The results showed that the runners’ testosterone levels only rose when they ran at 90% and 100% of their VO2 max, suggesting lower-intensity endurance training isn’t sufficiently challenging to boost testosterone. There’s some evidence that training experience and body weight influence the testosterone-boosting effects of strength training, too. The squat is one of the best exercises to boost testosterone, but really any compound move that works large muscle groups will increase T levels. Deadlifts, bench presses, rows, pullups, push-ups, and standing presses are all effective options. There were only significant increases in testosterone in the high-intensity group.
However, not all exercises were created equal in their effect on testosterone production, as some workouts may cause your T levels to drop even further. According to Hackney, resistance training with a higher intensity and volume is more likely to elevate testosterone. Lifting heavy weights over 45 minutes will have a significant result, for example. The impact of exercise on testosterone levels is also influenced by the composition of your body and your level of fitness. Low testosterone levels have been linked to depression, fatigue, and a reduced quality of life. Increasing your testosterone levels can help improve your mood, focus, and concentration, and can help you feel more energized and motivated. Although women also respond well to resistance training to boost testosterone, the effect may not be as pronounced or long-lasting as males.
But it’s important to remember that too much of anything can backfire. The harder and more intense your workout, the more likely you are to see a short-term increase in testosterone. High-intensity workouts like heavy weightlifting or high-intensity interval training (HIIT) are usually the best for triggering that temporary boost. So keep reading to learn more about how overtraining affects testosterone and what you can do about it. Endurance training like running long distances could result in long-term lowered T hormone levels in men and women [13]. Maximal aerobic exercise or cardio training can increase the concentration of the stress hormone cortisol in your body, which could cause your T hormone levels to drop. Resistance exercise primarily consists of weightlifting, which is one of the best ways for men to boost their T levels.
Hip thrusts are another excellent exercise for increasing testosterone. Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips , then rock your hips backward and squeeze your butt. You want to focus on getting a good stretch in your hamstrings at the bottom of each rep. Keep your legs straight. It’s a little hard to quantify, Dr. Shah says, since so many factors are involved—for example, how much sleep you got the night before, what type of exercise you’re doing (more on this below), and how long you work out for.
Whilst you can work against time, there are certain things you simply can't out-lift. Even when you’re doing everything else by the book, high stress levels throw your gains off. "Chronic stress raises cortisol, which can affect everything from recovery to energy levels," says Weston. Additionally, flexibility and balance exercises, such as yoga and Pilates, can be added throughout the week to boost the results of your workouts. These activities focus on controlled movements and stretching, and can further improve these fitness components even in short sessions.
Strength training, weight lifting, and other resistance-type workouts are ideal for increasing testosterone. Multiple studies have identified links between resistance workouts and changes in serum testosterone concentrations, a 2020 review noted. Both men and women may experience a T boost after resistance workouts, though some older research suggests this increase is much smaller for women.
The post-workout testosterone boost is real, but unfortunately, not super long-lasting. "A lot of people think exercise can maintain elevated testosterone levels for a long period of time, which is not necessarily true," Dr. Shah says. In fact, research shows testosterone spikes for only about 15 minutes to an hour after you finish a workout, with younger men seeing a greater boost. This decline is natural, but certain lifestyle habits can help keep testosterone levels in as healthy a range as possible as you age—and working out is one way to give yourself a boost. Although cardio may help individuals of any gender lose weight and thereby increase their body’s T production, the exercise itself may does milk reduce testosterone (folktime.cz) your overall T hormone levels due to excess cortisol production. This training is an effective workout to boost testosterone in men and women while providing additional health benefits. Yes, exercise can not only help boost T levels and production but could result in lean muscle mass gain, losing weight, and in the case of physically active men and women, help them not gain weight [1, 2].
But if you overdo it, especially with long-distance training, it could start working against you. Excessive cardio can lead to high cortisol levels, which can actually reduce testosterone production over time. In addition to exercising, you can do a few other things to increase your testosterone levels.
