Does Working Out Naturally Increase Testosterone?

If you’re looking to boost your testosterone levels naturally, you might be wondering if working out can help. Learn more about the connection between exercise and testosterone levels, and find out if working out can increase your testosterone levels.


The idea that working out can increase testosterone is something that has long been discussed in health and fitness circles. Testosterone is an important hormone in the body and having the correct balance is essential for both physical and mental health. If you are looking to boost your testosterone naturally, then exercise can be an effective way to do so. In this article, we will explore what research has revealed about the effects of exercise on testosterone levels, as well as which types of exercise may help naturally increase your levels.

Benefits of Exercise on Testosterone

Exercise has long been known to be beneficial for health and wellbeing. Recent studies have also found that it can have a positive effect on testosterone levels. Exercise increases the production of various hormones in the body, including testosterone, which can have beneficial effects on a person’s overall health. Let’s look at the benefits of exercise on testosterone levels in more detail.

Increase in Total Testosterone

It is well-known that exercise has numerous health benefits, including improved cardiovascular function, muscular strength and endurance. However, regular physical activity also offers a range of lesser-known advantages. Recent studies have found that exercise can lead to increased levels of testosterone, the primary male hormone responsible for male characteristics such as an increased libido, increased strength and improved psychological wellbeing.

The body produces both free and total testosterone. Free testosterone refers to the amount of unbound testosterone in your bloodstream which is available for use by the body. Total testosterone, however, refers to all bound and free forms of the hormone circulating within the body with each serving different purposes. Studies have shown that exercise can significantly increase both free and total testosterone levels in men as well as reduce cortisol levels which is a hormone associated with stress.

The most effective ways to increase both types of testosterone naturally include vigorous resistance training combined with aerobic activity as this way of exercising has been shown to raise testosterone production significantly more than aerobic or resistance training alone. Other activities deemed beneficial for increasing balanced testosterone levels are sprints, plyometrics, weightlifting or any type of high intensity interval training (HIIT). HIIT has been shown to be one of the quickest methods for raising free and total testosterone levels whilst requiring minimal time commitment in comparison to other forms of exercise such as endurance based activities.

Increase in Free Testosterone

One of the primary benefits of exercise on testosterone is an increase in free testosterone. Free testosterone, also referred to as bioavailable testosterone, is the portion of total testosterone that is readily available for use at the cellular level. This free form of testosterone can be found circulating throughout the bloodstream, and it plays a fundamental role in many metabolic processes, including anabolic muscle growth. With regular physical activity, men’s bodies produce more free testosterone that can aid in muscle hypertrophy (growth).

Increased levels of total serum (blood) testosterone is one of the most widely researched effects of exercise on testosterones. Studies have shown that moderate-to-high intensity cardio interval training positively increases serum levels. As a result, men who engage in regular aerobic exercise notice significant improvements in their overall strength and endurance capabilities. Unlike with dietary changes such as reducing fat intake or supplementing with zinc, total serum concentrations experience a direct correlation with exercise participation – meaning that if an individual stops exercising regularly, serum concentrations may begin to drop off again over time.

In addition to increases in both bioavailable and total serum concentrations of testosterone, research has indicated a concurrent decrease in cortisol levels (a stress hormone) which suggests a positive psychological effect too. Exercise’s ability to reduce stress hormones can help alleviate feelings of depression some men experience due to low T-levels as well as improving mental clarity by releasing endorphins into your system – natural mood enhancers! Regular vigorous activity has been proven beneficial for overall health and physiological well-being; this applies particularly when looking at its impact on circulating hormone levels such as those found inside testosterones.

Increase in SHBG

Exercise has been proven to be beneficial for overall health and well-being, including testosterone levels. Studies have found that regular exercise can positively affect hormones like testosterone and its derivative sex hormone binding globulin (SHBG). SHBG is a glycoprotein that plays a role in regulating the action of hormones such as estrogen and testosterone. Increased levels of SHBG reduce the amount of free testosterone circulating in the body, thus reducing its action.

Studies have found that regular exercise increases muscle density and mass, which in turn stimulates increased production of SHBG. Reports from 2005 show a significant increase in levels of SHBG following resistance training sessions as well as aerobic exercises such as running and cycling. Exercises that provide intensity are especially important because they cause an increase in combined tissue destruction to lead to more pronounced increases in SHBG over shorter time frames. More recent studies have also indicated an increase in plasma concentrations of Testosterone due to high intensity exercise training even without heavy weight lifting involved, meaning one doesn’t have to be a hardcore gym goer to reap the benefits!

Potential Risks of Exercise on Testosterone

Exercise is widely touted as an effective way to improve physical and mental health. It can help reduce stress, build muscle mass, and increase endurance. But for the purpose of this article, we will be focusing on the potential risks of exercise on testosterone levels. Working out has long been associated with increasing testosterone, but it may not always be beneficial. Let’s explore the potential dangers of working out and testosterone.


One of the potential risks of exercise on testosterone levels is related to overtraining. When you train too hard and don’t give your body a chance to recover, it can lead to hormonal imbalances. If you don’t take enough rest days and allow your body to recover, this can result in lower levels of testosterone than when you began exercising. Overtraining can also lead to increased levels of cortisol, a hormone that actually competes with testosterone for receptor sites in the body. Therefore, it is important to ensure that your workouts are well-rounded and that you give your body adequate rest after each session. Additionally, if you notice fatigue, poor performance or mood changes during your workout regimen, it may be time to adjust or take a break from training altogether.


Although exercise is an effective way to naturally and safely increase testosterone production, over-supplementation of the hormone can be detrimental to health. Most athletes find that a carefully planned supplement routine can help boost natural production, while avoiding potential risks due to over-supplied hormones in the body. Specialized techniques such as split routines, working out with partner/teammates, and structured reparative exercises have been proven to boost testosterone levels.

However, consuming too much more supplemental forms of testosterone in addition to regular exercise can have adverse effects on male health. In some cases, supplementing too much can lead to an excessive amount of the hormone being detected in the bloodstream, resulting in potential side-effects such as premature balding, changes in cholesterol levels and an increased risk of cardiovascular disease. Furthermore, over-supplementation can lead to disrupted sleeping patterns due to emotional imbalances caused by too many hormones in the body. It is important for those seeking a natural increase in testosterone productions to work closely with their physicians if they wish to incorporate any additional supplements into their plan for safe and effective results.


The evidence suggests that physical activity can have a positive effect on testosterone levels in both men and women. Research has established that exercise can improve testosterone levels for those who are physically active, overweight, or obese. Additionally, strength training is particularly beneficial for boosting testosterone levels in older individuals.

Overall, research has shown that physical exercise is the safest and most effective way to increase testosterone levels naturally. While it’s certainly possible to take supplements or hormones to achieve similar results, these solutions carry far greater risk and potentially serious side effects. By taking advantage of the natural benefits of exercise and knowing what type of exercises are best for increasing testosterone, one can greatly enhance his or her fitness level without risking any significant health problems.

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