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Harvard Health Publishing provides trustworthy, evidence-based health content with the authority you demand and the impact you need. People should also limit saturated fat and make sure they consume omega-3 fatty acids. Does everyone benefit from cutting saturated fat in their diet? Choose the plan that fits your health goals.
Testosterone is often described as the primary male sex hormone, but everyone produces it.
Proper nutrition, high protein intake and consistent resistance training can dramatically reduce symptoms of menopause and support long-term health through this transition. For starters, a healthy sex life is important in regulating your sex hormone and testosterone levels. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. Resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. A 2021 meta-analysis found that in healthy men, structured resistance training does not significantly raise resting total or free testosterone. While working out can slightly increase testosterone in metabolically healthy men, it won’t be enough to treat hypogonadism, a condition caused by clinically low testosterone levels.
Resistance training exercises like weight lifting are most likely to boost testosterone levels longer term by building and maintaining muscle mass and improving overall metabolic health. Yes, exercise increases testosterone levels, particularly resistance training.4 One study found that men who exercised regularly had higher testosterone levels than men who didn’t.5 People who want to build muscle, increase strength, improve body composition, or support healthy hormone levels may benefit most from including these workouts in their routine. When you do challenging workouts, especially strength training or high intensity exercise, your body briefly increases testosterone levels. Certain types of exercises, such as resistance training and high intensity interval training, can increase testosterone levels. Some research found that people experienced increases in muscle strength and mass after 8 to 12 weeks of taking peptides in combination with resistance training.
If you’re serious about optimizing your testosterone levels, weightlifting should be a central part of your exercise routine. Cardio can enhance cardiovascular health, but it won’t do much for muscle growth, strength, or testosterone production. While cardio is excellent for cardiovascular health and burning calories, it’s weightlifting that truly stands out when it comes to enhancing testosterone production. However, working out alone won’t cause a long-term increase in testosterone levels, El-Zawahry says. By exercising, you’ll likely maintain a healthy weight and improve your cardiovascular functioning, which has positive effects on your testosterone.
\"If they\'re a casual resistance trainer, they\'re probably not going to see any substantial mark in testosterone changes,\" he adds. For instance, if you’re lifting heavy weights with lots of sets over a 45-minute time period, you’ll see a bigger impact. Obesity is linked to low testosterone and other health problems. A 2018 study suggested that some male elite athletes had low testosterone concentrations, but the low T may be linked to higher cortisol levels in the blood from working out. Body composition and fitness level factor into how exercise affects your testosterone, too. \"If we are going to summarize the results of these studies in one easy statement, exercises do not significantly change testosterone level,\" he says. (That’s one of its functions, anyway; it has many others.) But other hormones also contribute to muscle building and endurance.
In general, consuming some protein every three hours or so \"has been shown to lead to more favorable changes in whole body composition, as well as muscle mass production,\" Butts says. Again, if your goal is muscle gain, it’s unlikely to happen without proper, regular fuel—namely protein. Their testosterone levels lowered, and their cortisol levels rose, too. Fasted weight lifting, then, simply refers to hitting the squat rack (or resistance bands or a Peloton strength class) six-plus hours after your last meal.
Or maybe your doctor or registered dietitian recommended an intermittent fasting plan for your health goals and you’re wondering if it’s OK to strength train—even if your last meal was 12 hours ago. Some people view peptides as a more natural alternative to anabolic steroids, praising them for their ability to boost muscle mass, promote fat loss, and help bodybuilders maximize their workout results. Several studies showed that a high-protein diet actually decreased testosterone levels.
Testosterone, the main male sex hormone that’s produced by the testicles, is anabolic and does help you build muscle. \"Testosterone levels are affected by exercise, but ongoing work is needed to really understand what is happening,\" says Edward Cherullo, M.D., chair of urology at Rush University Medical Center in Chicago. Exercise is only one factor that influences hormone health. Despite these differences, HIIT can still provide important benefits such as improving cardiovascular fitness, metabolic health, and endurance. However, studies in women show mixed results, with some finding little change or even slight decreases in testosterone after certain HIIT programs.

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