How Exercise Affects Testosterone Levels

Do you feel unusually tired or sluggish even after a good night's sleep? Do everyday tasks seem harder than they used to be? It might not just be aging, stress, or lifestyle choices; low testosterone levels could be playing a bigger role than you realize.

Not only do men need to worry about testosterone. Both men and women depend on healthy testosterone levels to maintain energy, strength, mood, and overall well-being.

While it’s true that testosterone naturally declines with age, especially after the age of 30, there’s mounting evidence that exercise has a direct impact on maintaining and even boosting this vital hormone.

Let's take a look at why testosterone is important, how different types of exercise affect it, and what you can do starting today to support healthy levels.

Why Testosterone Matters for Everyone?

When people hear the word “testosterone,” they usually think of masculinity, muscles, deep voices, and facial hair. And while testosterone is indeed responsible for many "male-like" physical characteristics, it plays a much broader role in human health, affecting both men and women.

Testosterone helps with:

• Maintaining strong bones and preventing osteoporosis

• Building and preserving muscle mass

• Stimulating the production of new red blood cells

• Regulating mood, motivation, and energy levels

• Supporting healthy libido and sexual function

• Balancing other hormones necessary for overall health

Low testosterone, in either sex, can lead to chronic fatigue, weakness, poor mood, decreased bone density, and a higher risk of metabolic diseases like diabetes and obesity.

In fact, research has shown that more than 24% of men have low testosterone, but less than half of them exhibit noticeable symptoms. That means many people may not even realize their hormone levels are suboptimal, and how much it’s affecting their daily life.

How Different Types of Exercise Affect Testosterone

It might sound counterintuitive, but exercising more can actually help restore and support your energy and testosterone levels. Let’s break down how different activities can either boost or harm your hormonal health.

No Exercise

Sitting too much, like working at a desk all day, skipping workouts, and barely moving, is strongly linked to lower testosterone levels. When you don’t stay active, it’s easier to gain weight, develop insulin resistance, or even get diabetes, all of which can make testosterone levels drop even more.

At the same time, low testosterone can make you feel too tired or unmotivated to exercise, creating a tough cycle that’s hard to break.

Moderate Cardio for Hormonal Health

Endurance or aerobic exercises, such as jogging, cycling, swimming, or brisk walking, offer powerful benefits for hormone health when done in moderation.

In overweight men who previously didn’t exercise, just 12 weeks of low- to moderate-intensity aerobic exercise (about 40–60 minutes, 1–3 days a week) led to increases in both total and free testosterone levels. Some improvements have even been seen earlier than the 12-week mark!

Women benefit too. In a study, women aged 19 to 69 who performed a single cycling session at 75% of their maximum heart rate for 40 minutes experienced measurable increases in testosterone, estradiol, and growth hormone.

These immediate "acute" hormone spikes after exercise pave the way for long-term improvements in baseline hormone levels.

Strength Training for Stronger Hormones

Resistance training, such as weightlifting, is one of the most effective ways to stimulate testosterone production naturally.

When you lift heavy or complete high-volume workouts (lots of repetitions with moderate-to-heavy weights), your body responds by temporarily boosting levels of anabolic hormones like testosterone, insulin, and growth hormone.

The key to maximizing these benefits:

• Focus on compound movements like squats, deadlifts, rows, and bench presses that work large muscle groups.

• Keep your rest periods short (30–90 seconds) between sets to maintain intensity.

• Aim for moderate to heavy weights, something you can lift for 8–12 repetitions.

Training this way 2–3 times per week helps preserve muscle mass, increase strength, and stimulate testosterone production in both men and women.

HIIT Training

High-intensity interval training (HIIT) is a newer but highly effective method for improving testosterone. It's characterized by short bursts of intense activity followed by brief recovery periods.

Think short sprints, burpees, jump squats, and bodyweight exercises, performed for 20–30 seconds at maximum effort.

In one study, 60-year-old men who engaged in just six weeks of HIIT workouts experienced significant improvements in testosterone levels and overall athletic performance.

Because HIIT is time-efficient and uses minimal equipment, it’s an excellent option for people with busy schedules or those looking for fast, impactful workouts.

Beware of Overtraining

While regular exercise is good for you, doing too much can actually hurt your testosterone levels.

Athletes who train too hard for things like ultra-marathons or Ironman races can develop a problem called exercise-hypogonadal male condition, where testosterone levels stay low and fertility can drop. This can happen to about 1 in 4 men who do extreme amounts of exercise.

For women, overtraining can cause the female athlete triad, a serious condition that leads to low energy, irregular periods, and weaker bones.

To stay healthy, it’s important to listen to your body, take enough rest days, and eat the right foods to support your recovery.

Morning vs. Afternoon vs. Evening

Testosterone naturally fluctuates throughout the day, peaking in the early morning (typically between 8 a.m. and 11 a.m.). But when is the best time to exercise for testosterone support?

Here’s how timing can play a role:

Morning workouts

Capitalize on high testosterone by focusing on weightlifting and strength training. Energy might be low, but your hormonal profile supports muscle building.

Midday to afternoon workouts

After lunch and a bit of rest, your energy, coordination, and lung capacity peak. This is a great time for HIIT and endurance training.

Evening workouts

Your body temperature, flexibility, and strength are at their best. Lower cortisol levels make this an ideal time for any type of workout, whether strength, HIIT, or cardio. Some studies suggest evening workouts may produce a larger testosterone boost.

Most experts agree that 4 p.m. to 7 p.m. offers the "golden window" for maximizing workout benefits and hormone support. However, consistency matters more than perfect timing; the best time to exercise is the time you can stick with.

One caution: avoid vigorous exercise too close to bedtime. It can interfere with melatonin production and disrupt sleep, and poor sleep can negatively affect testosterone levels.

Supporting Your Workouts with Proper Nutrition

Exercise and nutrition go hand in hand when it comes to hormone health. Before and after your workouts, make sure your body gets the right fuel:

• Protein to support muscle repair and hormone production

• Healthy fats (like avocados, olive oil, and nuts) that aid hormone balance

• Complex carbohydrates for sustained energy

• Vitamins and minerals like zinc, vitamin D, and magnesium, which are crucial for testosterone synthesis

Certain supplements, always approved by your healthcare provider, can offer extra support if needed, especially if you’re aiming to optimize body composition and energy levels alongside exercise.

Move Your Body, Boost Your Hormones

Low energy and fatigue can be signs of low testosterone, but consistent exercise is a proven way to support healthy hormone levels.

If you're looking for professional-grade supplements to support exercise recovery, hormone balance, or overall wellness, Curated Wellness offers collections tailored to specific needs, featuring trusted brands from around the world.

With the right training, nutrition, and support, you can take strong steps toward better energy, strength, and long-term health.

Top Recommended Products for Healthy Testosterone:

Testosterone Formula

Maintaining healthy testosterone levels becomes of greater concern as men age. Inadequate nutrition and other lifestyle factors can also affect testosterone production. Testosterone Formula™ men’s hormone support combines essential nutrients with botanical extracts, such as ginseng and tribulus, to help support healthy testosterone levels.

T-Time

T-Time is formulated to improve total and free testosterone levels in men and women, helping to maintain reproductive health and body composition. T-Time contains the Southeast Asian herb Tongkat Ali (Eurycoma longifolia) root (100:1 extract), reported in clinical studies to help improve testosterone/cortisol ratios in men and women.

Advanced Testosterone Support

Healthy testosterone levels are associated with numerous health benefits, like optimal sexual function, muscle health. Thorne’s Advanced Testosterone Support was designed to support healthy testosterone levels to help you maintain your mental and physical vigor.