If you’re looking to boost testosterone, the answer may be as simple as heading to the gym. Here’s what you need to know about the connection between testosterone and exercise. 

Does Exercise Increase Testosterone?

Yes!

Everything from hormone therapy to dietary changes are on the table for athletes hoping to optimize their muscle mass and fat storage, but one of the most straightforward and accessible ways to boost testosterone levels is through exercise. In this article, we will discuss the link between testosterone and exercise and share some of our favorite ways to boost your T levels through movement. 

Please note that for transgender athletes engaging in hormone therapy, targeted workouts might not have the same effect on your T-levels. We recommend chatting with your doctor before trying alternative therapies alongside your treatment.

What Is Testosterone and How Is It Produced?

Testosterone is a hormone naturally produced in the body. It’s often associated with only biological males, being produced in large amounts in the testicles—but ovaries also produce this hormone, though generally to a much lesser degree. Testosterone is also produced by the adrenal glands.

For biological males, testosterone typically begins increasing naturally during puberty. This increase leads to major changes: the voice deepening, body and facial hair increasing, and the body bulking into a more muscular adult. However, having sufficient T levels is important throughout life, not just in the teen years. This is why so many athletes work to keep their testosterone pumping through exercise. 

There have been many studies over the last few decades surrounding testosterone and exercise. In general, it has been found that working out is more effective in producing lasting testosterone in biological males than females. However, it has also been shown that resistance training can be effective in temporarily boosting T levels in biological females. 

Exercise That Increases Testosterone

Ready to hit the ground running and pump up that T? Have a look at our most frequently asked questions about exercises that increase testosterone! 

Do Squats Increase Testosterone?

They sure do. These compound exercises are T-boosting champs! In fact, a 2014 study at the University of Texas even proved this, saying that squats produced much more T (as well as growth hormones) in participants than using a weighted leg press. 

Does Weightlifting Increase Testosterone?

Absolutely! As it turns out, all types of resistance training can help boost your testosterone levels. Seeing as weightlifting is essentially resistance training royalty, it stands to reason that hitting the barbell rack will help your body produce plenty of T. 

As we mentioned previously, resistance training is a particularly good option for biologically female athletes. Although studies indicate that the results may not last long, resistance workouts are one of the only workouts that produce more T in biological females. 

Does HIIT Increase Testosterone?

The answer to this one is a bit tricky. HIIT has shown to be great for increasing T levels in biologically male athletes. It has the opposite effect on biologically female athletes. In fact, some women purposely use HIIT to bring their T levels down. 

Exercises That Won’t Increase Testosterone

Does Cardio Increase Testosterone?

Cardio is one of our favorite types of exercise; it’s great for blood flow, fat burning, and breath…but one thing it can’t do is increase testosterone. In fact, these types of workouts can actually decrease T levels.

That being said, body fat can impact the ability to produce T. Some athletes might find that shedding fat through cardio can enable them to eventually utilize other techniques and workouts to better boost testosterone.

Does Running Increase Testosterone?

Nope. Sorry. 

Running counts as cardio, and as we already mentioned, this type of workout has actually been shown to reduce T levels in athletes. While it’s a great way to stay fit, we’d leave this one behind when it comes to boosting testosterone. 

Does Walking Increase Testosterone?

This is also a “no.” Walking also counts as a form of cardio, so it may be a fantastic way to stay fit, but it’s no T-booster. 

Train for T at Jack City Fitness!

At Jack City Fitness, we have everything athletes need to succeed. If that includes increased testosterone, come and see us. We have the best coaches, equipment, group fitness classes, and facility accessibility in all of Boise, and we’re ready to help you to meet your goals. Call (208) 999-1111 today to learn more!