Exercise and Testosterone: Types of Workouts, Benefits Does Working Out Increase Testosterone? The control group was advised to walk for 30 min three times a week on alternate days for 16 weeks along with a standard dietary plan. Yes, exercise increase testosterone levels immediately post-workout. This boost only lasts about an hour or so, with the long-term effects of improving your body composition being more significant for your T levels. Still, exercises that trigger the release of the stress hormone cortisol could effectively lower testosterone levels in men and women [12]. Low testosterone can result in fatigue, low libido, chronic disease, a lack of energy, and possibly cause you to lose muscle mass. Thankfully there are many ways to restore healthy testosterone levels, including exercise, dietary changes, and natural supplements. Lifting heavy weights and working your large muscle groups—such as with squats or back rows—may be especially helpful to give T levels a boost, adds Columbia Health. Unfortunately, there are even fewer studies on trans athletes and testosterone, so there’s still a lot experts don’t know about how exercise impacts people receiving gender-affirming hormone therapy (GAHT). Push-ups can help to increase testosterone levels, especially if you are just starting out with exercise. However, they may not have as much of an impact as other exercises that work larger muscle groups. If you’re looking to build muscle and improve your overall fitness, you may have heard that working out can increase your testosterone levels. But if you overdo it, especially with long-distance training, it could start working against you. Excessive cardio can lead to high cortisol levels, which can actually reduce testosterone production over time. In addition to exercising, you can do a few other things to increase your testosterone levels. The post-workout testosterone boost is real, but unfortunately, not super long-lasting. “A lot of people think exercise can maintain elevated testosterone levels for a long period of time, which is not necessarily true,” Dr. Shah says. In fact, research shows testosterone spikes for only about 15 minutes to an hour after you finish a workout, with younger men seeing a greater boost. This decline is natural, but certain lifestyle habits can help keep testosterone levels in as healthy a range as possible as you age—and working out is one way to give yourself a boost. Although cardio may help individuals of any gender lose weight and thereby increase their body’s T production, the exercise itself may reduce your overall T hormone levels due to excess cortisol production. This training is an effective workout to boost testosterone in men and women while providing additional health benefits. Yes, exercise can not only help boost T levels and production but could result in lean muscle mass gain, losing weight, and in the case of physically active men and women, help them not gain weight [1, 2]. This natural testosterone supplement is formulated to increase testosterone levels, helping men combat low testosterone symptoms such as low libido, reduced stamina, and decreased energy. Whether you’re dealing