Exercise and Testosterone: How It's All Connected

Regular exercise has a profound effect on all aspects of health. First of all, they help the heart and psyche. They also affect testosterone levels. This hormone triggers muscle growth.

Physical exercise, xrust researchers say, changes testosterone levels. However, the chain of stimulation of its production by physical activity has not yet been clarified.

Testosterone, the main male sex hormone produced by the testicles, has an anabolic effect and actually helps build muscle mass. But other hormones also help build muscle mass and increase endurance.

How exercise affects testosterone levels

They do have an effect, but there are other factors. Certain types of exercise, performed at a certain volume and intensity, can increase testosterone levels, but there may also be certain types of exercise, performed at a certain intensity, that can lower testosterone levels.

Numerous studies have looked at different types of exercise, including cardio, cycling, running, swimming and strength training, and their effects on testosterone levels, showing varying results.

If you try to summarize the results of these studies in one simple statement, you get a paradox — no significant effect was found. However, some exercise, especially weight lifting, can temporarily increase testosterone levels. But this surge does not last long.

Body composition and fitness level also influence how exercise affects testosterone levels. A small 2016 study found that obese and overweight men experienced an increase in testosterone levels with increased physical activity, more so than with simple calorie restriction.

A 2018 study found that some elite male athletes have low testosterone concentrations, but low testosterone levels may be associated with higher blood cortisol levels due to training. Typically, the athletes studied were in good physical shape, had a toned body, and did not experience symptoms of low testosterone levels.

Exercise affects testosterone in other ways, doctors say. Exercising improves overall health and reduces body fat, which can increase testosterone levels. Obesity is associated with low testosterone levels and other health problems.

What exercise has the greatest impact on testosterone levels?

Research shows that strength training and high-intensity interval training (HIIT) can increase testosterone levels. Endurance exercises, such as cardio, can potentially lower testosterone levels.

Even in strength training, higher intensity and higher volume of work are more likely to increase testosterone levels. For example, if you lift heavy weights with more sets for 45 minutes, you will see a greater effect.

A 2016 study found that starting strength training with large muscle groups, such as the chest and buttocks, and then moving on to smaller muscle groups, such as the triceps and shoulders, resulted in the greatest increase in testosterone levels. But no amount of exercise will dramatically increase testosterone levels, and it won't be a long-lasting increase.

Testosterone levels usually increase briefly after strength training and intense exercise, approximately 15 minutes to 1 hour after exercise.

Experts say combining endurance and strength training likely leads to a zero-sum game.

How long does the effect of training on testosterone levels last?

The increased testosterone you see after exercise is usually temporary, scientists say. Then its level returns to normal. During training, the athlete may feel a surge of energy. This is due to an increase in cortisol levels, not testosterone.

Also remember that testosterone levels naturally fluctuate throughout the day. By exercising, you are more likely to maintain a healthy weight and improve your cardiovascular function, which will have a positive effect on your testosterone levels.

Conclusion

Testosterone levels typically peak in the morning and then gradually decline throughout the day. This is why doctors usually check testosterone levels in the morning.

If you usually run in the morning or do high-intensity interval training at 5 a.m., this likely won't affect your test results. So don't skip your workouts—it's good for your testosterone levels and overall health.

Xrust Exercise and testosterone: how it’s all connected