Many people assume that working out automatically boosts testosterone, but the science tells a more nuanced story.
Testosterone, a vital hormone produced by the testicles, influences muscle growth, energy, and overall male health.
It is anabolic in nature, meaning it helps build tissue.
However, how your workouts affect testosterone depends on more than just hitting the gym.
Research shows that exercise does impact testosterone, but the type, intensity, and duration of your activity all matter.
According to Dr. Anthony Hackney of the University of North Carolina, certain exercises at high volume and intensity can lead to a temporary testosterone increase, while others may cause a reduction.
You can read more about his findings in The Journal of Endocrinology and Metabolism.
Weightlifting and high-intensity interval training (HIIT) seem to offer the most benefit when it comes to testosterone response.
In contrast, long-duration endurance exercises—such as marathon running or cycling—can sometimes lower testosterone temporarily due to the body’s stress response.
This is partly because intense endurance work increases cortisol, a hormone that counteracts testosterone’s effects.
Still, even when testosterone dips briefly, exercise remains one of the most effective ways to maintain long-term hormonal health.
Regular physical activity reduces body fat, and lower fat levels correlate with higher testosterone.
Obesity, on the other hand, can suppress testosterone production.
Dr. Ahmed El-Zawahry from the University of Toledo notes that staying active improves metabolism and helps sustain healthy hormone function—an effect supported by the Mayo Clinic’s guidelines on male hormonal health.
It’s important to remember that the testosterone rise after a workout is brief—usually lasting less than an hour.
Your body quickly returns to baseline, but the cumulative effect of regular training over months can promote better balance and improved overall well-being.
Doctors also emphasize the broader benefits of exercise beyond testosterone.
Strength training, cardio, yoga, and even pilates enhance cardiovascular health, boost energy, and sharpen mental focus.
Together, these contribute to better hormone regulation and a lower risk of chronic disease.
If you’re concerned about your testosterone levels, it’s best to consult a healthcare professional rather than rely on fitness myths or supplements.
Blood tests taken in the morning provide the most accurate readings, and lifestyle adjustments—adequate sleep, a nutrient-rich diet, and consistent exercise—often make the biggest difference.
In the end, movement matters more than the temporary surge of hormones.
Exercise may not skyrocket your testosterone levels overnight, but it builds the foundation for lasting strength, stability, and vitality.