{"id":52033,"date":"2022-06-17T09:30:46","date_gmt":"2022-06-17T13:30:46","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=52033"},"modified":"2022-06-13T10:31:22","modified_gmt":"2022-06-13T14:31:22","slug":"does-working-out-increase-testosterone","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/does-working-out-increase-testosterone\/","title":{"rendered":"Does exercise increase testosterone?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Testosterone is a sex hormone secreted by the adrenal glands, the testes in men, and the ovaries in women. While both male and female bodies make it, males produce much higher amounts. When your testosterone is lower than normal (also known as <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/low-testosterone\/\"><span style=\"font-weight: 400;\">low T<\/span><\/a><span style=\"font-weight: 400;\">), you can experience several negative health impacts. Symptoms of low testosterone include decreased sex drive, reduced muscle mass, changes in body composition, and impaired bone density.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because testosterone plays such a big role in your musculoskeletal system, it&#8217;s natural to wonder: Does working out increase testosterone? Regular exercise can, in fact, be one part of returning to healthy testosterone levels. But, it\u2019s just one piece of the puzzle.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Causes of low testosterone<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your testes are producing too little testosterone, it\u2019s considered hypogonadism. Levels lower than <\/span><a href=\"https:\/\/www.auanet.org\/guidelines\/guidelines\/testosterone-deficiency-guideline\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">300 ng\/dL<\/span><\/a><span style=\"font-weight: 400;\"> for men are below optimal. There are several causes of lower testosterone levels:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age:<\/b><span style=\"font-weight: 400;\"> By <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1756287215612961\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">age 30<\/span><\/a><span style=\"font-weight: 400;\">, testosterone levels begin to decline every year. Low T is more prevalent in older men.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress:<\/b><span style=\"font-weight: 400;\"> The adrenal glands are located above the kidneys and secrete cortisol, which is known as the stress hormone in the body. During periods of stress, it can be harder to mount a normal testosterone response via the adrenal glands. \u201cThis makes it challenging to produce sex hormones,\u201d explains to <\/span><a href=\"https:\/\/biote.com\/medical-advisory-board\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Cory Rice<\/span><\/a><span style=\"font-weight: 400;\">, DO, medical director of Biote\u2019s Research and Training clinic.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sedentary lifestyle:<\/b> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27501721\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Too little physical activity<\/span><\/a><span style=\"font-weight: 400;\"> is associated with decreased testosterone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obesity:<\/b> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6966696\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Testosterone levels tend to be lower in obese individuals<\/span><\/a><span style=\"font-weight: 400;\">. Reduced sex hormone binding globulin and increased conversion of testerone to estogen in fatty tissue are two of the proposed mechanisms for this association.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol consumption:<\/b><span style=\"font-weight: 400;\"> Alcohol <\/span><a href=\"https:\/\/pubs.niaaa.nih.gov\/publications\/arh25-4\/282-287.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">has been shown<\/span><\/a><span style=\"font-weight: 400;\"> to reduce testosterone levels by inhibiting testosterone production by the testes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injury or infection in the testes or ovaries:<\/b><span style=\"font-weight: 400;\"> An injury or infection can <\/span><a href=\"https:\/\/www.endocrine.org\/patient-engagement\/endocrine-library\/hypogonadism\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">cause damage<\/span><\/a><span style=\"font-weight: 400;\"> to the testes or ovaries, which causes testosterone production to be affected.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Certain medications:<\/b><span style=\"font-weight: 400;\"> Some medications can affect testosterone production. For example, opioids <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2757371\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">are associated with lower<\/span><\/a><span style=\"font-weight: 400;\"> testosterone levels.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cancer treatments:<\/b><span style=\"font-weight: 400;\"> Receiving <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3424192\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">chemotherapy<\/span><\/a><span style=\"font-weight: 400;\"> can cause testosterone levels to decrease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Problems with the pituitary gland: <\/b><span style=\"font-weight: 400;\">The pituitary gland controls testosterone production by the testes, and if it\u2019s not functioning appropriately, it can result in low testosterone levels.<\/span><b>\u00a0<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetic conditions including Klinefelter syndrome:<\/b><span style=\"font-weight: 400;\"> Certain <\/span><a href=\"https:\/\/www.nature.com\/articles\/s41574-020-0338-8\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">gene variants<\/span><\/a><span style=\"font-weight: 400;\"> can affect testosterone production. People with <\/span><a href=\"https:\/\/medlineplus.gov\/genetics\/condition\/klinefelter-syndrome\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Klinefelter syndrome<\/span><\/a><span style=\"font-weight: 400;\"> can have small testes, and therefore, less testosterone being produced.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Does exercise increase testosterone?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;Exercise, or using the muscles, is one of the ways to cause a production in testosterone,\u201d explains <\/span><a href=\"https:\/\/miami-orthopedics-doctors.baptisthealth.net\/provider\/Michael+Swartzon\/869766\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michael Swartzon<\/span><\/a><span style=\"font-weight: 400;\">, MD, an orthopedic sports medicine physician at Baptist Health Orthopedic Care. \u201cTestosterone is one of the hormones necessary not only for strength, but also for growth of the muscle.\u201d On top of that, a sedentary lifestyle and obesity can impair testosterone production. Exercise can remedy both of those issues. In general, the more exercise you do, the more testosterone hormone you produce, says Dr. Rice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But does having bigger muscles mean you have bountiful levels of testosterone? It\u2019s not quite so simple. It was previously thought that the more testosterone you had, the easier it was to build muscle\u2014even if you follow the same diet and weight lifting plan. However, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22105707\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has not always found a link between bigger muscles and the exercise-induced rise in testosterone. Additionally, men\u2019s<\/span> <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.01373\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">testosterone levels<\/span><\/a><span style=\"font-weight: 400;\"> were not found to correlate with gains in muscle mass from resistance training\u2014the degree of muscle gain has more to do with the number of androgen receptors for testosterone in muscle.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Does working out immediately release testosterone?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you initially begin your workout, you may think you\u2019ll have a surge in testosterone, but that\u2019s not really the case. Testosterone production is more gradual. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7739287\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2020 study<\/span><\/a><span style=\"font-weight: 400;\"> indicated that while you can have an initial rise in your testosterone levels, those levels drop back again after your workout ends in as little as 20 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, exercise does help to get rid of inflammation that has built up in the body, one <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0889159116305645\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2016 study<\/span><\/a><span style=\"font-weight: 400;\"> indicated. Researchers looked at the effects of exercise on reducing inflammation levels in the body and found just one workout can have an anti-inflammatory effect. Inflammation has been known to <\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/ajpendo.00279.2017\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">decrease testosterone levels<\/span><\/a><span style=\"font-weight: 400;\"> in the body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Rice explains that working out is nothing other than a cardiovascular pump that circulates blood and removes these inflammatory particles your body needs to get out. This makes it easier for the body to build up testosterone naturally. It\u2019s similar to how a pool filters water in order to clean it.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Can working out too much lower testosterone?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Too much exercise can actually harm testosterone production. \u201cIf someone is stressing their body out,\u201d Dr. Rice says, \u201cand they\u2019re becoming adrenally exhausted, it&#8217;s going to be difficult to produce testosterone adequately.\u201d\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Testosterone booster workout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercises to boost testosterone are resistance training or weight training. \u201cWorking out large muscle groups like your legs and your glutes results in an increase or jump in your testosterone level in your body to allow for recovery,&#8221; Dr. Swartzon says. Testosterone <\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00599.2016\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">triggers muscle tissue<\/span><\/a><span style=\"font-weight: 400;\"> to grow and aids in the muscle recovery process. Thus, it may be more effective to lift heavier weights for exercises like deadlifts and bench press, rather than doing many reps at a lighter weight. The mechanisms your body uses to repair these muscles come from the body\u2019s testosterone levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leg workouts, including squats, are great to do. In fact, strength training that uses large muscle groups <\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/5\/4\/81\/pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">boosts testosterone<\/span><\/a><span style=\"font-weight: 400;\"> more than smaller muscles. This means squats can increase testosterone levels more than doing push-ups on their own since the muscles in the legs are larger than the ones in your arms, though push-ups can still be a great part of a full-body workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High intensity interval training (HIIT) can boost testosterone levels, according to a <\/span><a href=\"https:\/\/europepmc.org\/article\/med\/25373470\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2014 study.<\/span><\/a><span style=\"font-weight: 400;\"> This is a style of working out that involves doing intense sprints of cardio with short rest periods. HIIT works well because it&#8217;s a major form of exercise that can help expand your lung capacity, says Dr. Rice. HIIT is one of the main forms of exercise that can expand lung capacity, so you can take in more oxygen and build lean muscle mass which produces more testosterone, he explains. It\u2019s a good mechanism to build testosterone naturally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Endurance training such as long-distance running or cycling has many benefits to your body and mind. However, endurance exercise <\/span><a href=\"https:\/\/journals.lww.com\/ebp\/Abstract\/2016\/12000\/Does_long_distance_running_have_an_effect_on.20.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">won\u2019t boost testosterone levels<\/span><\/a><span style=\"font-weight: 400;\"> because longer exercises increase cortisol levels and limit the amount of testosterone being produced, says Dr. Swartzon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you run or cycle, it might be a good idea to mix up your workouts with different types of exercise such as HIIT and weight-lifting to reap the benefits of a testosterone boost.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pre-workout powders with testosterone<\/span><\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6083567\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Pre-workout powders<\/span><\/a><span style=\"font-weight: 400;\"> often contain multiple ingredients, including caffeine. They may help augment performance in some ways and facilitate recovery. Pre-workout powders don\u2019t have a direct impact on your testosterone levels. The ingredient list should be carefully reviewed and discussed with your healthcare provider to determine if it is safe to take.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some workout aides contain testosterone supplements. However, Dr. Rice warns that claims that they can increase testosterone levels are mostly unproven. In fact, given the lack of data to support the effects of testosterone supplements, many of the success stories you might hear are just that: stories. Taking supplements isn\u2019t a sustainable way of producing testosterone. \u201cIt doesn&#8217;t work in every man, and it&#8217;s just a short-term gain,\u201d Dr. Rice adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that testosterone supplements are not the same thing as <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/low-testosterone-treatment-and-medications\"><span style=\"font-weight: 400;\">testosterone replacement therapy<\/span><\/a><span style=\"font-weight: 400;\">, which is given under the supervision of a medical provider.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Other ways to increase testosterone levels quickly<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to Dr. Swartzon, instead of thinking about <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/how-to-increase-testosterone\/\"><span style=\"font-weight: 400;\">ways to increase your testosterone levels<\/span><\/a><span style=\"font-weight: 400;\">, it might be helpful to look at how to limit your decline in testosterone production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides working out, there are a few ways you can boost testosterone and maintain your circulating testosterone levels, according to Drs. Rice and Swartzon. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get enough sleep<\/b><span style=\"font-weight: 400;\">, at least seven to 10 hours a night. \u201cThere&#8217;s so much undiagnosed sleep apnea out there and it all ties in to the inability to build and make testosterone,\u201d Dr. Rice explains.<\/span> <span style=\"font-weight: 400;\">The amount of sleep you get, as well as how <\/span><i><span style=\"font-weight: 400;\">well<\/span><\/i><span style=\"font-weight: 400;\"> you sleep can impact your testosterone levels. Testosterone levels are at their <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3955336\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">highest<\/span><\/a><span style=\"font-weight: 400;\"> while you sleep, but you need at least three hours of deep slumber to get this benefit. Since those who have sleep apnea typically have broken sleep, testosterone levels can be decreased.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat nutrient-dense, whole foods. <\/b><span style=\"font-weight: 400;\">Eliminate as many sugars and foods that quickly convert to sugars in the body as much as possible. According to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6266690\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">, eating too many breads, pastries, dairy products, and desserts can increase body fat and negatively affect testosterone levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep your body fat percentage in normal range<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce stress in your life<\/b><span style=\"font-weight: 400;\">, as this <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24431964\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">decreases<\/span><\/a><span style=\"font-weight: 400;\"> your levels of cortisol. High levels of cortisol, known as the stress hormone, can decrease testosterone levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep alcohol consumption to moderate levels<\/b><span style=\"font-weight: 400;\"> to limit the negative impact it has on testosterone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider vitamin supplements, such as vitamin D and zinc.<\/b><span style=\"font-weight: 400;\"> \u201cMany people are <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5817208\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">low in vitamin D<\/span><\/a><span style=\"font-weight: 400;\">, which adversely affects testosterone levels,\u201d Dr. Swartzon adds. Low levels of zinc have also been<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6010824\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">linked to<\/span><\/a><span style=\"font-weight: 400;\"> low testosterone. It may be a good idea to have your levels checked to make sure they\u2019re in normal range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have sex.<\/b><span style=\"font-weight: 400;\"> According to Dr. Swartzon, being intimate with a partner can boost levels of testosterone.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have a medical condition or otherwise need to quickly increase testosterone levels, talk with your healthcare provider about <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/testosterone-cypionate\"><span style=\"font-weight: 400;\">taking medication<\/span><\/a><span style=\"font-weight: 400;\"> or a testosterone replacement therapy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIf someone has very low testosterone levels, they need to strongly consider getting onto replacement therapy if they are a candidate for this treatment,\u201d explains Dr. Rice. \u201cTestosterone replacement helps reduce the risk of certain medical issues, and it greatly improves quality of life.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Testosterone is a sex hormone secreted by the adrenal glands, the testes in men, and the ovaries in women. While both male and female bodies make it, males produce much higher amounts. When your testosterone is lower than normal (also known as low T), you can experience several negative health impacts. Symptoms of low testosterone [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":51921,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[17777],"coauthors":[20620],"class_list":["post-52033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-mens-health","franchise-workout-rx","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Does working out increase testosterone?<\/title>\n<meta name=\"description\" content=\"Certain types of exercise will increase testosterone more than others. 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