• Resistance training promotes short-term testosterone increases and supports healthy baseline levels with consistent practice.
• High-intensity interval training can enhance testosterone when done with adequate rest.
• Prolonged endurance exercise at high volumes may suppress testosterone due to elevated cortisol and fatigue.
• Exercise improves overall health, reduces fat, and helps prevent obesity, positively influencing hormonal balance.
• Timing your testosterone test relative to exercise is essential for accurate results.

Exercise is often celebrated as a natural way to boost testosterone, a crucial hormone for muscle development, energy levels, and overall well-being. But does hitting the gym actually influence testosterone levels? According to experts such as Anthony Hackney, Ph.D., the impact depends on the type, intensity, and duration of the workout. While some exercises can temporarily increase testosterone, others might reduce it, particularly if performed in excess. Understanding how different types of physical activity affect this hormone can help optimize your fitness routine for better health and hormonal balance.

Does Working Out Affect Testosterone Levels? Insights from Experts

“The effect of exercise on testosterone levels varies with the type and intensity of the workout,” explains Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina. With extensive research experience, Hackney reveals the complex interplay between physical activity and testosterone. A study from 2018 found that some elite male athletes exhibited unexpectedly low testosterone levels, often accompanied by high cortisol—a stress hormone—suggesting that intense training might temporarily suppress testosterone. However, despite these low numbers, these athletes maintained lean physiques and showed no typical symptoms of low testosterone, indicating that doctors often prioritize symptoms over numerical values.

Brian McNeil, M.D., chief of urology at SUNY Downstate Health Sciences University, offers additional insights: exercise improves overall health and helps reduce excess body fat. Since obesity is closely linked to lower testosterone and other metabolic disorders, losing weight through exercise can indirectly promote healthier testosterone levels. The relationship between exercise and testosterone is complex, influenced by the nature of the workout and individual health factors.

Different workouts impact testosterone levels in varying ways. Resistance training, like weightlifting, has consistently been shown to have the most significant effect on increasing testosterone. This is due to the strain placed on large muscle groups and the metabolic stress of heavy lifting. Exercises like squats, deadlifts, and bench presses often result in short-term testosterone spikes following the workout.

Which Type of Exercise Impacts Testosterone Most? What Science Shows

High-intensity interval training (HIIT), which involves short bursts of intense exercise followed by rest, can also support hormonal balance and testosterone production. On the other hand, endurance activities such as long-distance running or cycling at a moderate pace for extended periods might decrease testosterone if done excessively, as they can lead to increased cortisol levels and fatigue.

High-intensity interval training (HIIT), characterized by brief bursts of intense activity followed by rest or low-intensity periods, can also promote hormonal balance and testosterone production. However, endurance activities—long-distance running or cycling at moderate intensity over extended periods—may have the opposite effect if done excessively, potentially lowering testosterone levels through increased cortisol and fatigue.

For optimal hormonal health, combining resistance training with moderate cardio is generally recommended. This balanced approach elevates testosterone while supporting cardiovascular fitness and maintaining healthy cortisol levels.

How Long Is Testosterone Affected After a Workout? Understanding the Duration

The impact of exercise on testosterone is generally transient but can vary based on exercise type and intensity. Following resistance training sessions, men typically experience testosterone elevations lasting from 15 minutes up to an hour. This acute hormonal surge supports muscle repair and growth mechanisms.

Over the long term, consistent training may improve baseline testosterone slightly by promoting lean muscle mass, reducing fat, and enhancing metabolic health. Yet, extreme training volume or insufficient recovery risks undercutting these benefits, leading to suppressed levels instead.

Doctors caution that timing matters when measuring testosterone. Because exercise temporarily shifts hormones, testing immediately after a workout could produce misleadingly high or low results depending on your regimen.

Will Exercising Affect Your Testosterone Test? What to Know Before You Test

Given exercise-induced fluctuations, doctors often advise waiting at least 24 to 48 hours without intense physical activity before taking a testosterone blood test. This pause helps to avoid skewed readings from the temporary spikes or dips associated with recent workouts.

Your physician will interpret test results alongside symptoms and lifestyle factors to determine if your testosterone is truly low or within a healthy range after considering workout influences. Many healthy men show natural oscillations in testosterone throughout the day and in response to physical activity.

Final Thoughts: Harnessing Exercise for Hormonal Health

While exercise is a powerful tool to support and potentially enhance testosterone, understanding the type, volume, and intensity best suited for your goals and health status is crucial. Listening to your body, ensuring proper recovery, and consulting healthcare professionals for personalized guidance can maximize the benefits.

With informed choices, physical activity becomes more than fitness—it fosters hormonal harmony vital to energy, mood, and vitality at every stage of life.