Exercises That Increase Testosterone Levels, Plus Those That Don't

Can a 10- or 15-minute workout really help you get fit? A sports scientist explains

Lifting heavy weights and working your large muscle groups—such as with squats or back rows—may be especially helpful to give T levels a boost, adds Columbia Health. Unfortunately, there are even fewer studies on trans athletes and testosterone, so there’s still a lot experts don’t know about how exercise impacts people receiving gender-affirming hormone therapy (GAHT). Push-ups can help to increase testosterone levels, especially if you are just starting out with exercise. However, they may not have as much of an impact as other exercises that work larger muscle groups. If you’re looking to build muscle and improve your overall fitness, you may have heard that working out can increase your testosterone levels.

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.

The control group was advised to walk for 30 min three times a week on alternate days for 16 weeks along with a standard dietary plan. Yes, exercise increase testosterone levels immediately post-workout. This boost only lasts about an hour or test injection buttocks so, with the long-term effects of improving your body composition being more significant for your T levels. Still, exercises that trigger the release of the stress hormone cortisol could effectively lower testosterone levels in men and women [12]. Low testosterone can result in fatigue, low libido, chronic disease, a lack of energy, and possibly cause you to lose muscle mass. Thankfully there are many ways to restore healthy testosterone levels, including exercise, dietary changes, and natural supplements.

Since testosterone is an anabolic hormone (a hormone that builds muscle), more T helps you build and retain muscle. On the other hand, endurance exercise can have mixed effects on testosterone. Some studies show testosterone goes up at first, then down as exercise goes on8. How testosterone reacts to different exercises can depend on things like how hard and long you exercise, and your fitness level and body type.

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In addition, exercise helps naturally raise your testosterone levels, which helps you maintain and build the muscle you're working so hard to get. When it comes to boosting testosterone, exercise is just one way that can help you get there. There are several other factors in your lifestyle and body that can significantly influence testosterone levels. DEXA Scans provide accurate measurements of body fat, muscle mass, and bone density, helping you understand your body composition and make informed decisions about your fitness journey. Book your scan today and unlock valuable insights into your body's composition.

This structured combination ensures a well-rounded approach to fitness while minimizing resource requirements and supporting broader applicability across diverse populations. Additionally, this protocol addresses potential biases arising from variations in protocols used in previous studies and shortcomings in study design and randomization techniques, as documented in a systematic review27. Cardiovascular exercise, such as running, cycling, or swimming, can also help increase testosterone levels. Aim for at least 30 minutes of moderate-intensity cardio per day, or 150 minutes per week. This can help improve your overall health and fitness, as well as boost your testosterone levels.

And some of the same exercises that boost T levels in some can have the opposite effect on others. Our muscles are torn in the gym, but actually built back up at home, while we sleep. Skip this part and you’ll be left with lingering injuries instead of a growing body that’s ready to go again.