Does Working Out Increase Testosterone Levels?

January 30, 2025

4 mins

Testosterone plays a key role in muscle growth, energy, libido, and mood regulation. It’s often linked with exercise because physical activity, especially strength training, can boost its production. This article explores the connection between working out and testosterone levels, examining how exercise can impact hormone balance.

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How Exercise Affects Testosterone

When it comes to how exercise affects testosterone, there’s a bit of a difference between the short-term and long-term effects. In the short term, working out – especially high intensity workouts – can actually give your testosterone levels a temporary boost. It’s like your body’s way of reacting to the physical stress, getting ready for recovery and muscle growth. This spike doesn’t last long though, typically only a few hours after exercise.

The long-term effects of regular exercise can help keep your testosterone levels in check, especially as you age. This happens because consistent exercise helps maintain a healthy body, supports muscle mass, and keeps fat levels down – all of which play a role in hormone production.

Intensity and duration also play big roles. The harder and more intense your workout, the more likely you are to see a short-term increase in testosterone. High-intensity workouts like heavy weightlifting or high-intensity interval training (HIIT) are usually the best for triggering that temporary boost.

But it’s important to remember that too much of anything can backfire. If you go too hard for too long, especially with endurance exercise like long-distance running, it could actually lower testosterone levels over time, as it might lead to higher levels of cortisol (the stress hormone), which works against testosterone.

So, it’s all about balance – intensity and recovery matter a lot when it comes to seeing a positive impact on your testosterone.

Best Types of Exercise for Boosting Testosterone

If you’re looking to boost your testosterone through exercise, there are a few key types of workouts to focus on. Let’s break them down:

Resistance training (weightlifting and strength training)

When it comes to boosting testosterone, resistance training is probably the most effective. Lifting heavy weights stimulates your body to produce more testosterone, especially when you focus on compound movements like squats, deadlifts, and bench presses. These exercises work multiple muscle groups at once, which really gets the body to crank up hormone production.

Best practices:

• Heavy weights: Go for weights that challenge you. If you’re lifting light and easy, your body won’t see the same hormonal benefit.

• Compound movements: These are your bread and butter. They engage several muscle groups at once, which creates a bigger hormonal response.

• Rest periods: Don’t rush through sets. Resting for about one and half to three minutes between sets is ideal for keeping testosterone levels elevated while still allowing your muscles to recover.

High-intensity interval training (HIIT)

HIIT is all about pushing yourself to your limits for short bursts, followed by brief rest periods. This quick, intense effort can also give your testosterone a temporary boost, similar to resistance training. The great thing about HIIT is that it’s not just for strength—it’s awesome for improving cardiovascular health too.

Ideal duration and intensity:

• Duration: Aim for about 20-30 minutes of HIIT. Going any longer could lead to overtraining, which might negatively impact testosterone.

• Intensity: It’s about giving your all during those short bursts. Think sprints, jump squats, or kettlebell swings at maximum effort, followed by a short rest.

Cardio and endurance training

Now, cardio (like running, cycling, or swimming) can be a little tricky when it comes to testosterone. Moderate cardio, done in reasonable doses, can have some benefits for overall health and hormone 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.

Finding the right balance:

It’s all about moderation. Some cardio is great for general health and even supporting testosterone in the long run, but if you're training for endurance events or pushing your body too hard, you might want to mix in more weightlifting or HIIT to balance things out. Keeping cardio sessions under 45-60 minutes and focusing on lower intensity can help prevent any negative effects on your testosterone.

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Other Factors That Influence Testosterone Levels

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. 

Diet and nutrition

What you eat plays a huge role in hormone production, including testosterone. A balanced diet that includes the right nutrients can support healthy testosterone levels.

Protein: Consuming adequate protein helps maintain muscle mass, and it’s also linked to better testosterone production. Aim for lean sources like chicken, fish, eggs, and plant-based proteins like beans and tofu.

Healthy fats: Testosterone is a fat-based hormone, so eating healthy fats is crucial. Incorporate sources like avocados, olive oil, nuts, and fatty fish. These fats help maintain hormone levels and support overall health.

Micronutrients: Certain vitamins and minerals are key to testosterone production.

• Zinc is essential for testosterone synthesis, so foods like pumpkin seeds, meat, and shellfish are good sources.

• Vitamin D plays a significant role in regulating testosterone, and getting enough sunlight can boost your levels naturally. Foods like fatty fish and fortified dairy can help as well.

Sleep and recovery

Your body needs enough deep sleep to recharge, and that’s when a lot of hormonal processes – including testosterone production, happen. Chronic sleep deprivation can lower testosterone levels, so getting seven to nine hours of quality sleep a night is essential for keeping your hormone levels stable.

Deep sleep is particularly important. It’s during this stage of sleep that your body does most of its muscle repair and hormone production. If you're skimping on sleep or suffering from poor-quality sleep, you might be missing out on natural testosterone production. Prioritize good sleep hygiene – like keeping a regular sleep schedule, creating a calm sleep environment, and limiting screen time before bed – to help support your testosterone levels.

Stress and cortisol

Stress is a big player when it comes to hormones. When you’re stressed, your body releases cortisol, the “stress hormone.” While cortisol is necessary in the short term (like when you’re exercising or facing an emergency), chronic stress keeps your cortisol levels elevated, which can actually counteract your testosterone production.

High cortisol levels can lead to muscle breakdown, fat gain, and a decrease in libido – none of which are good for testosterone. Managing stress through mindfulness, relaxation techniques, and regular exercise can help keep cortisol in check and let your testosterone levels stay in their optimal range.

Age and genetics

As we get older, testosterone levels naturally decline. This is a normal part of aging, and it typically starts around the age of 30. While regular exercise, a healthy diet, and stress management can help slow down this decline, it's something to be aware of as you age.

Some people naturally have higher or lower testosterone levels due to their genetics. If your family members tend to have lower testosterone, you might experience a similar pattern. On the flip side, people with a genetic predisposition to higher testosterone might naturally see better results from exercise or experience fewer signs of testosterone decline with age.

While you can’t control your genetics, understanding your body’s tendencies can help you make more informed decisions about lifestyle factors, such as exercise and nutrition, that can help you maintain healthier testosterone levels.

How to Maximize Testosterone Through Exercise

To really maximize your testosterone levels through exercise, it’s about finding the right balance between intensity, consistency, and recovery. An effective workout routine for boosting testosterone should include a combination of resistance training and high-intensity exercises. Focus on exercises that engage multiple muscle groups (like squats, deadlifts, and bench presses) and mix in some high-intensity interval training (HIIT) for a well-rounded approach. 

Here’s a simple yet effective workout routine to boost testosterone:

Day 1: Full-body strength training

Focus on compound movements that engage multiple muscle groups, as these exercises stimulate testosterone production.

• Warm-up: 5-10 minutes of light cardio (jogging, cycling)

• Squats – 4 sets of 8-10 reps

• Deadlifts – 4 sets of 6-8 reps

• Bench press – 4 sets of 8-10 reps

• Pull-ups or lat pulldowns – 3 sets of 8-10 reps

• Overhead press – 3 sets of 8-10 reps

• Plank – 3 sets of 30-60 seconds

• Cooldown: Stretching or light cardio for 5 minutes

Day 2: High-intensity interval training (HIIT)

This workout will push your cardiovascular system and stimulate testosterone production with bursts of intense effort.

• Warm-up: 5-10 minutes of dynamic stretching or light cardio

• HIIT circuit (Repeat 4-5 times):

• 30 seconds of sprints or jump rope

• 30 seconds of rest

• 30 seconds of kettlebell swings

• 30 seconds of rest

• 30 seconds of burpees

• 30 seconds of rest

• Cooldown: Stretch or light walking for 5 minutes

Day 3: Rest or active recovery

Take a day for rest or light activity to allow your muscles to recover. This is important for hormonal balance and avoiding overtraining.

Active recovery options: Yoga, walking, swimming, or a light bike ride for 30-45 minutes

Day 4: Lower body strength + core focus

Incorporating heavy compound lifts for your lower body while focusing on core work can stimulate testosterone production and help improve overall strength.

• Warm-up: 5-10 minutes of light cardio (jogging, cycling)

• Barbell squats – 4 sets of 6-8 reps

• Romanian deadlifts – 4 sets of 8 reps

• Lunges (with weights) – 3 sets of 10 reps per leg

• Leg press – 3 sets of 8-10 reps

• Russian twists – 3 sets of 20 reps

• Leg raises – 3 sets of 15 reps

• Cooldown: Stretch or light walking for 5 minutes

Day 5: Upper body strength + HIIT finisher

Focus on upper body compound lifts to stimulate muscle growth, followed by a short HIIT circuit to maintain cardiovascular health and burn fat.

• Warm-up: 5-10 minutes of light cardio or dynamic stretching

• Barbell bench press – 4 sets of 8-10 reps

• Bent-over rows – 4 sets of 8-10 reps

• Dumbbell shoulder press – 3 sets of 8-10 reps

• Chin-ups or assisted pull-ups – 3 sets of 6-8 reps

• HIIT finisher (Repeat 3-4 times):

• 30 seconds of mountain climbers

• 30 seconds of rest

• 30 seconds of box jumps or jump squats

• 30 seconds of rest

• Cooldown: Stretching or light walking for 5 minutes

Day 6: Rest or active recovery

Take it easy, but if you're up for it, engage in some light physical activity like walking or a low-intensity bike ride.

Day 7: Optional total-body workout or rest

If you’re feeling good and not overtrained, you can either repeat a full-body strength workout or take a complete rest day. Listen to your body to avoid burnout.

This routine balances strength and cardio to boost testosterone levels. Make sure to progressively overload your lifts each week, focus on recovery, and get plenty of sleep to maximize results!

How Rex MD Can Help

Testosterone replacement therapy can be a valuable treatment option for those experiencing symptoms of low testosterone and who haven’t been able to naturally increase their testosterone. 

With the Rex MD TestoRx Program, you’ll have access to quality care and testosterone replacement therapies or other testosterone solutions (when clinically appropriate) that can help you feel like yourself again. 

To find out if the program is right for you, just answer some questions about your symptoms and medical history. Your provider will order lab work for you to help determine if you’re eligible for TRT or another testosterone solution available through the program.

Then, you’ll be able to schedule a virtual call with the Rex MD care team to further discuss your results, eligibility, and which treatment option would be most suitable for you, if any. 

Get started today.