If you're obese, you're four times more likely to benefit from testosterone replacement than non-obese men. Certain testosterone boosters have specific side effects. Vitamin D. Your body naturally produces vitamin D when your skin is exposed to sunlight. Zinc may promote testosterone production in the testes. Taking 6 grams reduced levels. It's also a gender-affirming treatment for people seeking more "masculine" physical characteristics, like a deeper voice and facial hair. Testosterone-boosting supplements are different from testosterone therapy. Studies show that challenging strength workouts can cause a short-term rise in testosterone after exercise. Exercise can increase testosterone (T) levels, but the type of workout you choose makes a difference. Your biological sex also influences how testosterone levels are affected. Whether this effect is secondary to weight loss and less aromatization, or solely secondary to exercise, is unclear. It was previously questioned whether the exercise protocols contributed to the variable results in these studies. Of note, T-Testo increased immediately post sub-maximum exercise in all groups, showing a pattern similar to the post-exercise results in young adults (see above). The results revealed that only sedentary men experienced a significant exercise-induced increase in resting T-Testo. Harness the power of unconventional workouts for strength gains and discover unique exercises that could transform your fitness routine forever. Aim for 7-9 hours of quality sleep each night to support your body’s natural hormone production. If you’re not getting enough sleep duration or quality, your hormone levels can suffer. When you’re stressed, your body produces cortisol, which can hinder testosterone production. Always prioritize proper form to avoid injury, and consider pairing jump training with strength workouts for an ideal hormonal boost. These high-intensity workouts not only improve your power and speed but also enhance hormonal responses, including testosterone production. Typically, starting TRT is the beginning of a healthier lifestyle, helping men with sexual function, mood, and sleep. Testosterone drives muscle growth, helping men notice more gains at the gym and reduce belly fat. Later-day sessions benefit from higher core temperature, improved flexibility, and better neuromuscular coordination—all of which may reduce injury risk compared to early morning training. This unique balance of cortisol and testosterone in the afternoon is better for HIIT, too. This means testosterone has to compete with cortisol when you work out in the morning. A 2024 research review shows that resting at least 60 seconds between sets gives a small advantage for muscle building compared to rushing, but you won’t see much extra benefit once you rest beyond about 90 seconds.14 Beta-alanine is an amino acid that can improve exercise performance. Beta-alanine is an amino acid that reduces fatigue and may improve exercise performance. Overall, weight gainers are only recommended if you have difficulty eating enough food and find it easier to drink a weight gainer shake than eat more food. While these products can help you consume more calories, there’s nothing magical about weight gainer supplements. Many people think these calories come from protein since it’s so important for muscle building. Although the calorie contents of weight gainer supplements vary, it’s not uncommon for some to contain more than 1,000 calories per serving. In contrast, another study of men aged 18–39 years by Pasiakos et al. failed to show any difference in lower body muscular strength changes between T (200 mg/wk) and placebo groups after 28 days of military-relevant exercise. In contrast, other studies of T treatment alone (i.e. no exercise intervention) have reported improvements in strength 35, 48, 52, 57, 59, 98, 114, 115. Some evidence suggests that additive effects for lean body mass may be more apparent in younger men, but that gains in strength may be less age-dependent, possibly due to neural benefits. It is therefore of interest in our TEX study, that despite a much lower (physiological) T dose delivered in older participants, we observed improvements in lean body mass. If improvement in lean body mass is the primary aim, then T supplementation could be considered, and the combination of T and exercise may be more beneficial than either in isolation (Figs. 1 and 2). Furthermore, we observed that T alone significantly increased leg lean body mass (+ 0.5 kg/2.3%) compared to placebo alone (− 0.4 kg/− 1.9%) over 12 weeks . Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. Although studies suggest CrossFit training can produce acute testosterone increases similar to other high-intensity modalities, these effects depend on recovery. Similar to resistance training, testosterone increases for about an hour after a CrossFit session, says Gerald Mangine, Ph.D., who researches high-intensity functional training at Kennesaw State University. Men aren't the only ones who may benefit from testosterone boosters. When it rises, testosterone falls. Stress causes your levels of cortisol to rise.
