Boosting Testosterone Levels With Exercise: The Facts

Exercise To Boost Your Testosterone Levels?

Scientific evidence indicates specific exercise types boost testosterone levels. But, which exercise protocols and why should you care?

Why is Testosterone Important to Health?

Testosterone is crucial for muscle growth, energy levels, and overall health. Biological males naturally produce much higher levels of testosterone, but this hormone is essential for biological females too. They need testosterone for libido, bone and muscle maintenance, mood and energy.

As we age, maintaining healthy testosterone levels becomes vital for preventing conditions like obesity, type 2 diabetes and heart disease.

Does Your Workout Increase Testosterone Levels?

Yes, the evidence suggests it does, if it includes certain types of exercise.

If you’re doing the @miniworkoutdad workout, you can be certain of the potential to increase your testosterone levels. That’s because resistance training is proven to be effective in both men and women in boosting testosterone.

• A study by the University of Georgia in 1983 found that men experienced significant increases in testosterone immediately after heavy-resistance exercise.
• A 2007 study found 4-weeks of strength training, three times a week saw increases in testosterone levels immediately after a workout and over time in non-sportsman male university students.
• A 2001 study of women in their early twenties found a 25% increase in total and free testosterone levels after acute resistance training involving squats.
• A 2004 study compared the effect of regular exercise on athletes versus older sedentary males. The results showed that long-term exercise decreased reaction time and increased VO2max, testosterone and growth hormone in elderly males

During a typical cycle through the 9 phases of the @miniworkoutdad workout, your body is in a state of resistance roughly 80-90% of the time (depending upon your pauses).

Sometimes you are resisting the weight of the sandbag; sometimes – like in the squats – a good proportion of your total body weight is included as well.

You perform isometric resistance exercises, where you resist movement (collapse to earth!) for an extended period.

You also carry out a series of lifts and movements pushing against gravitational resistance.

So, provided your weight is set at an appropriate difficulty level, the @miniworkoutdad workout offers intense and prolonged resistance exercise; a type of exercise that scientific studies indicate can increase testosterone levels.

What about cardio?

Unfortunately, “steady state” or what’s know as “Zone 2” cardio like jogging at a level where you can hold a conversation has no proven direct effect on testosterone. However, as part of a weight loss regimen it can make a positive contribution.

High-Intensity Interval Training (HIIT), on the other hand, has been shown to boost testosterone levels in men but not women.

Research in 2016 funded by the University of Macau found that a 20-minute interval exercise actually lowered testosterone levels in obese females. Obesity in women, including those who are postmenopausal, is associated with increases in serum testosterone. In these cases, lowering testosterone from elevated levels may be a positive outcome!

But, a 2012 study by the University of North Carolina indicated that intense interval training can increase free testosterone in biological males more effectively than steady-state cardio.

The key difference is intensity! You need to get to 70 to 90% of your heart rate max.

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In the @miniworkoutdad workout, intensity is driven by weight. Going heavier increases the cardio-vascular load, as well as testing your strength and muscle endurance. And, small increases can make a huge difference.

You can hit your heart rate max. multiple times during the @miniworkout dad workout with the correct weight/ intensity set-up. This gives biological males a second opportunity to boost testosterone in their body.

Any Regular Exercise Has Benefits

• A 2012 study by the University of Córdoba, Spain of biological males found physically active subjects seem to have a more anabolic hormonal environment than sedentary ones. An “anabolic hormonal environment” assists the growth and repair of muscle tissue. 
• A 2016 study in Japan of men with obesity found that regular exercise did more to increase testosterone levels than dieting.

Additional Tips for Naturally Increasing Testosterone

• Eat proper food, ensuring you get a balance of protein, fat and carbs
• Get adequate quality sleep – at least 7 hours a night
• Take steps to reduce stress to lower cortisol levels
• Get at least 10-15 mins sun exposure daily or take vitamin D supplements
• Consider supplementing with zinc and vitamin B
• Include ginger in your diet
• Avoid exposure to estrogen-increasing chemicals like BPA from plastics

Wrapping Up

Your workouts might be tough and uncomfortable, but there’s good evidence that the health benefits extend beyond simply becoming stronger, fitter or slimmer. Armed with this knowledge, I hope you will be even more motivated to get your workouts done. But also, that you recognise the need for intensity in your training and attack them with renewed vigour. Let’s do this!

Steve — MiniWorkoutDad