Training harder isn’t always the answer—training smarter is what truly supports testosterone levels.
Increasing testosterone with exercise is a powerful, science-backed strategy for enhancing muscle repair, strength, and overall fitness, but the specific type of workout you choose makes a critical difference.
How Exercise Influences Testosterone
Testosterone is a vital hormone for people of all sexes, playing a key role in muscle maintenance, energy, bone health, and metabolic function. Research suggests maintaining balanced levels may help lower the risk of certain health conditions, such as obesity, type 2 diabetes, and cardiovascular disease[1]. When you engage in challenging workouts, your body responds with a brief hormonal surge. This temporary increase in testosterone signals your body to repair and rebuild muscle tissue, build new muscle for strength gains, adapt to training, and recover effectively for your next session[2].
This effect is generally more pronounced in men due to their higher natural baseline levels, which partly explains why men often gain muscle size more quickly. However, women also produce testosterone, and studies show that resistance training can temporarily raise these and other anabolic hormones, supporting muscle strength and lean mass gains[3]. It’s important to note that transgender individuals undergoing hormone therapy may not experience the same exercise response, and research in this area is still developing[4].
Why Hormone-Responsive Training Matters
Optimizing your workouts to support healthy hormone levels isn’t just about short-term boosts; it’s about long-term health and performance. A strategic approach to exercise can enhance your body’s natural anabolic environment, supporting not only muscle building and strength but also metabolic health, recovery, and sustainable fitness progress. Understanding which exercises are most effective allows you to tailor your routine to your specific goals, whether that’s building muscle, improving body composition, or supporting overall hormonal balance.
Best Exercises to Increase Testosterone
Not all workouts have a significant impact on testosterone. The following exercises are backed by research for their ability to trigger a beneficial hormonal response.
1. Resistance Training: The Most Reliable Method
Resistance training, such as weightlifting or bodyweight strength exercises, is one of the most reliable ways to increase testosterone temporarily[2]. Studies show that challenging strength workouts cause a short-term rise post-exercise. Over time, consistent training also supports sustained muscle growth and strength gains. For example, research found that men performing resistance training several times per week experienced immediate post-workout increases and improvements over time[5]. The response in women, while often smaller and temporary, still effectively supports muscle adaptation[6].How to apply this: Aim for 2–4 strength sessions weekly, focusing on compound movements that recruit multiple muscle groups for a stronger hormonal response. Effective exercises include:
Squats
Deadlifts
Pushups or Bench Press
Rows
Lunges
2. High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense activity followed by recovery. Some research suggests it may temporarily increase testosterone in men[7]. However, studies in women show mixed results, with some finding little change or even slight decreases after certain programs[8]. Regardless, HIIT offers significant benefits for cardiovascular fitness, metabolic health, and endurance.How to apply this: Consider adding 1–2 HIIT sessions per week, such as sprint intervals on a treadmill, bike, or track.
Exercises With Minimal Testosterone Impact
While the following exercises are excellent for overall health, they are not primary drivers for increasing testosterone or building muscle mass.
3. Steady-State Cardio
Moderate cardio like jogging, cycling, or swimming does not significantly increase testosterone. Very high volumes of endurance training may even lower levels, particularly in men who train intensely for long periods[9]. Cardio remains crucial for heart health, endurance, weight management, and metabolic health, and it can support strength training by improving overall fitness.
4. Low-Impact Exercises
Workouts like Pilates, yoga, barre, or mobility training are not typically associated with significant testosterone increases. These disciplines focus on flexibility, mobility, balance, core strength, posture, and stress reduction. For most people, the healthiest approach is a balanced routine combining strength, cardio, and low-impact work.
Supporting Hormone Health Beyond the Gym
Exercise is one piece of the puzzle. Supporting healthy testosterone levels also involves key lifestyle habits:
Eating a balanced diet with adequate protein, fats, and carbohydrates.
Getting enough sleep (about 7–9 hours per night).
Effectively managing chronic stress.
Maintaining a healthy body weight.
Ensuring sufficient vitamin D through sunlight or diet.
The Bottom Line
You can increase testosterone with exercise, but the effect depends on your workout choice. Resistance training has the strongest evidence for triggering a temporary increase, while HIIT may also be effective, particularly for men. Cardio and low-impact exercises are valuable for overall health but are not strong hormonal drivers. The most effective strategy is a balanced fitness routine that includes targeted strength training alongside other supportive workouts and healthy lifestyle habits for long-term health and performance.
Frequently Asked Questions
How often should you train to boost testosterone?
For optimal results, strength training is typically recommended 2–4 times per week. Consistency, progressive overload, and adequate recovery play a key role in supporting natural testosterone levels over time.
What else supports healthy testosterone levels?
Adequate sleep, balanced nutrition, stress management, maintaining a healthy weight, and sufficient vitamin D levels all work alongside exercise to support healthy testosterone levels.
Which workouts boost testosterone the most?
Compound resistance exercises like squats, deadlifts, and bench presses are considered the most effective for stimulating a testosterone response, as they engage multiple muscle groups.
Does HIIT increase testosterone?
HIIT may help increase testosterone temporarily, particularly in men. However, results can vary depending on intensity, duration, and individual fitness levels.
Do women benefit from testosterone boosting workouts?
Yes, women also produce testosterone, and resistance training can support muscle strength, recovery, and overall fitness, even though the hormonal response may differ from men.
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