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

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

Ahmed El-Zawahry, MD, a urologist at the University of Toledo Medical Center, explains that different outcomes have been observed [4]. Exercise affects testosterone levels, but research suggests that the effect depends on several factors [3]. Step on the human growth hormone gas, fire up muscle growth and burn through fat stores. The heavier the resistance and the more muscle mass involved, the greater the testosterone response. This website is a repository of publicly available information and is not intended to form a physician-patient relationship with any individual. The information presented on this website is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure, or prevent any disease. Discuss this information with your own physician or healthcare provider to determine what is right for you.

Younger people are more likely to notice the changes as they have higher baseline levels. While you may notice a slight boost in energy or overall mood following a workout, the real difference is the long-term effect. This is likely due to the activation of the core and larger muscle groups when using free weights. These workouts should be high-intensity with as much volume as possible within 45 minutes to an hour, maximum. If you’re feeling good and not overtrained, you can either repeat a full-body strength workout or take a complete rest day. Incorporating heavy compound lifts for your lower body while focusing on core work can stimulate testosterone production and help improve overall strength. Now that we have a clear understanding of testosterone and its importance, let’s explore the relationship between exercise and testosterone levels.

“Many people will try and shortcut the process by doing more workouts or doing longer workouts and whilst that seems like it should work, it will often just cause more fatigue without any additional stimulation,” he says. While it’s true that protein can make you feel full and is therefore a lower calories alternative if you’re trying to lose weight, it isn’t calorie free, so overdoing it will still see you gain weight. We enter hypertrophy when we apply tension to our muscles during exercise.

Bodybuilders who supplement with testosterone often have enhanced muscle strength and bone density as well as decreased body fat. But bodybuilders take supraphysiologic doses of it—that is, amounts much higher than any woman’s body would ever make on its own. When experts prescribe testosterone to postmenopausal women, it is intended to replicate the amount a younger woman makes, and taking too much can testosterone pellets cause anxiety (https://www.texaspainphysicians.com) lead to an array of unpleasant side effects. Pomegranate is known for its antioxidant properties and its ability to support testosterone levels. Research suggests that pomegranate extract can increase blood flow, supporting both muscle recovery and sexual health by improving blood circulation to key areas. Low testosterone is linked to mood swings, irritability, and increased stress levels. TestoPrime contains Ashwagandha, an adaptogen known for its stress-reducing properties, which helps balance the effects of aging on mood.

Exercising is one of the best ways to keep testosterone in a healthy range, but you need to work out consistently to see real, ongoing benefits. Anaerobic exercises have a clear edge over cardio when it comes to boosting testosterone levelsso make sure to add a few HIIT or strength-training workouts to your weekly lineup. Just don’t rely on exercise alone to keep T up—getting enough sleep and eating well are also important when it comes to testosterone production, not to mention crucial to your overall well-being. High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense activity, followed by periods of rest or low-intensity activity. HIIT has been shown to increase testosterone levels in both men and women.

You also get free digital guides included, making it a great mid-range option for men looking to improve libido, muscle tone, and stamina over time. Ingredients like Panax Ginseng and Pomegranate Extract are known to support healthy blood circulation. Improved blood flow is essential for achieving and maintaining stronger, firmer erections. Combined with the energy-enhancing effects of Ashwagandha and Green Tea Extract, TestoPrime also helps fight fatigue and low stamina — common issues that often accompany erectile dysfunction. First, the impact of working out on testosterone levels will vary from person to person.

While exercise can help optimize testosterone levels, it’s important to be aware of potential risks and considerations. For more information on what you can do to boost your testosterone, check out our articles on foods that kill testosterone, does soy increase estrogen in men, and foods that increase testosterone. Testogen, Test RX, and Testo Prime are three brands of T boosters that can help trigger T production in your body and combat effects like low libido. Therefore, running and other endurance exercise forms are not recommended for trying to boost T levels. Exercise typically begins to raise testosterone as soon as it is started. Most T level increases are acute, and normal T levels will be restored soon after exercise stops.

Research has consistently demonstrated that short bursts of exercise can yield substantial health benefits. Panax Ginseng has been used for centuries for its ability to increase energy and combat fatigue. It also plays a role in improving erectile function and libido by increasing blood flow and enhancing sexual health. This makes it an excellent addition to TestoPrime for improving overall vitality. Ultimately, incorporating regular exercise into your routine is a great idea regardless of your testosterone levels. But, as a bonus, it may also help you maintain the right balance of this crucial hormone. Endurance exercise, such as long-distance running or cycling, has not been found to significantly impact testosterone levels.

In fact, prolonged endurance exercise may even lead to a decrease in testosterone. Some of the participants stated that they had growth of hair on the back due to increased testosterone levels after exercise. Despite lower concentrations than in men, testosterone plays a crucial role in women’s musculoskeletal health, cognitive function, and cardiovascular well-being54.

Some of the common exercises used for HIIT training include the Stairmaster, treadmill, and burpees. Interestingly, while HIIT has been shown extremely effective at raising testosterone in men, it has been shown to lower testosterone in women4. As you hit adulthood, testosterone levels slowly decline but serve an essential role.