Does Exercise Increase Testosterone? | A-Z Guide

Dr. Mike Jansen

Last Updated May 11, 2023

Dr. Mike Jansen

 May 11, 2023


Does exercise increase testosterone?

Potentially! Keep reading to learn more about what the clinical data says about the different types of exercise, and their impact on your natural testosterone levels.

The reality is…

If you’re trying to raise your natural testosterone production, then exercising 3-5 times per week may be one of the BEST things you can do!

In this in-depth guide, we cover EVERYTHING you need to know about exercise and testosterone.

We also answer your most important questions, including:

  • Does the intensity of exercise affect testosterone levels?
  • What is the best time of day to exercise for optimal testosterone levels?
  • Does exercise have a greater impact on testosterone levels in older or younger men?

…And much more!

Our team of experts has analyzed all of the latest scientific studies on exercise and testosterone, to give you a comprehensive answer on this important topic. This means you are getting science-based information that you can trust.

Now let’s get started!

Disclaimer: The contents of are for informational and educational purposes. We do not provide legal advice. Likewise, we do not provide medical advice, diagnosis, or treatment. Please consult your physician prior to consuming any over-the-counter supplements, like a natural testosterone booster, and/or getting a prescription for a pharmaceutical medication. Your access to is subject to our full disclaimer and terms of use.

What is Testosterone?

Testosterone is a hormone that plays a critical role in the health of men and women.

Testosterone is primarily known as the “male sex hormone” due to its critical role in the development of male reproductive tissues and secondary sexual characteristics such as muscle mass, body hair, and a deeper voice.

Here are some of the benefits of testosterone in men [1-5]:

  • Increased muscle mass: Testosterone helps to build and maintain muscle mass, making it easier for men to build and retain muscle.
  • Reduced body fat levels: Testosterone has been found to help reduce body fat levels, particularly in the abdominal area, which is crucial for maintaining overall health.
  • Improved cognitive function: Testosterone has been linked to improved cognitive function, including memory, attention, and verbal fluency.
  • Enhanced mood: Testosterone can improve mood and reduce the risk of developing depression.
  • Improved bone density: Testosterone helps to increase bone mineral density, reducing the risk of osteoporosis and bone fractures.

While testosterone is often associated with physical and mental health benefits, it is important to recognize that excessive levels of testosterone can have negative effects, such as an increased risk of prostate cancer.

It is also crucial to note that testosterone levels can vary widely between individuals, and consulting a healthcare professional is recommended for anyone experiencing symptoms related to testosterone levels.

Does Exercise Increase Testosterone

Exercise and Testosterone Levels | Clinical Data

Testosterone is clearly an important hormone for men and their overall health and well-being.

In fact, many men are interested in increasing their testosterone levels to improve their physical performance and overall health.

And one of the best ways to do that is with regular exercise!

In this section, we will explore the relationship between exercise and testosterone levels, as well as the best types of exercise for boosting testosterone.

The Relationship Between Exercise and Testosterone Levels

Exercise has been shown to have a positive effect on total testosterone levels in men.
Resistance training and high-intensity interval training (HIIT) in particular have been shown to result in significantly increased testosterone levels in men.

And that’s good news for any man trying to build a leaner, more muscular physique!

Here are just a few of the real-world benefits of boosting your total testosterone levels with regular exercise [6-10]:

  • Increased muscle mass: Resistance training and other forms of exercise that build muscle can increase testosterone levels by promoting the growth of Leydig cells in the testes, which produce testosterone.
  • Reduced body fat: Excess body fat can contribute to lower testosterone levels. Exercise, particularly aerobic exercise, can help reduce body fat and increase testosterone levels.
  • Improved insulin sensitivity: Insulin resistance has been linked to lower testosterone levels. Exercise, particularly resistance training, can improve insulin sensitivity and promote testosterone production.
  • Reduced stress: Stress can have a negative impact on testosterone levels. Exercise has been shown to reduce stress and improve mood, which may in turn improve testosterone levels.

While the relationship between exercise and testosterone levels is not fully understood, the evidence suggests that exercise can have a positive effect on testosterone levels in men.

Best Types of Exercise for Boosting Testosterone

Studies have shown that certain types of exercise are more effective than others at increasing testosterone levels.

Here are some of the best types of exercise for boosting testosterone:

  • Resistance training: Studies have consistently demonstrated that resistance training, including weightlifting and bodyweight exercises, can lead to acute increases in testosterone levels. These short-term elevations in testosterone may contribute to muscle growth, strength, and recovery.
  • High-intensity interval training (HIIT): HIIT workouts, which involve short bursts of intense exercise followed by rest periods, have been shown to increase testosterone levels. HIIT may be a time-efficient way to stimulate testosterone production and promote overall fitness.
  • Aerobic exercise: While moderate-intensity aerobic exercise, such as jogging or cycling, generally has a smaller impact on testosterone levels compared to resistance training or HIIT, it can still be beneficial for overall health and hormonal balance.

Factors Influencing the Testosterone Response to Exercise

Of course, every man has a unique response to exercise, in terms of how much it raises your total testosterone levels.

Here is a quick overview of these different testosterone-mediating factors:

  • Age: Older individuals may experience smaller increases in testosterone levels in response to exercise compared to younger individuals. However, regular physical activity remains essential for maintaining hormonal balance and overall health as we age.
  • Duration and intensity: The duration and intensity of exercise play a crucial role in determining testosterone response. Shorter, more intense workouts tend to result in more significant testosterone increases, while longer, low-intensity workouts may have a lesser effect.
  • Nutrition: Proper nutrition is vital for supporting testosterone production and overall hormonal balance. Consuming a balanced diet, including adequate protein, healthy fats, and essential micronutrients, can positively influence testosterone levels and exercise performance.

Overall, the research shows that exercise (particularly resistance training and HIIT cardio) have a tangible, positive impact on men’s total testosterone levels.

More research is needed to find the precise exercise protocols that boost testosterone the most, but resistance training and HIIT cardio are a great starting point!

Does Exercise Increase Testosterone?

The link between exercise and testosterone levels has been well-established through numerous studies.

Physical activity, particularly resistance training and high-intensity interval training (HIIT), can positively impact testosterone production.

Here are some specific steps you can take to get the most out your exercise program, in terms of boosting your total testosterone levels:

  • Choose the right type of exercise: Resistance training, such as weightlifting and bodyweight exercises, and HIIT workouts have been shown to lead to acute increases in testosterone levels.
  • Pay attention to intensity and duration: Shorter, more intense workouts generally result in more significant testosterone increases than longer, low-intensity workouts.
  • Don’t forget aerobic exercise: While the impact on testosterone levels may be smaller compared to resistance training or HIIT, moderate-intensity aerobic exercise still offers overall health benefits and contributes to hormonal balance.
  • Factor in age: Older individuals may experience smaller increases in testosterone levels in response to exercise, but regular physical activity remains crucial for hormonal balance and overall health at any age.
  • Prioritize nutrition: Consume a balanced diet with adequate protein, healthy fats, and essential micronutrients to support testosterone production and exercise performance.

In conclusion, exercise can indeed increase testosterone levels, especially when incorporating resistance training and HIIT workouts into a well-rounded routine.

By considering factors such as age, intensity, duration, and nutrition, individuals can effectively use exercise to optimize their testosterone levels and support overall health.

Does Exercise Increase Testosterone

What Are Normal Testosterone Levels In Men?

Testosterone is a vital hormone in the male body.

It is responsible for the development of male sexual traits, the development of muscle mass, and many other critical bodily functions.

So how much testosterone are men supposed to make?

Here’s a quick breakdown of “normal” testosterone levels in men, across different age brackets:

  • Teenage males: 300 – 1200 ng / dL
  • Young adult males: 300 – 1200 ng / dL
  • Males in their 40s: 252 – 916 ng / dL
  • Males in their 50s: 215 – 878 ng / dL
  • Males in their 60s: 196 – 859 ng / dL
  • Males in their 70s: 156 – 819 ng / dL

As you can see, men’s testosterone levels tend to peak around age 20, and slowly decline from there. This is a normal part of aging, but it does come with a number of unwanted side effects.

To make matters worse, men’s average testosterone levels have been slowly declining for the past 50+ years…

Based on the latest clinical data, here are a few potential reasons for this alarming trend:

  1. Environmental impacts: Contact with endocrine-disrupting chemicals prevalent in plastics, pesticides, and other household items can adversely affect hormone balance, possibly leading to lower testosterone levels.
  2. Lifestyle elements: The increasing trend of sedentary behaviors, unhealthy eating patterns, and obesity can inhibit testosterone production. Regular physical activity, achieving a healthy body weight, and following a nutritious diet can support proper testosterone levels.
  3. Stress: Prolonged stress can result in elevated cortisol levels, which may suppress testosterone synthesis. Utilizing stress-relief methods, engaging in regular exercise, and ensuring adequate sleep can foster hormonal balance.
  4. Sleep disruptions: Insufficient sleep quality has been associated with a decrease in testosterone concentrations. Emphasizing the importance of proper sleep and maintaining a consistent sleep schedule can promote efficient hormone production.

Identifying and addressing these factors is crucial to preserving healthy testosterone levels in men, promoting hormonal equilibrium, and improving overall well-being.

Signs Of Low Testosterone In Men

So how do you know if you have low testosterone? That is a great question!

The truth is men with low T often exhibit the following signs and symptoms:

  • Sign #1: Decreased Libido And Sexual Function
  • Sign #2: Fatigue And Lack of Energy
  • Sign #3: Mood Changes and Depression
  • Sign #4: Flabby, Out Of Shape Physique
  • Sign #5: Low Motivation And Inner-Drive

Let’s take a closer look at these signs and symptoms:

1. Decreased Libido and Sexual Function

One of the most common symptoms of low testosterone in men is a decrease in libido, or sex drive.

Other sexual symptoms may include:

  • Difficulty achieving or maintaining an erection
  • Decreased semen volume
  • Decreased frequency of morning erections
  • Decreased interest in sex

If you are a true “red-blooded” male, then these are NOT acceptable outcomes.

Don’t worry – we will cover how to optimize your natural testosterone levels with testosterone therapy further below…

Fatigue and Lack of Energy

Low testosterone levels can also lead to fatigue and a lack of energy. You may find yourself feeling tired and lacking motivation, even after a good night’s sleep.

Other symptoms may include:

  • Decreased muscle mass
  • Increased body fat
  • Decreased bone density
  • Difficulty concentrating

Studies have also shown that low testosterone levels can lead to decreased muscle mass and increased body fat, which can contribute to feelings of fatigue and low energy.

Mood Changes and Depression

Low testosterone levels can also have an impact on your mood and mental health. Symptoms may include:

  • Depression
  • Anxiety
  • Irritability
  • Difficulty sleeping

It’s hard to believe that depression could actually be caused by low testosterone levels, but that is exactly what the latest research studies show! Who knew?

Does Exercise Increase Testosterone

Can Testosterone Replacement Therapy Help You?

Testosterone Replacement Therapy, commonly referred to as TRT, is a leading-edge medical intervention designed for men facing low testosterone levels.

TRT works by supplementing the body with testosterone, helping to achieve a hormonal balance similar to that of a healthy adult male.

Here are just a few of the major benefits that men on TRT experience:

  • Amplified muscle development
  • Reduced body fat accumulation
  • Elevated mood and psychological well-being
  • Improved self-assurance
  • Heightened appeal to potential romantic partners

If you’re interested in getting started with TRT, then the next step is to find a reputable online TRT provider. And for that, we STRONGLY recommend you work with Fountain TRT!

Fountain TRT was stablished by Dr. Doron Stember, a distinguished TRT practitioner. His mission is to offer a cutting-edge, patient-centric approach to testosterone replacement therapy.

Here are just a few of the factors that set Fountain TRT apart from their competition:

  • Highly skilled TRT professionals: Fountain TRT boasts a team of expert TRT clinicians with vast experience in addressing patients with low testosterone levels, ensuring exceptional care.
  • Efficient consultation process: Fountain TRT extends free consultations for prospective patients, making it convenient to determine if TRT is the right choice for you.
  • Extensive testosterone treatment alternatives: Fountain TRT presents various testosterone medications, including injections, creams, and gels, enabling you to choose the perfect treatment tailored to your preferences.
  • Persistent monitoring and fine-tuning: Fountain TRT engages in regular assessments of your treatment progress, making any necessary adjustments to guarantee both the efficacy and safety of your therapy.
  • Rigorous lab analysis: Fountain TRT employs exhaustive lab testing to observe your progress and ascertain the safety and effectiveness of your treatment.

If you are suffering from low T, then TRT may be your best solution.

And for that, it doesn’t get any better than working with Fountain TRT – the #1 online TRT provider in the United States!

With its team of accomplished TRT clinicians, extensive selection of testosterone medications, consistent monitoring and adjustments, and meticulous lab testing, Fountain TRT delivers an innovative, patient-focused approach to TRT, empowering you to attain optimal health and well-being.

Don’t wait another minute – book a free consultation with Fountain TRT today and get ready to feel like a whole new man!

Sign up for TRT today with our top-rated USA doctors...

TRT Alternatives

Are you struggling with low testosterone levels? Are you ready to make a change, but are hesitant to use traditional testosterone replacement therapy (TRT), due to potential side effects and the need for ongoing doctor visits?

If so, Maximus Tribe may be the answer you’ve been searching for!

Maximus Tribe is a natural testosterone booster that actually works. This product features Enclomiphene, a potent compound that works by stimulating the production of testosterone in the body.

The best part? It can be easily purchased online without a prescription, and it doesn’t come with the same risks and side effects as traditional TRT.

Here are some of the benefits of using Maximus Tribe to boost your testosterone levels:

  • Increased muscle mass and strength
  • Improved energy levels and vitality
  • Enhanced libido and sexual performance
  • Improved mood and cognitive function
  • Reduced risk of heart disease and other chronic health conditions

Research shows that Maximus Tribe is so strong, it can boost men’s total testosterone levels by as much as 200 – 300 points!

That is a massive difference, and more than enough to make a noticeable difference in how you look and feel on a day-to-day basis.

With Maximus Tribe, you can achieve all of these benefits without the need for doctor visits, expensive treatments, or harmful side effects.

If you’re ready to take the first step in boosting your testosterone levels naturally, consider giving Maximus Tribe a try!

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Testosterone and Exercise | Verdict

So what’s the verdict – does exercise increase testosterone?

Exercise has been shown to have a positive impact on testosterone levels, particularly strength training and high-intensity interval training (HIIT).

However, the exact relationship between exercise and testosterone levels is complex and can be influenced by factors such as age, fitness level, and overall health.

Here are some key takeaways from this article:

  • Strength training and HIIT may have a positive impact on testosterone levels.
  • The type and intensity of exercise can impact testosterone levels.
  • Exercise can have a positive impact on overall health and wellness, which can indirectly impact testosterone levels.

Incorporating regular exercise into your routine can be a great way to support healthy testosterone levels and overall health.

However, it’s important to work with a healthcare professional to develop a safe and effective exercise plan that meets your individual needs and goals.

If you’re concerned about low testosterone levels, Fountain TRT is the #1 online testosterone replacement therapy provider in the United States today. It offers convenient and affordable telemedicine services to help you optimize your hormone levels.

Additionally, Maximus Tribe is a powerful natural testosterone booster that uses research-proven ingredients like enclomiphene, ashwagandha, and tongkat ali to help support healthy testosterone levels.

So what are you waiting for?

Get started with Fountain TRT today and get ready to feel 10, 20, or even 30 years younger!


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