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Does Working Out Increase Testosterone Levels Naturally?

Julian Carter
Published

LAST UPDATED:

does working out increase testosterone

The health benefits of consistent workout and exercise are no secret.

However, many want to know the connection between workout and testosterone levels.

So, does working out increase testosterone levels naturally?

Yes, regular workouts positively impact testosterone levels and may help increase testosterone. 

Let us explore the relationship between exercise and testosterone and discuss the workouts that may help increase testosterone.

Does working out increase testosterone levels?

Yes, working out can help increase a person’s testosterone and naturally help with low testosterone levels.

Testosterone hormone is important for various functions, like muscle growth, bone density, and sexual health. 

Engaging in regular and correct workouts may positively impact testosterone production.

A study states that regular physical activity increases testosterone and growth hormone (GH) levels in older men. It also has a positive effect on brain function.

A 2001 study states that resistance training can temporarily increase testosterone in women and impact fat distribution.

Additionally, a research outcome shows that men who exercise regularly have higher testosterone levels than men who don’t work out.

Therefore, engaging in daily physical activity for a healthy lifestyle and testosterone levels is important.

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Workouts to help boost testosterone

Bicycle crunch exerciseSource: pixelshot
Bicycle crunch exercise

Regular physical activity and workouts can help increase testosterone levels naturally. 

However, the extent of testosterone increase can vary based on the type of exercise, its intensity, and an individual’s health.

Let us explore the effective workouts that may help increase testosterone.

Resistance Training

Resistance training is one of the most effective workouts for boosting testosterone levels. 

Resistance workout like weightlifting is the best exercise to increase short- and long-term testosterone. 

However, men may benefit more from resistance workouts.

A 2007 study mentioned that men who did strength/resistance training 3 days a week for 4 weeks had higher testosterone levels right after their workouts and over time.

However, the effects may not be the same for everyone. 

A study states that men experience testosterone increases while women experience almost no increase after weightlifting.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is another form of workout that can positively impact testosterone levels. 

HIIT involves short periods of intense exercise followed by short rest or low-intensity activity.

This intense workout can increase testosterone production, burn fat, and build lean muscle mass.

A 2014 study found that HIIT workouts help increase testosterone levels in men.

However, HIIT workouts may reduce testosterone in women.

Research states that a 20-minute HIIT workout causes low testosterone in women.

However, HIIT workouts may be beneficial to help with high testosterone in women.

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Testosterone booster for working out

Testosterone formula on a male body's backgroundSource: Jun_From_Getty_Images
Consuming Zinc boots Testosterone levels substantially

One should pay attention to their diet and workouts to increase testosterone levels naturally. 

Many individuals may take testosterone boosters to enhance their workout performance.

Testosterone-boosting supplements include Zinc, fenugreek, Vitamin B6, Tribulus, Magnesium, and more.

However, doctors may not recommend testosterone boosters due to limited scientific research and unknown side effects.

One should try to add Zinc, Vitamin D, and healthy fats to their diet through food to help boost testosterone.

Zinc-rich foods, including oysters, red meat, poultry, and nuts, can be effective in treating increased testosterone.

Suggestion:
Avoid excessive alcohol, sugar, and processed food to help maintain testosterone levels.

Can working out too much lower testosterone

Yes, excessive and intense workouts can lower testosterone levels temporarily. 

A study states that intensive training may lead to low testosterone in men.

This is because intense exercise can trigger the release of stress hormones like cortisol and lower testosterone production. 

Also, overtraining without proper rest and recovery can lead to hormonal imbalances and low testosterone.

Therefore, focus on your body and incorporate rest days into your workout schedule to maintain hormonal balance.

Warning:
Low testosterone can cause fatigue, low libido, and mood changes. Consult a doctor if you are experiencing low testosterone symptoms.

Key takeaways

Does working out increase testosterone is a common question among people.

There is a strong connection between exercise and testosterone levels.

Regular physical activity like resistance training and HIIT can help naturally increase testosterone production. 

However, one should also consider other factors like the intensity of exercise, health, and diet to maximize the workout benefits.

Also, one should maintain a balanced diet with essential nutrients like Zinc and Vitamin D for healthy testosterone levels.

Always consult a fitness expert before making changes to your exercise routine.

Frequently Asked Questions

Does working out increase testosterone levels?

Yes, workouts like resistance training and high-intensity exercise can increase testosterone levels naturally. These exercises can boost testosterone production and help promote muscle growth. However, the testosterone increase depends on exercise type, intensity, and individual factors.

Does working out increase testosterone in the long term?

Regular and consistent resistance training can increase testosterone levels in the long term. However, one must stay consistent with training to see long-term benefits.

Does working out increase testosterone in females?

Yes, working out can increase testosterone levels in females. However, the testosterone increase in women is generally low compared to men. Women should maintain a balanced workout routine for proper health benefits.

Should I take supplements to boost testosterone levels?

No, one should not take supplements as they have limited scientific research and unknown side effects. Consult a doctor to get prescription medicines to help with the problem of low testosterone.

Can lifestyle changes help increase testosterone?

Yes, lifestyle changes may help increase testosterone levels in an individual. These changes include proper sleep, eating a balanced diet, and exercising regularly.

Citations:
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