Testosterone is the hormone most associated with male characteristics, such as beards and deep voices. Women need testosterone as well for regulating mood and supporting tissue health. Regardless of a person’s sex, having the right balance of testosterone levels is vital to their overall well-being.
One of the most common symptoms of low testosterone, or “low T,” is weight gain. This happens because the hormone plays a role in building muscle and distributing fat within the body. People with low testosterone tend to lose muscle, feel less energized, and gain fat, especially in the chest and midsection.
Changes in testosterone production can happen for various reasons, including testicular injury, chemotherapy, certain medications, or advanced age. Fortunately, it’s possible to both maintain and raise T levels through exercise.
How Does Exercise Affect Testosterone Levels?
Research shows that exercising can raise testosterone levels over time. Regular exercise is important for building muscle, maintaining weight and mental health. Testosterone increases as muscle mass increases, so maintaining a healthy muscle-to-fat ratio is the first step in raising testosterone.
However, less is not more when it comes to exercise. Overtraining can actually decrease T levels. Exercising without adequate rest, feeling exhausted, and seeing a decline in performance are all signs of overtraining.
It’s possible to build muscle with low testosterone by following the right exercises and diet. Unfortunately, that usually isn’t enough for most people. The good news is that low T is a diagnosable medical condition known as hypogonadism, it can be detected by checking hormone levels via a blood test.
A person diagnosed with hypogonadism can then receive a legal testosterone prescription. Along with building muscle faster, testosterone replacement therapy provides a boost in energy, which can motivate someone to exercise more frequently.
Cardio and Testosterone
Research shows that cardio exercises produce little changes in hormone levels, and intense cardio exercises can actually lower testosterone. Still, some cardio is better than none at all, because having too much fat can make building muscle difficult. The U.S. Department of Health recommends between 150-300 minutes of aerobic activity per week to maintain a healthy weight.
Resistance Training and Testosterone
Resistance training, such as weight lifting, has been shown to raise an individual’s testosterone. This relates back to the relationship between muscle mass and hormonal balance. Research also suggests that multi-joint exercises, such as squats and deadlifts, are more effective at raising testosterone than isolation-type exercises.
Best Exercises to Increase Testosterone
Lifting Weights
Weight lifting has been shown to be one of the most effective ways to raise testosterone, but there is some strategy involved in getting results. Studies show that lower body exercises resulted in a greater increase in testosterone compared to upper body exercises.
The greatest increases were seen in people who lifted heavier loads targeting their lower bodies. This may be because lower body exercises tend to engage several muscle groups at once.
HIIT
HIIT, or high-intensity interval training, alternates periods of intense, aerobic exercise with periods of lower-intensity exercise. Studies show that there are more benefits to HIIT when compared to exercising at a steady pace, especially when it comes to raising testosterone. For example, it’s better to sprint in bursts, interspersed with periods of walking, for 15 minutes than to run steadily for 55 minutes.
Bodyweight Exercises
People with low T who are new to lifting or working out, in general, may be interested in bodyweight workouts, which have been shown to be just as effective as HIIT. The key is to perform these exercises at the right intensity. If bodyweight exercises feel too easy for you, try challenging yourself by adding more reps or altering your pace. Some examples of bodyweight exercises are:
- Lunges
- Squats
- Push-ups
- Sit-ups
- Planks
