How Exercise Actually Affects Your Testosterone Levels

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Do you know that hitting a gym can affect your testosterone levels?


Testosterone, the main male sex hormone, helps you build muscle and is considered one of the major promoters of muscle growth.

Some exercises can raise your testosterone, while others can lower it. It also depends on the intensity and duration of your workout.

When are your testosterone levels high

Your testosterone levels fluctuate throughout the day. Testosterone levels usually peak in the morning and then in the afternoon. After working out, your testosterone levels may last just 15 minutes or for about an hour. However, after that time period, they return to your normal level. Apart from testosterone, you may feel a boost of energy after exercising because of a surge in your cortisol level, rather than testosterone.


Studies have found that strength exercises and high-intensity interval training (HIIT), especially weightlifting, can temporarily boost testosterone. The impact on testosterone also depends on the levels of intensity and the volume of work. However, this surge doesn’t last long. Another study found that men may experience a greater and longer rise in testosterone when they do strength training exercises in the evening, compared to in the morning.

Workout pattern for testosterone boost

A 2016 study found that starting resistance training with large muscle groups, like chest and glutes, and then focusing on small muscle groups, like triceps and shoulders, produced the largest testosterone response. Note that no exercise can spike your testosterone levels through the roof. You should not push to an intensity that is beyond your stamina and can lead to injury.

Cardio and testosterone

Endurance-based exercises, like cardio, can potentially reduce testosterone, according to studies. However, there isn’t much logic in focusing on resistance training because you think it raises your testosterone levels. It is important to note that any exercise is beneficial for your general health, maintaining a healthy body weight and your T level.

Exercise to prevent obesity and low testosterone

Doctors recommend exercising regularly for good health and healthy weight management. This helps in preventing obesity, which is linked to low testosterone levels, as well as other health problems. Workout can help promote healthy testosterone levels in the long run, so focus on consistently working out everyday, instead of a random high intensity workout for a quick testosterone boost.

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