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

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.

While most studies on testosterone and body composition have focused on men, particularly in populations with spinal cord injury (SCI), some emerging evidence supports similar benefits in women. Testosterone plays a key role in skeletal muscle development and maintenance. Similarly, Miller66 reported that although low testosterone in women may not significantly alter fat mass, it can affect skeletal muscle dynamics. The testosterone levels in the blood serum were checked through a chemiluminescence microparticle immunoassay technique (Abbott-Alinity Ci) within 30 min of exercise and 24 h after exercise. This assessment was blinded, as the assessor (a lab technologist) did not know about allocating patients into groups or the intervention given to patients. These readings were taken at the beginning of the intervention on the 4th, 14th, and 24th days of the menstrual cycle for all participants.

Low-intensity aerobic exercise like walking can boost your T levels, although this may be attributed more to overall weight loss than the exercise itself [14]. Unfortunately, HIIT for women does not boost T levels, with one study finding that the workout reduced T levels in women [7]. Some forms of exercise can improve overall T levels, while others are better at enhancing your serum testosterone hormone values [4]. As obesity leads to low testosterone and other health problems, doctors recommend regular exercise for overall health and weight management. Another option is to talk with a provider about your health concerns.

When a patient of mine decides to stop taking testosterone, it is rarely because of side effects and almost always because it simply isn’t working for her. Unlike with estrogen, for which blood levels are rarely required, testosterone therapy requires being tested to make sure yours is in the right range. There is controversy, however, about the benefits of giving women testosterone.

The way that the male hormone, testosterone, interacts with exercise is a hotly talked about and debated phenomenon. As a result, we are always learning more about this emerging field of study. Read on to learn about the newest research and whether or not exercise actually does impact hormone levels. Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says. He says the following strategies will give you an even bigger boost in testosterone from your strength training workouts, which is backed up by research. Testosterone levels usually increase transiently after weights and intense physical activity about 15 minutes to an hour after the workout, Cherullo said.

Try incorporating HIIT into your workout routine 1-2 times per week. This hormone is key for men, affecting muscle growth, sex drive, mood, and energy2. But, research shows the link between exercise and testosterone isn’t that simple3. The way our bodies respond to exercise depends on many things, like the type and intensity of the workout, and our age, body type, and fitness level. Ashwagandha is a well-known adaptogen that helps manage stress levels.

When they ran at a lower intensity and were dehydrated, T didn’t increase significantly. Studies show that while testosterone typically rises in middle-aged and older men after lifting weights, the spikes are usually smaller and return to baseline faster than in younger people. According to research published in the European Journal of Applied Physiology, training with moderately heavy weights (~75% of one-rep max) enhances T more than training with very heavy weights (~90% of one-rep max). Testosterone plays a crucial role in various bodily processes, such as libido, sperm production, and mood regulation. Get personalized meal plans to help you burn fat and build muscle. If you would like a more in-depth review of these products and others, be sure to check out our article on the 7 Best Testosterone Boosters. Alternatively, if you are older or experiencing multiple side effects due to low testosterone, you may want to consider testosterone replacement therapy (TRT).

Given testosterone’s importance in female physiology, our study provides practical implications for designing exercise regimens that optimize hormonal balance and musculoskeletal health. So, the integrated exercise regimen was designed that does not require a gym setup or expensive equipment, yet delivers the benefits of a structured workout. Each exercise in the regimen was carefully selected for its ability to engage multiple muscle groups while remaining accessible and cost-effective. The regimen focuses on key aspects of functional fitness, including strength, flexibility, balance, and coordination—essential components for enhancing overall muscular strength in women. For instance, squats and tandem walks improve lower body strength and balance24, while arm swings with loads and crunches enhance upper body and core stability25. Additionally, bending and roll-ups promote flexibility and spinal mobility26.

The amount of testosterone increase from exercise varies depending on the individual and the type of exercise. Studies have shown that resistance training, such as weightlifting, can result in a significant increase in testosterone levels, while cardio exercises such as running or cycling may not have as much of an impact. By combining regular exercise with a balanced diet and low testosterone, adequate sleep, and stress management, you can help improve your overall health and well-being, as well as potentially boost your testosterone levels.

Interestingly, the study also found that for every additional 1,000 steps you take daily, total testosterone increases by 7 ng/dL. One study found that moderate to high-intensity exercise led to significant increases in total T, but low-intensity exercise did not (12). Exploring how exercise affects testosterone, we see many factors at play. As someone who loves to stay active, I often get asked about exercise and testosterone. We’ll explore how different kinds of exercise affect testosterone in this article.