Testosterone is the primary sex hormone in men and is responsible for kick-starting puberty, building muscle, hair growth and sex drive. Many people assume working out increases testosterone, but how does that work, is it true, and does it make a difference?
Working Out And Testosterone: Is There a Link?
According to studies, (1) men who work out regularly have higher testosterone levels than men that don't. Since testosterone plays a crucial role in strength, muscle development and overall physical performance, implementing exercise into your routine may be beneficial.
So, how does regular exercise benefit testosterone levels?
Exercise and Weight Loss
Being overweight isn't only uncomfortable and unhealthy; it lowers testosterone levels. (2) In one study, testosterone levels in obese men were 40 to 50% lower than those with a normal BMI, (3) which means that managing your weight can help keep testosterone levels higher than being overweight. So, by losing weight and working out, you can increase testosterone levels.
Exercise Helps Build Muscle
Building muscle through strength training not only burns more calories even when at rest, but it also elevates testosterone after a workout. (4) Long-term resistance weight training programs targeting large muscle groups have been found to have a significant impact on testosterone levels, even more than just losing weight. (5)
Implementing muscle building and working out regularly can help increase testosterone levels. Still, other factors can also influence testosterone, such as lifestyle, health problems, age, stress and the quality and amount of sleep you get.
What Types of Exercise is Best for Increasing Testosterone?
While exercise can help optimize testosterone levels, the benefits may vary depending on overall health and lifestyle behaviors such as drinking alcohol and smoking. Here are some types of exercise that may have a positive influence on testosterone levels:
- Weight Lifting: Weight lifting and other resistance training exercises increase muscle growth and testosterone production. Compound exercises like squats, deadlifts, bench presses, and rows are basic exercises that can be beneficial. (6)(7)
- High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief recovery periods. Examples include sprints and circuit training. (8)(9)
- Compound Exercises: Exercises that engage multiple muscle groups simultaneously may impact testosterone. (10)
- Rest and Recovery: To see the benefits, it's also important to rest. Overtraining can create stress in the body, which can plummet testosterone levels. (11)
- Regular Physical Activity: Staying active is also essential. Activities such as walking or running can help maintain overall hormonal balance and support testosterone levels. (12)
- Lifestyle Factors: Lifestyle factors can have an impact on testosterone levels. Things such as weight, sleep, stress and behaviors such as alcohol intake and smoking all have an impact. (13)
What Exercises Don't Increase Testosterone?
No evidence shows cardio exercises help increase testosterone levels. In fact, studies (2) show that they can decrease them. This doesn't mean you should shelve your cardio routine far from it. Cardio does help fat loss and heart health. And fat loss, in particular, is a factor when it comes to maintaining healthy testosterone levels.
How Hormones Relate to Muscle Building
Hormones are vital for muscle growth. And if you suffer from low testosterone, you know how difficult it can be to see any results at the gym. Hormones help by regulating the processes contributing to muscle mass. The following hormones are essential for muscle-related functions: (14)
- Testosterone: Testosterone is primarily produced in the testes and plays a vital role in muscle growth and development. (15)
- Human Growth Hormone (HGH): Also known as somatotropin or growth hormone (GH), the pituitary gland produces growth hormone and stimulates the release of insulin-like growth factor 1 (IGF-1), which promotes cell growth and division, including muscle cells. (16)
- Insulin-like Growth Factor 1 (IGF-1): IGF-1 is produced in the liver and promotes protein synthesis, enhances muscle cell growth and reduces muscle breakdown. (17)
- Insulin: Insulin is produced by the pancreas, regulates blood sugar levels, and helps regulate glycogen synthesis, a vital muscle energy source during exercise. (18)
- Cortisol: Cortisol is the stress hormone that plays a significant role in metabolism. Levels increase during periods of intense physical stress, such as intense exercise. (19) Cortisol can have a negative effect on testosterone. Too much pushes down levels. This is why over-exercising can be problematic, so do not overdo it. It could be counterproductive.
- Thyroid Hormones (T3 and T4): Triiodothyronine (T3) and thyroxine (T4) are thyroid hormones that regulate metabolism throughout the body. They are beneficial for muscle growth, energy and metabolism. (20)
While hormones are vital for muscle growth, multiple factors, including nutrition, exercise, medical conditions and overall health, can influence the balance and activity of these hormones in the body.
How Low Testosterone Affects The Muscles and Body
As discussed, hormones can significantly impact how you look and feel, and when they aren't working as they should, they can affect building muscle.
When you have low testosterone, you won't be able to easily build muscle as estrogen takes over, and fat replaces what should be muscle. You may also notice other symptoms of low testosterone, such as low energy levels, sleep issues, low sex drive and erectile dysfunction.
Conclusion: Does Working Out Increase Testosterone
Even with good lifestyle habits, working out is not usually enough to increase testosterone levels. Because as men age, testosterone levels naturally decline, adding testosterone replacement therapy may help those struggling at the gym lose weight and gain muscle. TRT can help improve energy so you can have better workouts, build more lean muscle, burn fat and feel better.
