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Further studies are needed to examine this question, and to determine the effects of longer durations of these interventions. Aerobic exercise was initially performed at 65% HRmax, progressed to 85%HRmax by weeks 4–6 on the cycle ergometer. Resistance exercise intensity (2 sets of 12–15 reps, progressed to 3 sets at week 3) was initially performed at 65%1RM, progressed to 80% 1RM by weeks 4–6. Post-intervention changes in T concentration were significant in the T treatment groups T + Ex group 15.9(13.8–18.1); T + Nex 14.0(11.7–16.4), but not in the placebo groups P + Ex 13.2(10.6–15.7); P + Nex 12.1(9.9–14.3). It is pertinent to note that this review was not powered to assess any potential cardiovascular (CV) or cancer risks of T treatment in men and the use of T is still only indicated clinically for men with pathological androgen deficiency (disorders of the hypothalamus, pituitary or testes) 18, 62.
However, Charro et al. reported that, when the total volume of the load lifted is fixed, both the variable and constant exercise intensities produce similar acute changes in T-Testo in healthy young men. Research on muscle activation has also shown that free weight exercise results in a greater muscle activation than machine exercise, likely by inducing a larger overall muscle mass involvement than similar machine-based weight exercises . Circulating T-Testo has been shown to increase immediately after a bout of heavy resistance exercise and return to baseline or even decrease beyond that level within 30 min post-exercise . For example, in the above-mentioned study by Kraemer et al. the increase in T-Testo was at 25 min after the start of the exercise, and thus it is possible that not only the intensity but also the duration of the exercise contributed to these results. Galbo et al. reported that, in young healthy men, a significant increase in T-Testo (~31%) was observed after 40 min of maximum intensity (reflected by the individual’s highest oxygen uptake) during exhaustive treadmill running.
Diet can also help with fat loss, which will help reduce estrogen and increase T. Eat plenty of fruits and vegetables to get the micronutrients your body needs for hormones. Besides helping with vitamin D production, getting outside can also help manage stress, which, as we’ll see in a second, is another important factor in hormone health. All those little "movement snacks" can keep your body running like a finely tuned machine, including the parts that manage hormones. Your body wasn’t designed to do 45 minutes of structured exercise while being parked in a chair for the other 15 waking hours.
Men who are physically able to exercise safely should be encouraged to do so, not only in terms of building lean body mass but for the myriad of other health benefits exercise training offers 91–93. There is clear evidence that both T treatment and exercise improve lean body mass in healthy older men (Fig. 1). The authors concluded from their analysis that 20.5 weeks of resistance exercise training elicits an approximate 1.1 kg increase in lean body mass among older adults. Specifically in middle/older aged men (50–76 years), resistance training studies of 12–16 weeks report average lean body mass improvements of ~ 1.3 kg 37–41. Taken together, this suggests the combination of T treatment and exercise training may confer additive benefits for lean body mass and some studies described below have directly addressed this question. Our findings suggest that both T treatment and exercise improve lean body mass in healthy older men. Certain types of exercises, such as resistance training and high intensity interval training, can increase testosterone levels.
When your testosterone health is optimal, your body is primed for building strength, recovering quickly, burning fat, and maintaining high energy. For most people, the best strategy is to focus on a balanced fitness routine that includes strength training, cardio, and healthy lifestyle habits that support long-term health. Cardio exercises are still valuable for overall health, even though they may not strongly affect testosterone levels. During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice. Some forms of exercise can temporarily boost testosterone, which helps support muscle repair, strength gains, and overall fitness.
As men grow older T concentrations can decline, with some studies reporting that T levels decrease at a rate of 1–2% per year from the third decade of life onwards 1, 2. Whether you’re in your 20s or your 50s, paying attention to testosterone health could be the missing link between effort and results. If you’ve been pushing hard in the gym and still not seeing the progress you expect, it might not be your training program—it might be your hormones. If lifestyle adjustments don’t bring about the improvements you’re looking for, speaking with a hormone health expert is a smart next step. Strength training, especially compound movements like squats and deadlifts, can boost natural testosterone production. Fortunately, there are many ways to support testosterone health—both naturally and medically. For men working hard in the gym and not seeing the scale move—or worse, seeing it move in the wrong direction—checking your testosterone health can be an important step.

Gender: Female