However, a blood test should easily confirm it. Low T levels are manageable. They can increase with lifestyle changes and necessary therapy. 

What Is Testosterone Replacement Therapy?

Testosterone replacement therapy involves exogenously replacing testosterone in the body. It does this through different means. It’s a type of hormone replacement therapy. It can effectively reverse hypogonadism symptoms in men. This therapy can come in the form of a skin or mouth patch, topical gel, or injections.

However, this therapy is a subject of much debate. Therefore, it is undergoing several clinical trials. Experts do not advise this therapy to treat low T levels resulting from the normal aging process.

In fact, using testosterone therapy to treat symptoms of normal aging could be harmful. It could increase the chances of heart failure and other severe medical conditions. Speak with a medical doctor. This is the best way to know if testosterone therapy is a good choice for you.

Exercise And Testosterone Levels: Factors Affecting T-Levels [2022]

Many people experience low testosterone levels. Therefore, finding ways to boost your testosterone levels is vital. One frequently asked question among such people is, “Does working out increase testosterone levels?” This article answers that query.

Maintaining healthy testosterone levels will play a significant role in improving your overall health and quality of life. There are many ways to maintain and keep T levels in a healthy range. Working out has a considerable impact. So, working out certainly increases testosterone levels. However, not all exercises can boost your T levels.

Weightlifting and other high-intensity interval workouts can boost your testosterone levels. This is only if you do them consistently. Combine that with a diet plan and other lifestyle changes. This would ensure you maintain a healthy testosterone level. Hope this article has helped you answer whether working out boosts testosterone.

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