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When your testosterone health is optimal, your body is primed for building strength, recovering quickly, burning fat, and maintaining high energy. For most people, the best strategy is to focus on a balanced fitness routine that includes strength training, cardio, and healthy lifestyle habits that support long-term health. Cardio exercises are still valuable for overall health, even though they may not strongly affect testosterone levels. During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice. Some forms of exercise can temporarily boost testosterone, which helps support muscle repair, strength gains, and overall fitness.
Maintaining balanced testosterone levels may also help lower the risk of certain health conditions, such as obesity, type 2 diabetes, and cardiovascular disease. However, working out alone won’t cause a long-term increase in testosterone levels, El-Zawahry says. El-Zawahry says any exercise benefits your general health and helps you maintain a healthy body weight and T level. When you work out, you’ll improve your overall health and reduce your body fat, which he says can improve testosterone.
However, above the age of 70 years, longitudinal declines in T levels are accompanied by increases in luteinising hormone, suggesting impairment of testicular hormone production . The cardiovascular sub-study of T Trials analysed 73 men from the T arm and 65 from the placebo arm of the main trial, reporting an increase in non-calcified plaque volume in T-treated men, with larger and longer duration studies recommended to clarify this issue 180, 181. An RCT of transdermal T at relatively higher doses in 209 men aged 65 years and older with mobility limitations was discontinued due to an excess of broadly defined cardiovascular adverse events in the active treatment arm of the study .
This quick, intense effort can also give your testosterone a temporary boost, similar to resistance training. When it comes to boosting testosterone, resistance training is probably the most effective. In the short term, working out – especially high intensity workouts – can actually give your testosterone levels a temporary boost. It’s often linked with exercise because physical activity, especially strength training, can boost its production. Get a moderate amount of fat for hormone health.
Collectively these studies suggest the addition of supraphysiological T treatment to exercise training over 12 weeks improves the benefit of exercise alone by ~ 2–threefold. In this study, serum T levels in the T + Ex group increased from 14.9 ± 1.3 at baseline to 112.5 ± 10.6 nmol/L. These results were later reinforced by a Cochrane review of 73 trials comprising 3059 older adults which demonstrated that progressive resistance training has a large effect (0.84) on muscle strength .
In this review, we compare the impacts of T treatment aimed at achieving physiological T concentrations in middle-aged and older men, alongside the impacts of ecologically relevant forms of exercise training. By understanding the role of testosterone in fitness and taking steps to protect your hormone health, you can regain control and unlock your full potential—both in and out of the gym. Testosterone is a crucial element in how your body builds muscle, recovers from exercise, burns fat, and sustains motivation. Avoid overly restrictive diets, and include healthy fats like avocados, olive oil, and nuts, which support hormone balance. You might notice plateaus in performance, difficulty adding muscle mass, or even a gradual loss of strength despite consistent training.
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. Some research suggests HIIT may temporarily increase testosterone in men. These exercises recruit multiple muscle groups and tend to produce stronger hormonal responses. In other words, both men and women experience a testosterone response to exercise. So don’t skip your workout—it’s good for your T levels and your overall health. "However, you may feel a good boost of energy with exercise because of a surge in cortisol level rather than testosterone," El-Zawahry says.
Contrary to widely held belief, endurance trained older men (70–81 years) also have preserved strength characteristics relative to body mass . Of note however, the improvement in upper body strength in the non-exercisers was significantly greater in those randomised to T, compared to placebo. However, direct comparisons between Pasiakos et al. and the earlier studies from Bhasin et al. and Giorgi et al. are difficult, as all participants from Pasiakos et al. also underwent a severe (55%) energy deficit (diet and exercise induced) which likely affected muscular strength improvements. Although a portion of the age-related decline in strength may be related to muscle mass, there is also evidence to suggest that neural processes play a role. However, the effect of resistance training on muscular strength in older adults is well established 120, 121 and supported by the highest category of evidence 122, 123. Although perhaps unsurprising, it is important to note that, following cessation of T treatment, muscular strength levels may not be maintained (unless otherwise targeted) , and the rate of strength loss may be correlated with the length of the antecedent T administration period . Consequently, low muscle strength also independently predicts all-cause mortality in men 102–105, making it a pertinent outcome to assess in middle to older aged men.
The body's cortisol level may increase as response to stress on the body and may decrease testosterone production. Elevated testosterone levels may be found in a variety of disorders where its production. In women, the spike in testosterone levels is lower than in men. In the longer term, improvements in body composition and in strength and aerobic fitness are likely to have important consequences for successful aging.
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