Hormonal fluctuations are pretty common for inactive people. Testosterone drop can bring forth many health issues, such as obesity, lack of muscle strength, and low metabolism, just to name a few. Now you might be wondering if hitting the gym will cover for it. Does working out increase testosterone?
A regular workout can have a positive effect on testosterone rise; that being said, you cannot rely on a single-day gym session to maintain the balance. Strength and cardio training can build on your T levels, but that depends on your sex, age, and lifestyle.
In this article, we will discuss the importance of exercise. Talk about what to do and what not to do when you are sweating out. Keep reading to explore.
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Understanding Testosterone- A Brief
It is a male hormone that is secreted from the testes and adrenal glands. This hormone is present in men and women to help develop certain features. For women, the T is secreted from the ovaries, but the amount is minimal.
For men, testosterone is very crucial. This hormone helps them to gain bone mass, improve muscle strength, boost their sex drive and have a healthy sperm count.
Can Inactivity Lower Testosterone?
Yes, if you are a do-nothing type of person, then you are probably hampering the T production. It is a well-known statement that testosterone drops due to age, but even if you reach a certain age, you can still have a balanced level if you maintain an active lifestyle.
Sitting around can simply make you overweight, hamper your metabolism, weaken your bones, and take a toll on hormonal levels. For improvement, there is no better way than moving your body, so try doing exercise regularly.
Working Out and Testosterone
Sometimes a workout regime can be an effective booster to raise T levels for a certain time. Keep in mind that overdoing can cause adverse effects.
Exercising can help you in the following ways:
Maintain Weight: You must stay fit to stay healthy. An overweight body can be a drawback and take out all your energy and drive. You’ve seen it right; excessive fat can build up and can downgrade your libido as well as stamina. Therefore, a regular workout can help cut fat and improve your metabolism.
Build Muscle: Through resistance training, you can build on your lean muscles, which can give you the much-needed boost to stay fit. As you solidify the muscle mass, you cut out the unwanted gains that have been ruining your T level.
What Type of Exercise Boost Testosterone
As we are talking about enhancing testosterone, beware that not all types of workouts will suffice here. Some can elevate the testosterone hormones, whereas some might not. Here is what you should do:
Weight Training
Resistance training is known to enhance testosterone to a certain extent. Just don’t expect it to go over the moon. It’s advisable to do heavy-weight training such as bench press which can target your critical areas such as the chest, delts, and triceps.
Deadlifts and squats can be excellent exercises for targeting leg muscles. The main target is to work out on larger muscle groups rather than smaller areas. Heavy weights can enhance the T levels for a certain period and later diminish with time. You must work out regularly to maintain stability.
Cardio Sessions
High-intensity interval training is another form of workout that is known to raise T levels in men. Here you do quick bursts of sprint routines such as running on the treadmill for a moment (90 sec) and taking a 60-90 sec break before continuing.
When doing HIIT training like this, you don’t need to continue the session for a long period. Just quick-fire rounds will enhance your testosterone like never before.
Keep in mind that you should not go for long-distance running sessions because that can elevate cortisol and lower testosterone. Try to mix and match your routine by incorporating HIIT, weight training, and cycling rather than performing only one exercise.
Here are some other HIIT workouts you can try:
- Kettlebell swing
- Tabata
- Jumping rope
- Boxing
What to Avoid
As we said, not every exercise will raise your testosterone. For example, heavy endurance training can impact you differently. Running or cycling for hours can increase cortisol, and that will counter T buildup.
What you can do is: Do cycling and run moderately, meaning just 30 minutes every day for 4-5 days a week can help with heart health.
Caution: Don’t go overboard by running for hours and hours.
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Final Verdict
If you are someone who has been seeking an answer to ‘Does working out increase testosterone?’ Yes, it does in some way. We encourage exercise to improve testosterone levels. We also don’t want you to overshoot yourself and get tired.
The healthy way to boost T levels is to try out HIIT training mixed with weight training regularly. Only exercise won’t seal the deal here; you will also need to follow a balanced lifestyle.
Try to eat healthy food and avoid junk. You can also take vitamin and zinc supplements under supervision. Most importantly, try to remain stress-free. If you are sitting at home doing nothing but complaining about your weak physical performance. You are the one to blame. So, time to start working out!
About Jordan kally, MA, CSCS