Have you been recently diagnosed with low testosterone?
Do you suspect you might have low testosterone?
Well, if you’re 30 and above, that very well might be the case. After all, men experience a gradual decline in testosterone levels from that age and above.
And if it is – then exercising might help boost your testosterone count.
While fitness professionals and doctors alike still have plenty to learn about exercise and how it relates to testosterone levels, one thing is definitely known: you need to exercise regularly for you to actually benefit.
See, your testosterone temporarily spikes from 15 minutes to an hour after you exercise.
And, although it’s yet unclear how this temporary testosterone boost from exercising benefits you, exercise definitely gives you a lot of perks that trickle down across many aspects of your health.
While men diagnosed with low testosterone won’t probably increase their serum levels just by doing exercise alone, men who are on the lower end of the normal spectrum may benefit from exercising.
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Testosterone and Exercise: 4 Critical Success Factors
Four factors determine how much you get out of your workout as far as an increase in testosterone is concerned:
- Your current weight. Exercise can help boost your testosterone by helping you shed excess weight – especially if you’re obese or overweight.
- Your current age. Studies indicate that the older you are, the less your testosterone gains after exercising. Nevertheless, don’t let that stop you from exercising at any age, because you will still stand to gain plenty of health benefits by even just engaging in light physical activity for 15 minutes a day.
- The time you exercise. Testosterone levels fluctuate throughout the day, with T levels at their highest immediately after you wake up. Likewise, your serum testosterone levels may dip their most during the afternoon. According to studies, resistance and strength training workouts may give you a bigger testosterone boost when you exercise in the evening. Try scheduling your workouts later in the afternoon and see for yourself.
- Your current fitness levels. If you’re not fit, and you begin exercising, you might experience a temporary but larger increase in testosterone levels than a person who’s already fit. However, your body will plateau after several weeks, and you’ll begin receiving a lower response. The more challenging it is, the more significant your potential gains might be – but remember, never overtrain.
Testosterone and Exercise: Best Practices
Resistance and endurance training can give your body a temporary testosterone boost. In particular, however, strength/resistance training and weightlifting tend to give you the best results.
That said, here are some of our best practices for resistance training – so you can get the most out of the benefits that it brings to your testosterone levels:
- Try to exercise several muscle groups. Performing a full-body exercise will more likely bring more hormonal benefits than focusing on just one muscle group.
- Lift heavier weights. Opt to lift heavy weights with fewer reps than doing more reps using light weights.
- Don’t overbreak. Don’t slack off in your workout – shorter rest periods help you maximize your workout time.
- Don’t forget your cardio and flexibility. Don’t skip out on your stretches and your cardio – incorporating them into your routine can only bring good things.
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Overtraining is a perilous pursuit, particularly for elite athletes and overzealous amateurs; it has the potential to have deleterious effects on the body, evidenced by a decrease in testosterone levels. This reduction in testosterone is accompanied by a concomitant increase in cortisol, a hormone associated with stress. Consequently, elevated cortisol levels can precipitate a further fall in testosterone.
If you’re experiencing soreness, trouble falling asleep, or taking longer to recover from workouts, you might be overtraining. Don’t overtrain – the injuries you might suffer aren’t worth the potential gains you might make from training too hard. Push yourself, but don’t be too hard on yourself. Take breaks in between workouts and eat a balanced diet to recover post-workout. You got this.
