Does Working Out Kill Testosterone?

You’ve probably heard that working out can kill your gains, but is there any truth to this? We take a look at the research to find out.


Many people who exercise want to know whether working out can kill testosterone, which is a popular hormone among men. Testosterone has a large role in male health, affecting height and muscle development as well as sex drive, hair growth, and mood. While there is some evidence that exercise causes testosterone levels to drop temporarily, it does not affect long-term levels of the hormone. In this article, we will discuss the surprising details of how working out may affect your body’s natural production of testosterone and what you can do about it.

The Effects of Exercise on Testosterone

When it comes to the effects of exercise on testosterone, there is still much debate about whether it increases or decreases it. Some say that resistance training can have a positive effect on testosterone levels, while others contend that it can have a negative effect. This article will take a look at the evidence to determine the effects of exercise on testosterone and how to balance your fitness and hormone health.

Short-term Effects

When it comes to the effects of exercise on testosterone levels, the research is mixed. Research studies show that acute bouts of exercise can have both short-term and long-term effects on testosterone and other hormones. High-intensity, short-duration exercises have been show to cause a significant and immediate increase in testosterone levels for several hours following exercise. This increase is typically highest immediately after a session and diminishes over time following the cessation of exercise.

However, some evidence suggests that high-intensity, continuous exercise can reduce circulating testosterone concentrations during and immediately after exercise for up to four hours or longer. Low intensity activities are also thought to produce similar short-term reductions in testosterone levels. The extent of these reductions depend on the type, duration, frequency, and intensity of the activity being performed and may be exacerbated when combined with caloric restriction or nutrient intake below maintenance needs.

Long-term Effects

Recent research has found that when individuals engage in regular exercise, they can experience a significant increase in testosterone levels. The extent to which these levels remain elevated will depend upon the type of exercise performed, its intensity and how often it is undertaken.

In the short-term, intense bursts of physical activity followed by periods of rest have been demonstrated to positively affect testosterone levels. Studies have revealed that this could result in a 4% increase after a single session, with further increases seen after subsequent workouts. This is thought to be due to a combination of increased production on a hormonal level plus longer-term metabolic adaptations, such as improved muscle function and increased growth hormone production.

In terms of long-term effects, there also seems to be an association between physical activity and elevated testosterone. Regular endurance training or resistance training can lead to sustained improvements within normal ranges for healthy males aged 18-35 years old. Evidence has also been provided that older individuals who continue with regular exercise may even be able to achieve higher testosterone results than their younger counterparts who are less active. Overall, it’s safe to conclude that if you want higher testoserone levels longer term, then regular exercise undertaken over prolonged periods is likely your best bet!

Exercise and Testosterone Levels

Working out is an important part of healthy living for many people, and for good reasons. Exercise can help to improve your overall health and well-being. But what about testosterone? Does working out have any effect on your testosterone levels? In this article, we’ll discuss the relationship between exercise and testosterone, exploring the pros and cons of working out for testosterone production.

High-Intensity Exercise

High-intensity exercise is any activity that substantially raises a person’s heart rate for a sustained duration. It can include activities such as running, cycling, high-intensity interval training (HIIT), circuit training, and weightlifting. Research shows that these forms of exercise are beneficial to overall health, but they can lead to an increased level of cortisol relative to testosterone if done too frequently or with insufficient rest.

To maximize the benefits of high-intensity exercise while avoiding the associated risks, it is important to maintain an effective balance between training and rest. The American College of Sports Medicine recommends allowing at least 48 hours of recovery time between intense workouts or following a periodized approach that includes both strength and endurance training within a given week. This allows your body time to repair itself and gives you the opportunity to achieve peak fitness while minimizing the risk of long-term hormone imbalances from overtraining.

Low-Intensity Exercise

For men looking to maintain testosterone levels, low-intensity exercise is the key. Low-intensity exercise is defined as exercise that does not cause your body too much physical strain or put too much stress on it. Low-intensity exercises can include going for a walk, engaging in light jogging or cycle riding, doing some basic stretches, or any other activity that is not overly strenuous. Low-intensity exercise causes the release of endorphins (the “feel good” hormones) which can help to reduce stress and improve overall well-being. Additionally, low-intensity exercise helps to improve the circulatory system, lower blood pressure and provide a general sense of relaxation which can lead to increased energy and higher testosterone levels.

Diet and Testosterone

Diet is a major factor when it comes to testosterone production. Studies have shown that certain types of food, such as animal proteins and healthy fats, can help to naturally boost testosterone levels. On the other hand, certain types of food, such as processed foods and sugar, can decrease testosterone production. In addition to diet, other lifestyle choices, such as exercise, can affect your testosterone levels. Let’s dive deeper into the topic of diet and testosterone.


When it comes to overall testosterone levels, macronutrients like carbohydrates, fats, and proteins can influence hormones. Eating in a calorie deficit not only carries metabolic consequences but can put the body under excessive stress that can result in an imbalance of hormones. The body requires additional macronutrients to make necessary testosterone.

Carbohydrates: Eating enough carbohydrates helps maintain consistent hormone levels as well as adequate glycogen storage for muscle stimulation. Complex carbohydrates such as oatmeal, brown rice and sweet potatoes have been shown to have the most beneficial effects on your testosterone levels compared to simpler carbs like white bread or sugary foods.

Fats: Fats are important when it comes to testosterone production because they are essential for hormone production from the hypothalamus and pituitary glands. Healthy fats such as those found in avocados, organic meats and fish, nuts, and flaxseed oil must be consumed for optimal health and testosterone production. Healthy fats also help reduce inflammation which can aid in muscle recovery following strenuous workouts.

Proteins: Protein helps produce new tissue throughout the body which is problematic when consumed in excess amounts or during a strict dieting phase where a large portion of calories come from protein Instead of fat or carbs A diet that features a moderate protein intake (around 20-30% of total calories) is conducive to healthy hormone balance while providing nutrients necessary for hard training sessions.


Micronutrients are essential for optimal testosterone levels. Inadequate intake of micronutrients can lead to lower testosterone levels. Micronutrients are derived from a variety of food sources and include vitamins and minerals, such as zinc, magnesium, vitamin B6 and D, selenium, and others.

Consuming saturated fat increases testosterone levels; however, too much saturated fat can be detrimental to your overall health. Focus on consuming monosaturated fats instead, such as nuts and seeds, as these have a positive effect on testosterone production without the risks posed by an overly high saturated fat intake.

Eating foods with a low glycemic index (GI) can also help maintain healthy testosterone levels. Low GI foods release glucose into the blood at a slower rate than higher GI foods. Research indicates that high GI diets may lead to increased cortisol production which in turn lowers testosterone levels in both men and women. Examples of low GI foods include whole grains such as quinoa or oats, vegetables like spinach or tomatoes, legumes such as lentils or chickpeas, fruit like apples or pears, nuts like almonds or cashews and seeds like chia or flaxseed.


The answer to the question “Does Working Out Kill Testosterone” is no. The research clearly shows that exercise is beneficial for testosterone levels in the long run. This supports the many studies which demonstrate that regular exercise increases testosterone levels in men and women. However, achieving optimal results while exercising and increasing your testosterone levels will require a balanced workout regimen as well as an adequate amount of rest/recovery between workouts. A proper diet also plays a large role in achieving optimal results, as it ensures that you supply your body with all of the necessary nutrients for optimal health and performance.

It is also important to remember that short-term exercise can have a negative effect on your testosterone levels if you do not get proper rest and recovery time between exercises. This can be especially true if you are already suffering from depleted testosterones from overtraining or other conditions. Therefore, be sure to follow a balanced workout program and practice proper nutrition so that you can achieve optimal results with minimal risk of adverse side effects or suppressed testosterones.

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