By Steven O. Mukoro
Testosterone is a major androgenic hormone produced primarily by the testes and plays an important role in male development, including the maintenance of muscle mass, bone health, sex drive and other male characteristics. Maintaining healthy testosterone levels is therefore an important aspect of men’s overall wellbeing.
Research suggests that regular physical activity can influence testosterone levels while also helping to manage stress and improve general fitness. However, the relationship between exercise and testosterone is complex, and the response varies from one individual to another.
Exercise and Testosterone
Studies have shown that testosterone levels can rise temporarily after exercise. Depending on the intensity and type of workout, this increase may last for several minutes or as long as an hour. While exercise offers numerous established health benefits, researchers continue to examine the extent to which these short-term hormonal changes translate into lasting health effects.
For men whose testosterone levels are at the lower end of the normal range, regular exercise may provide a useful boost. However, men with clinically low testosterone should not rely on exercise alone to correct the problem. Persistent symptoms or unusually low testosterone levels require proper medical assessment.
Factors That Influence Testosterone
Several factors can affect how a man’s testosterone responds to exercise.
Body weight: Being overweight or obese can be associated with lower testosterone levels. Regular exercise, combined with a healthy diet, can help with weight management and may consequently support healthier testosterone levels.
Age: Testosterone levels naturally tend to decline with age. Although exercise may not produce the same hormonal response in older men as it does in younger men, physical activity remains highly beneficial. Regular exercise can help preserve muscle strength, bone health, mobility and balance.
Time of day: Testosterone levels naturally fluctuate during the day, generally reaching their highest levels in the morning and declining later. Some research suggests that resistance training performed at certain times of the day can produce different hormonal responses.
Fitness level: A person’s existing level of fitness can also influence the hormonal response to exercise. Individuals who are new to exercise may initially experience a noticeable response as their bodies adapt to the physical challenge. Over time, however, the hormonal response may become less pronounced as the body becomes accustomed to a particular routine.
Which Exercises Are Best?
Different forms of exercise provide different benefits, but resistance and strength training appear particularly useful when the goal is to stimulate a temporary testosterone response.
Weightlifting and other resistance exercises can engage large muscle groups and produce a stronger hormonal response than some forms of low-intensity exercise. Full-body workouts that involve several major muscle groups can therefore be incorporated into a well-rounded fitness programme.
For those engaging in strength training, exercises involving larger muscle groups can be particularly beneficial. Depending on an individual’s fitness level, workouts may include moderate-to-heavy resistance, appropriate repetitions and relatively short recovery periods.
However, strength training should not be the only component of an exercise programme. Cardiovascular exercise is important for heart and metabolic health, while flexibility and mobility exercises can support movement and reduce the risk of injury.
Avoid Overtraining
More exercise is not necessarily better. Excessive or very intense training without sufficient rest can place considerable stress on the body. Prolonged physical stress may increase levels of cortisol, a hormone involved in the body’s response to stress, and may be associated with reduced testosterone levels.
The objective, therefore, should be consistency rather than exhaustion. Adequate sleep, proper nutrition, hydration and recovery are just as important as the workout itself. According to health experts, Rudy Mawer, MSc, CISSN and Rachael Ajmera, MS, RD – authors of healthline.com, aside physical activity or exercise, “a nutritious diet and healthy lifestyle can help optimize testosterone levels and promote overall health.”
Ultimately, exercise should be viewed as one part of a broader approach to maintaining hormonal and overall health. Regular strength training, cardiovascular activity, healthy weight management, good nutrition and adequate rest can all contribute to better physical wellbeing. Men experiencing persistent symptoms associated with low testosterone should consult a qualified healthcare professional rather than attempting to treat the problem through exercise alone.
English