HealthTraining To Increase Testosterone Levels - We Have All The Answers 2024

Training To Increase Testosterone Levels – We Have All The Answers 2024

Few things, in life are as fulfilling as pushing yourself through a workout understanding that you’re not only enhancing your overall well being but also encouraging significant muscle development.. Guess what? It even helps increase your testosterone levels! Talk about getting benefits with one activity! When you engage in exercise it positively impacts the composition of your body.

Exercise also helps to naturally increase your testosterone levels, which helps to maintain and increase the muscle mass you so desperately want. We understand your eagerness to learn more, so let’s dive right in. We are very close to understanding how exercise helps to increase testosterone levels and which specific exercises and training routines are most beneficial for boosting testosterone production.

Does Working Out Increase Testosterone Levels?

There is a wealth of research indicating that engaging in physical activity particularly through strength training and high intensity exercises has the potential to temporarily increase testosterone levels. By incorporating exercise into your routine you can stimulate your body to produce amounts of this vital hormone, which is crucial, for muscle development maintaining energy levels and promoting overall well being.

However, the increase in testosterone is usually short-lived and levels may return to baseline after a few hours. To maintain higher testosterone levels, it's important to stick to a consistent exercise routine, combined with a balanced diet and adequate sleep. Always consult a healthcare professional for personalised advice.

What Are Hormones?

Hormones act as the messengers within our bodies coordinating a complex interplay of functions behind the scenes. These chemical messengers are generated by glands in our bodies, such, as the pituitary, thyroid and adrenal glands. Their crucial function involves regulating a range of aspects, including mood, metabolism, growth and reproduction.

Think of them as tiny messengers that send important instructions to our cells, telling them when to speed up or slow down. Hormones are the invisible conductors of our body’s orchestra, making sure all the instruments play in harmony to keep us healthy and functioning at our best.

What Exactly Are Androgens?

Androgens, commonly known as the bodys ‘male hormones’ play a role in our bodys functioning. These steroid hormones, testosterone have a notable impact on both males and females although they are often linked to masculine characteristics, like facial hair deep voices and muscle growth.

But their role goes beyond that – androgens help regulate bone density, mood and even play a role in the libido department. Think of them as the power players in the hormone ensemble, responsible for shaping our physical and emotional characteristics, while also causing the occasional bit of hormonal drama when their levels fluctuate.

What Is Testosterone?

Testosterone, a hormone that is produced in the organs plays a crucial role in the development of male traits. It not contributes to muscle growth but also has significant effects throughout various life stages, such, as fetal development, adolescence and adulthood.

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What Is The Function Of Testosterone?

Testosterone plays a critical role in physical maturation, beginning during fetal development and continuing through puberty. Testosterone controls height, body and pubic hair growth, deepening of the voice, increased libido and enlargement of the reproductive organs. As you enter adulthood, testosterone levels gradually decline, but it continues to play an indispensable role. It remains essential for sperm production and maintaining sexual desire.

Its significance extends beyond that. Testosterone also serves as a messenger, for promoting the creation of red blood cells enhancing muscle and bone strength impacting body composition and contributing to overall wellness. When testosterone levels rise they result in heightened muscle mass, strength, endurance and recovery capabilities among other advantages. It’s quite remarkable don’t you think?

How Is Testosterone Made In The Body?

Testosterone is mainly produced in the gonads, the central reproductive organs. In men, the testes are the main site of testosterone production, while in women the ovaries produce smaller amounts of the hormone.

Another way in which the body produces testosterone is, through the hormone called dehydroepiandrosterone (DHEA). This hormone is created by the glands and then transformed into small quantities of testosterone. To keep testosterone levels in check the body regulates its production by suppressing the release of gonadotropin releasing hormone.

What Leads To Low Testosterone Levels?

Low testosterone production is medically known as male hypogonadism, which is divided into two main types. Primary hypogonadism occurs when a disorder of the testicles interferes with testosterone production, while problems with the hypothalamus or pituitary gland result in secondary hypogonadism.

Primary hypogonadism can occur due to factors, including congenital conditions or acquired conditions, like testicular injury, chemotherapy or the use of anabolic steroids. On the hand secondary hypogonadism can stem from congenital conditions, head or brain injury obesity, alcohol abuse, drug use certain medications, high stress levels and insufficient sleep.

Symptoms Of Low Testosterone

Symptoms low testo workout image

Want to know how to spot the signs of low testosterone? Look out for these indicators:

  • Decreased sex drive: Decreased libido often correlates with low testosterone levels because this hormone affects sexual desire.
  • Erectile dysfunction (ED): While ED can be caused by a number of factors, low testosterone is one of the potential causes of this condition.
  • Loss of muscle mass: Testosterone plays a key role in muscle growth, development and density. If you notice a decrease in muscle mass or strength, it may be related to low testosterone levels.
  • Increased body fat: Low testosterone levels can lead to an accumulation of body fat, starting a cycle as obesity can also contribute to low T levels.
  • Decreased energy/fatigue: Fatigue is a common symptom of low testosterone, especially in younger men. Testosterone has a significant effect on energy levels, so low levels can lead to decreased vitality.
  • Decreased body hair: While genetic factors are primarily responsible for hair loss on the head, a reduction in body hair is a sign of low testosterone. Commonly affected areas include the shins, armpits, facial hair and pubic region.
  • Depression/brain fog: Testosterone plays an important role in mood and overall well-being. It also affects concentration, so depression and cognitive fog are common when testosterone levels drop.

If you are concerned about low testosterone levels, especially if you are over the age of 35 (as research suggests that testosterone levels are lower in this age group than in previous generations), you may want to consider an evaluation with online testosterone therapy for reassurance.

Even if you don’t experience symptoms it’s important to take care of your health and well being by addressing the possibility of low testosterone. Online assessments, for testosterone replacement therapy (TRT) are an option as they are affordable, convenient, efficient and maintain your privacy. We strongly suggest considering Fountain TRT for your T assessment.

Does Exercising Increase Testosterone?

Absolutely! Engaging in physical activity has been shown to have a positive impact on testosterone levels. Various studies have established that exercise, resistance training or high intensity workouts can potentially lead to an increase in testosterone levels.

In one study it was discovered that exercise contributes to concentrations of serum testosterone. However it’s important to note that the extent of this increase may vary depending on factors such as body weight, age, time of day and the intensity of the exercise. Additionally researchers observed that older men or individuals who are overweight may experience a lesser effect, on their hormone levels due to exercise.

Overall these findings highlight the potential benefits exercise can have on boosting testosterone levels in individuals.

How Does Exercise Increase Testosterone?

Numerous studies have uncovered different mechanisms by which exercise increases testosterone levels, with exercise volume and intensity playing a critical role in this natural increase. A 2016 study found that prioritising compound exercises, which involve large muscle groups, during resistance training before moving on to smaller muscle groups, resulted in a greater anabolic response than the reverse order.

Engaging in compound exercises like bench presses squats and deadlifts can lead to a rise in testosterone levels. These movements put strain on the muscle fibers prompting the release of testosterone and growth hormone. This hormonal response supports muscle recovery and growth. Additionally studies have indicated that incorporating high intensity training, with increased weightlifting volumes can effectively boost testosterone levels.

High intensity interval training (HIIT) has also been shown to increase testosterone levels, particularly in men. HIIT involves short bouts of high-intensity activity followed by short periods of rest. One study showed that 90-second intervals of high-intensity treadmill running, alternating with 90-second periods of rest, significantly increased testosterone levels compared with 45 minutes of endurance training.

Additional research has supported these conclusions linking the rise, in testosterone to the bodys fight or flight” reaction prompted by intense bursts of HIIT. Physical activity also aids in diminishing body fat resulting in increased testosterone levels. Moreover engaging in exercise assists in alleviating stress, which is advantageous since stress can contribute to reduced testosterone levels.

Is There An Optimal Time To Exercise For Increased Testosterone Levels?

The timing of your training in relation to testosterone levels is a tricky issue. Testosterone levels tend to peak in the morning and fall in the afternoon. Although there is no definitive research to confirm this, some suggest that morning workouts may be beneficial due to higher morning testosterone levels. This could potentially lead to improved strength and increased energy as you capitalise on the increased testosterone levels.

However research has indicated that engaging in strength training sessions in the evening might have an impact on testosterone levels. Since there is no cut answer it is crucial to maintain consistency in your exercise regimen. Ultimately the significant aspect is selecting a suitable time for your workouts that aligns with your schedule and helps you stay dedicated. Maintaining consistency in your fitness program is vital, for attaining your objectives regardless of the time of day you opt for exercise.

What Types Of Exercise Are Most Effective For Increasing Testosterone Levels?

As mentioned earlier, the two main categories of exercise that excel at boosting testosterone levels are resistance training (weight lifting) and HIIT (high-intensity interval training). Resistance training, which includes strength training and weightlifting, contributes to an increase in serum testosterone levels. Scientific research shows that multi-joint compound exercises produce the most significant increase in testosterone production.

Exercises like squats, deadlifts and bench presses work important muscle groups leading to a rise in testosterone levels. Research also indicates that using weights leads to a greater testosterone increase compared to training, with weight machines. This is probably because free weights engage the core and larger muscle groups effectively.

For optimal results, these workouts should be performed at high intensity, aiming for maximum volume within a 45-minute to one-hour time frame. It is recommended to use heavier weights rather than focusing on high repetition, low weight sets. In addition, it is advisable to minimize rest periods between sets to maximize the intensity of the workout.

Apart from weightlifting another great way to boost your testosterone levels is through HIIT workouts. Researchers conducted a study to examine the impact of exercise intensity by having participants engage in ergometer cycling at moderate and low intensities. Interestingly they found that only the group who performed high intensity workouts experienced increases, in their testosterone levels.

The researchers concluded that when the number of repetitions remains constant, exercise intensity plays a critical role in increasing serum testosterone production. The body produces more testosterone in response to exercise intensity. Common exercises used in HIIT training include the stairmaster, treadmill, and burpees. For inspiration, check out these HIIT treadmill workouts.

Interestingly it has been observed that HIIT (High Intensity Interval Training) yields results in boosting testosterone levels among men. However studies have indicated that women may experience a decrease in testosterone levels through this form of training. It’s crucial to acknowledge the possibility of overtraining and understand that high intensity workouts adequate rest and proper nutrition, for complete recovery.

Overtraining can actually reduce testosterone levels by increasing the stress hormone cortisol. Signs of overtraining include excessive soreness, difficulty recovering from exercise, disturbed sleep patterns and a decrease in strength and performance.

Fountain TRT
Break free from Low Testosterone!
Product details:

  • Accurate testosterone measurement
  • Appointment with a doctor
  • Cream and injection options
  • Price: $35 – $199
  • Rating ⭐⭐⭐⭐⭐
Fountain TRT helps men restore their testosterone to healthy, normal levels through testosterone therapy. Treatment is a breeze with an online doctor visit. Start your personalised assessment…

How Long Does The Post Workout Testosterone Boost Last?

Regrettably the surge, in testosterone that occurs after exercising usually lasts for approximately an hour. Individuals who are younger and just starting their journey tend to notice a more significant increase because their hormonal reactions have not yet adapted to these alterations.

Is The Increase In Testosterone Significant Enough To Cause A Noticeable Change?

The increase in testosterone after exercise is significant enough to be noticeable, but it does not produce dramatic or long-lasting effects. Although more research is needed in this area, it is unlikely to make a significant difference to people with low testosterone levels. Younger people are more likely to notice these changes due to their higher baseline hormone levels.

Although you might experience a boost in energy or a better mood immediately, after exercising the true transformation occurs over time. Regular workouts and intense training can help you build lean muscle mass and reduce fat ultimately resulting in higher levels of testosterone.

Alternative Ways To Increase Testosterone

While a consistent exercise routine is crucial to boosting testosterone, there are other lifestyle changes that can lead to increased levels. Some methods of boosting testosterone include maintaining a healthy body weight, abstaining from drugs and alcohol, maintaining a regular sleep schedule and eating a nutritious diet. A balanced diet is essential for maintaining optimal hormone levels, and certain foods can actually increase testosterone levels.

Some examples of foods that can help boost testosterone levels are eggs, tuna, beef, oysters, pulses, garlic and leafy greens. Moreover if further assistance is considered necessary testosterone boosters or testosterone replacement therapy (TRT) might be beneficial. Studies have demonstrated the efficacy of testosterone boosters in raising testosterone levels. In instances where there is a deficiency of testosterone a doctor may recommend TRT as a potential solution.

What Do Testosterone Boosters Do?

Testosterone boosters come in a variety of forms with different ingredients and dosages, but they share a common goal: to increase the levels of free testosterone in your body. There are several mechanisms by which these boosters achieve their goal. Some help the body increase its natural production of testosterone, while others work by slowing down the breakdown of existing testosterone.

Certain products, like DHEA (dehydroepiandrosterone) make use of hormones or other substances to encourage the production of testosterone. When a testosterone booster focuses on DHEA, which’s a hormone naturally present in the adrenal gland and plays a role, in producing androgens and estrogens it indirectly aids in raising testosterone levels within your body.

What Natural Remedies Increase Testosterone Levels?

Boosting testosterone levels naturally is like giving your body a gentle nudge in the right direction. Incorporating regular exercise, especially strength training, into your routine can help boost testosterone production. A balanced diet rich in nutrients such as zinc, vitamin D and omega-3 fatty acids supports hormonal health.

Never underestimate the importance of getting a nights sleep. It plays a vital role in regulating hormones. In addition to that managing stress through activities like meditation and yoga can also have an effect.. Of course maintaining a healthy weight while limiting alcohol and sugar consumption can contribute to keeping testosterone levels in check. All these natural approaches work hand, in hand to maintain balance and make you feel your absolute best.

Frequently Asked Questions

Is it possible for regular exercise to actually increase testosterone levels?

Absolutely, regular exercise has the potential to increase testosterone levels, although the extent of this increase can be influenced by a number of factors.

What types of physical activity are most effective in increasing testosterone levels?

Exercises like squats, deadlifts and bench presses have been found to be more successful, in boosting testosterone levels compared to exercises that isolate muscles.

How long can I expect to see an increase in testosterone levels after starting a fitness program?

This time frame can vary from person to person, but some studies suggest that a noticeable change in testosterone levels can be seen after a few weeks of consistent exercise.

Does the intensity of my training play a role in testosterone elevation?

Actually engaging in high intensity workouts like high intensity interval training (HIIT) or lifting weights tends to have a greater impact, on boosting testosterone levels compared to low intensity exercise.

Can overtraining negatively affect testosterone levels?

Yes, excessive exercise or overtraining can potentially lead to reduced testosterone levels and other hormonal imbalances.


There have been studies that indicate how engaging in regular exercise can potentially result in higher testosterone levels. However the actual magnitude of this increase depends on factors. The fluctuations in testosterone levels can be linked to aspects such, as age, present body composition, the specific type of exercise undertaken and when these exercise sessions are conducted.

The most effective exercise methods for increasing testosterone levels in men include resistance training and high-intensity interval training (HIIT). There are also alternative methods, such as a balanced and nutritious diet, that can naturally increase testosterone production. It is advisable to explore all the options available to determine the most appropriate method or combination of methods to meet your goals and preferences.


  1. Cleveland Clinic. “Testosterone: What It Is, Function & Levels.” Read more
  2. Cleveland Clinic. “Why Are Testosterone Levels Declining?” Published September 20, 2022. Read more
  3. UCSF Department of Urology. “Hypogonadism (low testosterone).” Read more
  4. Riachy, Ruba, et al. “Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men.” Journal of Functional Morphology and Kinesiology, vol. 5, no. 4, 7 Nov. 2020. Read more
  5. Sheikholeslami-Vatani, Dariush, et al. “Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men.” Asian Journal of Sports Medicine, vol. 7, no. 1, 1 Mar. 2016. Read more
  6. Hackney, A. C., et al. “Testosterone Responses to Intensive Interval versus Steady-State Endurance Exercise.” Journal of Endocrinological Investigation, vol. 35, no. 11, 1 Dec. 2012. Read more
  7. Metcalf, Eric, and MPH. “Does Working Out Lift Men’s Testosterone Levels?” WebMD. Read more
Doctor of Medicine and Doctor of Philosophy at University of Columbia

Dr. Michael Bonner, a clinical psychologist in Salisbury, MD, received his MD and Ph.D. from Columbia University in 1967. Dr. Bonner obtained his MD and Ph.D. from Columbia University in 1967. Since retiring from medicine, he has been writing and editing on topics ranging from healthcare policy to basic science.

In addition to his professional accomplishments, Dr. Bonner is a sought-after speaker at academic and industry conferences, where he shares insights from his extensive career in psychology and healthcare. His work bridges the gap between clinical practice and academic research, influencing a new generation of professionals and students.

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Brittany Hernandez specializes in assessing supplements, health technologies, and applications. She continually enhances her skills as a health copywriter. With a Bachelor's degree in Translation and Communication and a background in linguistics, Brittany is skilled at converting complex research into accessible, high-quality content. She is highly regarded in the health industry for her keen eye for detail and ability to identify high-quality health and wellness products.


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