"Being stronger in the gym is going to help you progress in Pilates. "Other things get shoved down our throats, like Pilates and cardio and yoga, but they complement each other," Bradley said. The boost inspired her to found Girl Gains, a female weightlifting club that now has dozens of chapters at colleges across the country. "I have a lot of self-consciousness because of how my body looks right now. More representation will in turn get more women to continue. Another study found that afternoon HIIT boosted testosterone and produced a more favorable anabolic response than when the same bout of HIIT was completed in the morning.26 This unique balance of cortisol and testosterone in the afternoon is better for HIIT, too. This means testosterone has to compete with cortisol when you work out in the morning. CrossFit training combines high-intensity interval training (HIIT) with functional movements like squatting, pulling, pushing, and jumping. If you’re after easier ways to boost testosterone, a study found that increasing your step count might make a difference. Endurance-based exercises, like cardio, can potentially reduce testosterone. The athletes studied are typically in good physical condition, with a lean body and no symptoms of low testosterone (which doctors say is often more important than your actual levels). A small 2016 study found that obese and overweight men saw a boost in their T levels when they increased their physical activity, more so than when they solely restricted calories. Still, some exercises, especially weightlifting, can temporarily boost testosterone. EXERCISE DOES IMPACT testosterone levels, but research suggests that the actual effect depends on several factors. Resistance training has the strongest evidence for temporarily increasing testosterone, while HIIT may also trigger increases, particularly in men. Exercise can influence testosterone levels, but the effect depends on the type and intensity of your workouts. When you work out, you’ll improve your overall health and reduce your body fat, which he says can improve testosterone. Exercise may also play a role in your testosterone levels—which effects muscle growth. For many people, improving cardiovascular fitness can also make it easier to train harder during strength workouts, which may indirectly support muscle-building goals. In fact, very high volumes of endurance training may lower testosterone levels, particularly in men who train intensely for long periods. In many cases, the increase in testosterone in women is temporary but still supports muscle adaptation. Studies show that challenging strength workouts can cause a short-term rise in testosterone after exercise. Certain types of exercise are more likely to trigger short-term increases in testosterone. Some research suggests that women may even benefit more than men from weight training because it staves off osteoporosis and age-related muscle loss, which women are more susceptible to, he said. That includes all kinds of activities that require physical force, such as weight machines, resistance bands, or body-weight exercises like pushups and squats. The National Institutes of Health recommends that everyone — men and women — do resistance training at least twice a week. Experts recommend getting at least 1.4–2.2 grams of protein per kilogram of body weight each day to build muscle, as Cynthia Sass, RD, previously recommended in The Output. "And so trying to protect that muscle mass by doing the resistance training still triggers some processes that make more muscle mass." If it’s to lose weight or body fat, you might. During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice. Some forms of exercise can temporarily boost testosterone, which helps support muscle repair, strength gains, and overall fitness. At the women-only Goddess Gym in Peterborough, England, Charlie Sturgeon said she’s happier than she was in mixed-sex gyms where she had "some quite weird experiences where people would just stare, pull faces, make comments. The foundation of a heart-healthy diet should be minimally processed plant-based foods, which are good sources of fiber, protein, and phytonutrients. "I just want to have some time to prioritize being healthy." "The bottom line is, resistance training is a cure for all sorts of issues," Schoenfeld said. Resistance training has been found to help prevent heart disease, improve long-term mobility and lower blood pressure, said Brad Schoenfeld, professor of exercise science at Lehman College in New York City. A 2024 study confirms that a sedentary lifestyle is linked to lower testosterone, which can contribute to a negative cycle involving fatigue, depression, and weakened muscle and bone, especially in older men.1 Ready to maximize your testosterone levels and feel more energized than ever? Just be sure not to overdo the cardio and neglect your weight training. Combining weightlifting with moderate cardio—such as High-Intensity Interval Training (HIIT)—can be effective for overall fitness and testosterone optimization. In fact, chronic cardio can even lead to muscle breakdown and higher cortisol levels. Strength training is an important pillar for maintaining testosterone health. Also called Indian ginseng, people have used this plant for thousands of years in traditional medicine, particularly the Indian practice called Ayurveda. However, people who don't have much exposure to sunlight may be deficient in vitamin D. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight.
