Exercise impacts nearly every aspect of health, from cardiovascular function to mental wellbeing.
But when it comes to testosterone levels, the relationship is far more nuanced than most people realize.
Research shows that workouts can both raise and lower testosterone depending on specific factors—and the effects are almost always temporary.
Understanding how different types of exercise influence this crucial hormone can help men optimize their training without chasing unrealistic expectations.
Jump to:
- The Complex Relationship Between Exercise and Testosterone
- Body Composition Matters More Than You Think
- The Indirect Benefits Trump Direct Hormonal Changes
- Resistance Training Produces the Strongest Response
- The Temporary Nature of Exercise-Induced Testosterone Spikes
- Mixing Training Styles: A Zero-Sum Game?
- Should You Skip Your Morning Workout Before a Testosterone Test?
- Focus on Long-Term Health, Not Temporary Spikes
The Complex Relationship Between Exercise and Testosterone
Exercise does affect testosterone levels, but not in a straightforward way.
Dr. Edward Cherullo, chair of urology at Rush University Medical Center in Chicago, explains that while testosterone levels are influenced by physical activity, researchers still need more work to fully understand the mechanisms at play.
Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina who has studied exercise and testosterone for decades, puts it bluntly.
Certain types of exercise done at certain volumes and intensity can lead to an elevation in testosterone, but you can also have certain types of exercise, certain volumes of intensity that can reduce testosterone. So, there isn’t a universal, ‘Oh, I’m exercising, and I’m always going to see this testosterone response.’
Studies examining various forms of exercise—from cardio and cycling to swimming and weightlifting—have produced wildly different outcomes.
Dr. Ahmed El-Zawahry, a urologist at the University of Toledo Medical Center, summarizes the research simply: exercises do not significantly change testosterone levels in most cases.
Body Composition Matters More Than You Think
Individual characteristics play a massive role in how exercise affects testosterone.
Body composition and current fitness level create completely different hormonal responses to the same workout. A small 2016 study revealed that obese and overweight men experienced a boost in testosterone levels when they increased physical activity—more so than when they simply restricted calories.
Interestingly, elite athletes present a different picture entirely. A 2018 study suggested that some male elite athletes had low testosterone concentrations, potentially linked to elevated cortisol levels from intense training.
These athletes typically maintained lean physiques and showed no symptoms of low testosterone, highlighting that actual symptoms matter more than numbers on a lab report.
The Indirect Benefits Trump Direct Hormonal Changes
Dr. Brian McNeil, chief of urology at SUNY Downstate Health Sciences University, emphasizes that exercise affects testosterone through multiple pathways beyond direct hormonal stimulation.
Working out improves overall health and reduces body fat, which can positively impact testosterone production. Obesity is strongly linked to low testosterone and numerous other health complications.
You should exercise to keep your endurance, lean muscle, and low body fat, which will, in turn, keep you healthy. This will reduce the risks of metabolic syndrome and reduce health issues associated with it—and those things keep testosterone at a healthy level.
That’s El-Zawahry’s take, and it shifts focus from chasing temporary testosterone spikes to maintaining long-term metabolic health.
Resistance Training Produces the Strongest Response
Research suggests that strength exercises and high-intensity interval training (HIIT) can increase testosterone levels temporarily.
Endurance-based exercises like steady-state cardio can potentially reduce testosterone, though the clinical significance remains debatable.
Within resistance training itself, intensity and volume matter tremendously. Hackney notes that greater intensity and greater volume of work are more likely to elevate testosterone.
Lifting heavy weights with multiple sets over a 45-minute period will produce a bigger impact than casual, light resistance training.
If they’re a casual resistance trainer, they’re probably not going to see any substantial mark in testosterone changes.
Exercise Order Makes a Difference
A 2016 study showed that starting resistance training with large muscle groups—like chest and glutes—and progressing to smaller muscle groups, such as triceps and shoulders, produced the largest testosterone response.
Still, no exercise will drive testosterone levels through the roof, and increases won’t be prolonged.
Testosterone levels usually increase transiently about 15 minutes to an hour after weights and intense physical activity, according to Cherullo.
The Temporary Nature of Exercise-Induced Testosterone Spikes
Any elevated testosterone from working out is temporary—lasting maybe an hour or so before returning to baseline, Hackney explains.
El-Zawahry points out that the energizing effect people feel after exercise may actually come from a surge in cortisol rather than testosterone.
Testosterone levels naturally fluctuate throughout each day, typically peaking in the morning and gradually declining. Exercising helps maintain healthy weight and improves cardiovascular functioning, which has positive effects on testosterone—but working out alone won’t cause long-term increases in testosterone levels.
Mixing Training Styles: A Zero-Sum Game?
Combining endurance and resistance training likely leads to what Hackney calls a “zero-sum game” when it comes to testosterone effects.
But that shouldn’t discourage anyone from mixing training modalities.
El-Zawahry advises against obsessing over which exercise type supposedly raises testosterone. Any exercise benefits general health and helps maintain healthy body weight and testosterone levels.
McNeil suggests that yoga and pilates, which incorporate aspects of strength training, likely have positive impacts on testosterone as well, though research remains limited.
Should You Skip Your Morning Workout Before a Testosterone Test?
Testosterone levels tend to peak in the morning and gradually drop throughout each day.
That’s why doctors typically test testosterone levels first thing in the morning.
If morning runs or 5 a.m. HIIT classes are part of your routine, McNeil says they likely won’t affect test results significantly. Don’t skip workouts before testing—exercise remains beneficial for testosterone levels and overall health regardless of timing.
Focus on Long-Term Health, Not Temporary Spikes
The key takeaway is that exercise affects testosterone in complex, individualized ways.
Resistance training and HIIT may produce temporary increases, while excessive endurance training might temporarily lower levels. Body composition, training intensity, and volume all play significant roles.
Rather than chasing fleeting testosterone spikes, men should focus on consistent exercise that promotes overall metabolic health.
Maintaining healthy body weight, building lean muscle, and improving cardiovascular function create conditions where testosterone levels naturally optimize—and those benefits extend far beyond any single hormone.
