Testosterone is the primary male sex hormone, playing a crucial role in muscle growth, fat metabolism, bone density, and overall vitality. Low testosterone levels can result in decreased strength, sluggish recovery, and increased body fat.
Fortunately, certain training strategies can naturally boost testosterone levels, helping to optimise performance and well-being. Here are four scientifically-backed methods to increase testosterone naturally through training.
1. Prioritise Heavy Resistance Training
The Role of Strength Training in Testosterone Production
Heavy resistance training, particularly with compound movements, has been shown to significantly elevate testosterone levels. Studies have consistently demonstrated that exercises like squats, deadlifts, bench presses, and rows elicit a strong hormonal response (Kraemer & Ratamess, 2005). Engaging large muscle groups with heavy loads promotes anabolic hormone release, including testosterone and growth hormone.
Optimal Load and Volume
Research suggests that lifting heavy weights (75–90% of one-rep max) for multiple sets (3–5) with moderate repetitions (5–8) maximises testosterone production (West & Phillips, 2012). Higher intensity sessions with controlled rest intervals (60–90 seconds) lead to a greater acute hormonal response compared to lower-intensity endurance-based training (McCaulley et al., 2009).
Training Frequency
Frequent training (3–4 sessions per week) involving heavy resistance training can sustain elevated testosterone levels. However, excessive volume without adequate recovery can lead to increased cortisol production, which counteracts testosterone’s effects (Hackney et al., 2006). Balancing high-intensity sessions with adequate recovery is essential for long-term hormonal health.
2. Incorporate High-Intensity Interval Training (HIIT)
Why HIIT Elevates Testosterone
High-intensity interval training (HIIT) has been shown to effectively stimulate testosterone production. Sprint-based exercise and short, intense bursts of effort followed by brief recovery periods promote a strong hormonal response (Boutcher, 2011). HIIT increases both free and total testosterone levels while also improving cardiovascular fitness and metabolic health.
Optimal HIIT Protocol
Studies suggest that sprint intervals of 30–60 seconds at near-maximal effort, followed by 1–2 minutes of active recovery, can significantly increase testosterone levels (Keane et al., 2015). Workouts consisting of 4–8 rounds of sprinting, cycling, or bodyweight exercises (such as burpees or jump squats) stimulate the endocrine system more effectively than steady-state cardio.
Comparisons to Steady-State Cardio
Prolonged endurance training has been linked to suppressed testosterone levels, likely due to elevated cortisol and increased energy expenditure (Hackney, 2008). Athletes engaging in excessive long-distance running often experience lower testosterone compared to those performing resistance training or sprint intervals. For optimal testosterone levels, replacing prolonged cardio sessions with HIIT is a more effective approach.
3. Train in the Afternoon for Optimal Hormonal Response
Circadian Rhythms and Testosterone Production
Testosterone levels fluctuate throughout the day, peaking in the morning and gradually declining as the day progresses (Hayes et al., 2010). While morning workouts provide performance benefits, research suggests that training in the afternoon can lead to greater increases in post-exercise testosterone levels.
Performance Differences
A study by Küüsmaa et al. (2016) found that strength training in the afternoon resulted in higher post-exercise testosterone levels compared to morning training. This is likely due to neuromuscular adaptations and increased readiness later in the day, leading to improved strength and power output.
Practical Application
If the goal is to maximise testosterone naturally, scheduling resistance training or HIIT sessions in the late afternoon or early evening may be beneficial. However, individual preferences, work schedules, and sleep quality should also be considered when determining the best training time.
4. Minimise Excessive Training Stress and Ensure Proper Recovery
The Impact of Overtraining on Testosterone
Chronic overtraining and insufficient recovery can lead to a decline in testosterone and an increase in cortisol (Fry & Kraemer, 1997). Elevated cortisol levels counteract testosterone, leading to muscle breakdown, fatigue, and reduced performance. Balancing intense workouts with recovery is essential to maintaining a healthy hormonal environment.
The Importance of Sleep
Sleep is one of the most critical factors in testosterone production. Research has shown that inadequate sleep significantly reduces testosterone levels (Leproult & Van Cauter, 2011). Adults should aim for 7–9 hours of quality sleep per night to optimise hormonal function, muscle recovery, and overall well-being.
Nutrition and Hormonal Balance
Adequate protein, healthy fats, and micronutrients such as zinc and vitamin D are essential for testosterone production. A study by Pilz et al. (2011) demonstrated that vitamin D supplementation could increase testosterone levels in men with deficiencies. Consuming a diet rich in whole foods, quality proteins, and healthy fats supports testosterone synthesis and overall training performance.
Key Takeaways
| Training Strategy | Testosterone Benefits |
|---|---|
| Heavy Resistance Training | Stimulates large muscle groups, maximising hormonal response. |
| High-Intensity Interval Training (HIIT) | Increases testosterone while avoiding excessive cortisol production. |
| Training in the Afternoon | Aligns with circadian rhythms for a more significant hormonal boost. |
| Balancing Training and Recovery | Prevents excessive cortisol and supports sustained testosterone levels. |
Bibliography
- Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 868305.
- Fry, A. C., & Kraemer, W. J. (1997). Resistance exercise overtraining and overreaching: Neuroendocrine responses. Sports Medicine, 23(2), 106-129.
- Hackney, A. C. (2008). Effects of endurance exercise on the reproductive system of men: The “exercise-hypogonadal male condition.” Journal of Endocrinological Investigation, 31(10), 932-938.
- Hackney, A. C., Premo, M. C., & Engelhardt, M. W. (2006). Effects of endurance exercise on testosterone levels in men: A review. Current Sports Medicine Reports, 5(4), 182-186.
- Hayes, L. D., Bickerstaff, G. F., & Baker, J. S. (2010). Interactions of cortisol, testosterone, and resistance training: Influence of circadian rhythms. Chronobiology International, 27(4), 675-705.
- Keane, J., Beard, A., & Bourke, L. (2015). The effect of high-intensity interval training on testosterone in men. European Journal of Applied Physiology, 115(5), 1087-1095.
- Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.
- Küüsmaa, M., Schumann, M., Sedliak, M., Kraemer, W. J., Newton, R. U., Malinen, J. P., & Häkkinen, K. (2016). Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Applied Physiology, Nutrition, and Metabolism, 41(12), 1285-1294.
- Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on the neuroendocrine system. Proceedings of the National Academy of Sciences, 108(3), 1564-1569.
- McCaulley, G. O., McBride, J. M., Cormie, P., Hudson, M. B., Nuzzo, J. L., Quindry, J. C., & Travis Triplett, N. (2009). Acute hormonal and neuromuscular responses to hypertrophy, strength, and power resistance exercise protocols. Journal of Strength and Conditioning Research, 23(5), 1596-1605.
- Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), 223-225.
- West, D. W., & Phillips, S. M. (2012). Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in resistance-trained men. Journal of Applied Physiology, 112(12), 1805-1813.
image sources
- how to increase testosterone naturally: Arthur Edelmans on Unsplash
