Do you think exercise is one of the best ways to boost Testosterone? Does exercise impact your hormone levels? Yes, working out increases testosterone levels, but not all exercises are created equal. In this article, I’ll answer that age old question, “Will exercise increase Testosterone?” Let’s get down to business!
What is Testosterone?
Testosterone is a growth or sex hormone that affects your sex drive, blood cell production, bones and muscle health, and sperm production. This hormone is made in the testes (in the testicular tissue in males). Testosterone is made in another type of tissue called adrenal tissue in females.
Working
Testosterone performs so many tasks in our body, especially in males. Some of them are as follows:
- Testosterone drives the development of the male phenotype
- Triggers the onset of puberty
- The maturation of typically male characteristics
- Sexual drive
- The buildup of lean muscle mass
- Endurance
- Plays a role in mood regulation
Will exercise increase testosterone in you?
It’s relatively tricky to increase testosterone substantially through exercise. Certain types of exercises may boost your levels a little, while others may decrease it in some people. Suppose your main reason for boosting testosterone is to change your body composition or enhance muscle growth. In that case, exercise is likely to be effective. On the other hand, if you want to boost testosterone because of low testosterone, exercise alone is not enough to solve the problem.
Best exercises to increase testosterone levels
Weightlifting and high-intensity interval training (HIIT) workouts have been shown to have a positive effect on testosterone. According to a study, resistance training three times per week for a month resulted in higher testosterone levels immediately after the workouts and over time.
It means weightlifting might boost testosterone. To get the best effect, you should choose exercises that recruit as many of the large muscle groups in the body as possible. Here are some exercises that might help you in this case:
1. Bicycle Crunches
2. Overhead Presses
3. Jumping Lunges
4. Weightlifting Exercises
5. Lunges
6. Speed Skaters
7. Push-ups
8. Sprints
9. HIIT Exercises
10. Burpees
11. Bench Presses
12. Rows
13. High Knees
14. Pull-ups/chin-ups
15. Box Jumps
16. Front Squats
17. Jump Squats
18. Back Squats
19. Mountain Climbers
20. Deadlifts
21. Hip Thrusts
22. Plank Jacks
What else can you do to increase Testosterone?
If you want to treat lower levels of testosterone, then testosterone replacement therapy (TRT) is the best option. If you are tested with low testoserone and experiencing symptoms like losing muscle mass, fatigue, or depression, then you should try this treatment. You can boost testosterone and support healthy testosterone levels when:
· You take specific supplements such as zinc and vitamin D.
· Try to avoid substance abuse (including alcohol, nicotine, opioids, cannabis, and amphetamines).
· You should get enough sleep.
· You should reduce stress levels (cortisol may reduce your levels)
Here is a phenomenal article on 7 ways to increase testosterone naturally:
How exercise affects testosterone levels
According to a yearlong exercise study published in 2008, 102 men who previously didn’t exercise much found that dihydrotestosterone (DHT) levels increased by 14.5 percent. If you have healthy or heightened T levels, it can help you build more muscles than if testosterone levels are slightly or very low. Here are some more studies of exercises and testosterone;
Weight lifting
Many studies have been made on weight lifting effects on both genders. If men and women lift weights, men will experience significant increases in Testosterone, while women will experience almost no increase in testosterone levels.
Resistance training
When a study was made on resistance training for women, it was found that it can temporarily increase Testosterone and impact fat distribution in women.
Regular physical activity
According to research made on older men, regular physical activity can increase testosterone (T) and growth hormone (GH) levels. Regular physical activity also has a positive effect on brain function. Exercising regularly is linked to higher T levels.
Best exercises to increase Testosterone
All exercises don’t affect T levels in the same way. However, here are some of the best exercises that can help increase testosterone.
· High-intensity interval training (HIIT) for people with penises
· Resistance training
Exercises that won’t increase Testosterone
· Cardio
· HIIT for people with vulvas
Symptoms of low Testosterone
You might be wondering if you can feel any symptoms when you are lacking T levels. These are some of them;
Ø Fatigue
Ø Low libido
Ø Reduced erectile function
Ø Increased body fat
Ø Poor concentration and memory
Ø Depression
Ø Loss of body hair
Ø Reduced muscle and bone strength (Testosterone play an essential role in muscle protein synthesis)
Ø Infertility
The link between exercise and Testosterone
Some types of exercises increase T levels. But your biological sex and the kind of exercise you do influence how your T levels are affected. Here’s a little background on how T levels work in different people.
7 Foods That May Help Boost Testosterone
A health-promoting diet, exercise, and lifestyle are essential for maintaining optimal testosterone levels. Ultra-processed foods and diet that is low in nutrient-dense foods may reduce testosterone levels. These are seven foods rich in nutrients that may help promote healthy testosterone levels.
1. Fatty fish
2. Dark, leafy greens
3. Cocoa products
4. Avocados
5. Eggs
6. Berries, cherries, and pomegranates
7. Shellfish
What causes low Testosterone?
Many factors can cause low testosterone, especially in men under 50. In addition to factors like genetics, excessive alcohol consumption, insufficient sleep, there are two leading causes of low testosterone;
Ø Ageing
Ø Medical conditions and treatments
The bottom line
Exercise increases testosterone (T) levels in you, but not all exercise is created equal. Moreover, if you’re trying to increase your testosterone levels, you may need to add other T-level-boosting activities to your exercise program. When you don’t maintain a healthy diet and lifestyle, it affects your hormonal health and testosterone levels.
Adding nutrients like vitamin D, magnesium, zinc, and flavonoid antioxidants may help support hormonal health and are important for maintaining optimal testosterone levels. However, if you have low testosterone, you should consult your healthcare professional for advice on the proper testing and treatment.
In addition, exercise may be a valuable tool for slightly increasing and maintaining healthy testosterone levels in men. Weightlifting and HIIT might be the most effective forms of exercise for boosting your levels. But men with low T levels should pick the hormone replacement option.
