Does Working Out Increase Testosterone? The Effects of Exercise on Testosterone Levels Sleep is important for all aspects of health, including hormone production. Alcohol can interfere with testosterone production and lower your levels. You can also try taking supplements like vitamin D or zinc, which have been linked to higher testosterone levels. Overtraining can lead to an overtraining syndrome, characterized by a decrease in athletic performance, changes in mood, and other symptoms. Exercising regularly is a key part of any healthy lifestyle, but too much exercise can have some surprisingly adverse effects on your body, including lowering your testosterone levels. Whether you’re exploring TRT or seeking advice on lifestyle adjustments to boost your testosterone levels naturally, we’re here to help you navigate your path to wellness. Men who are generally more active typically have higher levels of testosterone. Heavy strength training and HIIT are the best workouts to boost testosterone, but even simply getting more active (like increasing your step count) can help. Try incorporating HIIT into your workout routine 1-2 times per week. This hormone is key for men, affecting muscle growth, sex drive, mood, and energy2. But, research shows the link between exercise and testosterone isn’t that simple3. The way our bodies respond to exercise depends on many things, like the type and intensity of the workout, and our age, body type, and fitness level. Ashwagandha is a well-known adaptogen that helps manage stress levels. Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. Body composition and fitness level factor into how exercise affects your testosterone, too. A small 2016 study found that obese and overweight men saw a boost in their T levels when they increased their physical activity, more so than when they solely restricted calories. Even still, short workouts can be a valuable addition to your fitness regimen – offering significant health benefits and flexibility for busy schedules. But it’s important to ensure these short workouts are at least moderately intense, and combined with other types of exercise throughout your week to achieve optimal results. This means that performing multiple “exercise snacks” can provide similar benefits to a longer workout – including improvements in blood pressure, cardiorespiratory health, blood fat, insulin and blood sugar levels. These findings suggest that short workouts can be a practical and efficient way to maintain overall health. HIIT alternates between short bursts (typically seconds) of intense exercise and periods of rest or low testosterone hair thinning-intensity recovery. These workouts are usually shorter than traditional cardio, but way more physically and mentally challenging. Popular HIIT exercises include sprints, burpees, jump squats, mountain climbers and battle ropes. If you’ve been working out consistently and not seeing any gains, you might have low T. Testosterone production is controlled by the hypothalamus and pituitary gland in the brain. The hypothalamus sends signals to the pituitary gland to release luteinizing hormone (LH), which then stimulates the testicles to produce testosterone. Feel free to ask us any question you