Not much has been reported about the effect of variable vs. constant exercise intensities on serum testosterone concentrations. Table 1 contains a brief summary of the analyzed data on the effect of exercise on serum testosterone concentrations. This review article intends to clarify the factors that contribute to the variability in serum testosterone concentrations during exercise, and the underlying mechanisms. Age, higher body weight, poor nutritional status, stress, sleep deprivation, and alcohol consumption are known physiological factors leading to lower serum testosterone concentrations. Consuming healthy fats may also help support testosterone levels and hormone balance. According to a 2020 literature review, the effects on testosterone levels can vary based on several factors, including the type of exercise and the training intensity.
Exercise is only one factor that influences hormone health. A balanced routine that includes strength training, cardio, and low-impact workouts can support overall health, fitness, and long-term performance. For most people, the healthiest approach is to combine different types of exercise.
Below we analyze the effect of the type of exercise (i.e., endurance or resistance), intensity, volume (i.e., the amount of muscle involved), obesity, and age on the acute or immediate post-exercise plasma testosterone changes. For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. In a 2021 study, zinc supplementation increased testosterone levels and improved sexual function in postmenopausal women with low blood levels of zinc. Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial, too.
Kettlebell swings are a full-body move that’ll have your heart pounding and your hormones surging. As you twist from side to side, imagine you’re wringing out extra testosterone from your torso. Take a giant step towards better hormone health with lunges. Drop and give me 20, and feel the testosterone start flowing! Pull-ups are a testosterone-boosting powerhouse, working your back, arms, and core all at once.
There appears to be a relative exercise intensity that must be reached in order to induce changes in serum testosterone concentrations . Future studies should focus on clarifying the metabolic and molecular mechanisms whereby exercise may affect serum testosterone concentrations in the short and long-terms, and furthermore, how this affects downstream mechanisms. Thus, serum total testosterone levels, which are closely related to erectile function, may be increased in patients with ED by reducing fat percentage and improving cardiorespiratory fitness. In patients with ED, serum total testosterone levels were negatively correlated with body and abdominal fat percentages, and positively correlated with cardiorespiratory fitness.
Studies show that challenging strength workouts can cause a short-term rise in testosterone after exercise. In other words, both men and women experience a testosterone response to exercise. However, depending on your sex, different areas produce different amounts For instance, in men, most testosterone is produced in the testicles. Understanding how testosterone responds to exercise and how biological sex plays into this response can help you choose workouts that support your fitness goals.
With regard to physical fitness parameters, only cardiorespiratory fitness was found to have a significant positive correlation with serum testosterone levels, implying that exercise targeting cardiorespiratory fitness would be helpful in increasing serum testosterone levels. Body and abdominal fat percentages were found to have statistically strong, significant negative correlations with serum testosterone levels. We investigated the correlations of serum total testosterone (TT) levels with body composition and physical fitness parameters in patients with erectile dysfunction (ED) to know the best exercise for testosterone deficiency. Another study by Lovell et al. found no significant changes in resting plasma testosterone concentrations after 16 weeks of aerobic or resistance exercise in men aged 70–80 years.

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