Does Exercise Increase Testosterone? (And Which Ones Do)

There are two things you have to understand when it comes to testosterone and how your body responds to it.

Normal Testosterone Production

In a normal healthy person, testosterone levels will fluctuate slightly throughout the day. But they shouldn’t go to extreme highs and lows.

In men, testosterone is mainly produced in the testicles, and it plays a key role in libido, building muscle tissue, facial and body hair, and many other things.

In women, it’s the ovaries that produce a small amount of testosterone compared to men. It’s also quite a lot less important for overall health and weight management for women.

However, if you are experiencing significant fluctuations in testosterone levels or related symptoms, seeking guidance from a trusted online TRT clinic can provide expert advice and effective treatment options.

These clinics specialize in testosterone optimization and can help you achieve a balanced hormonal state and optimal well-being.

Exercise And Testosterone

Physically active men will naturally produce more testosterone if they do the right kind of resistance exercise. The increased T count will get to all muscle groups, and the sex hormones will help increase the amount of muscle fibers.

Muscles react to the presence of growth hormone and testosterone by increasing muscle protein synthesis, and that’s a positive not just for endurance athletes.

When you boost testosterone levels, the male sex hormone also plays a key role in your body composition.

Now, let’s take a look at what you need to do if you want to start naturally increasing testosterone.

“Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1% each year starting at around age 40. Luckily, you can stave off the process.”

- Mensjournal.com

The first thing I want to say is that you have to go for regular exercise to boost your T-levels. You can’t assume that if you train once a week, your T-levels will magically improve. It has to be a process where you gradually improve your testosterone responses.

Try High-Intensity Interval Training (HIIT)

HIIT is a form of strength training where you have multiple stations, and at each station, you perform an exercise at the highest possible intensity. With only short rest periods in between each station, you’ll barely have time to catch your breath.

There was an interesting study that compared short sprints to a 45-minute run [1]. The hormone values increased significantly more in those people that sprinted.

With the diversity of HIIT that achieves maximal aerobic exercise levels, the strain on the muscles will also signal more muscle mass growth.

Here are the main benefits you may experience when you tackle low T-levels. 

1. Better Semen Parameters: You won't just notice a higher libido, but if you’re trying for a baby, then higher T-levels will play a key role in your success rate.
2. Effectively Losing Weight: A higher T count will directly impact your body’s fat distribution, especially around the upper body and belly.
3. More Muscle Growth: Along with the effect on your fat reserves, testosterone will also make it easier for you to bulk up without the need for resorting to banned hormone treatments.
4. Improved Mental Reaction Time: Testosterone may also be linked to how fast your brain can react to different senses. This is particularly important in many types of sports, but also for day-to-day work and study activities.

Along with putting in maximum effort at the gym, you can do a few other things to naturally increase testosterone levels.

1. Reduce Your Stress Levels

Excess cortisol production and the disruption of the cortisol cycle can lead to a significant build-up of stress hormone levels.

Not only will this make you feel stressed and anxious, but you’ll also disrupt your body’s ability to produce testosterone.

2. Take Mineral And Vitamin Supplements

Vitamins B and D, along with zinc, are the most important micronutrients that you can take to ensure your body can produce testosterone. They are key building blocks of the molecules that make up this hormone.

Also,  you can use testosterone boosting herbs. They are great natural supplements.