Quick Dose: Can Physical Activity Affect Testosterone?
A Urologist Explains
Updated September 2022
Exercise impacts your body in many ways, and for men, exercising three to four times a week as part of a regular routine, has been associated with a stable elevation in testosterone levels. The type of exercise you choose also makes a difference.
Often called the male "sex hormone," testosterone can boost your mood and libido, as well as build muscle and strength.
Research shows that testosterone levels rise for short periods of time after exercise — ranging from 15 minutes to one hour, depending on the man. Younger men get a bigger post-exercise boost. Testosterone levels also vary throughout the day; levels are typically higher in the morning and lower in the afternoon.
To get more testosterone, focus on weight and resistance training. Cardio is still important for weight management and heart health, but exercises like bench presses, deadlifts and squats will have a bigger impact on your testosterone levels.
Besides exercise, there may be other factors affecting your testosterone. Your fitness level, weight and medical conditions, such as obesity, diabetes, heart disease and metabolic syndrome, come into play. Never underestimate the importance of a good night's sleep and a healthy, balanced diet.– Nelson E. Bennett, MD, urologist, Northwestern Medical Group