Does Climbing Increase Testosterone
Muscular, veiny, hairy, tall, and deep-voiced…
All of which derive from high testosterone levels. Is it possible they derive from climbing too? Let’s find out…
A recent study took place in which they measured blood levels in young, male climbers before and after a climb. And yes, they did find a significant rise in testosterone levels. In fact, scientists found that climbing raises both your growth hormones and testosterone levels!
We have linked the research paper above, but here’s a breakdown of what happened:
10 men (aged 21 to 30) climbed a moderately difficult route for 30 minutes or until they reached exhaustion.
They measured their heart rate and took blood samples before, right after, and 15 minutes after climbing.
Here’s what the tests read:
- Their heart rate shot up significantly during the climb.
- Lactate (lactic acid) in the blood increased after the climb.
- Testosterone levels in the blood jumped up right after climbing.
- Cortisol levels didn’t change much during climbing.
- Growth hormone levels shot up after climbing and stayed elevated.
However, the rise in testosterone levels isn’t permanent.
The ‘boost’ will only last 15 minutes after your climb. Then, they will return to normal.
This may be disappointing for some climbers; but, it’s the way our bodies work! You need extra testosterone to withstand the stress of climbing. However as soon as you take a break, your muscles relax; so, your body stops producing excess testosterone.
It’s only during the climb, and 15 minutes after, your T-levels are higher than your normal baseline!
What Type Of Climbing Gets The Biggest T-level Boost
Not all climbing increases testosterone levels.
In fact, with the wrong type of climbing you can actually reduce testosterone.
Let’s talk…
To see the biggest surge in testosterone levels, climb short (ideally no more than 25 minutes) but extremely intense routes. These will be ones where you must leap between rocks, and use more of an explosive climbing style.
In other words: bouldering.
Bouldering is a form of climbing that uses shorter routes that are more accessible. They’re designed to focus on raw strength and power, rather than your climbing ability.
As you can guess, this tops it as the most intense type of climbing. This makes it the perfect condition for testosterone production; so you’ll see a higher peak in T-levels as opposed to other, less intense climbing methods.
Did You Know Certain Climbing Methods Reduce T-levels?
Long duration (45 minutes or more) and low-intensity trad climbing will actually reduce testosterone levels.
The longer you climb, the more cortisol (stress hormone) is released. And while this is healthy for shorter climbs, it’s damaging for longer routes. Here’s why:
Cortisol and testosterone are negatively correlated; so, the more cortisol released, the less testosterone is produced.
Because of this, we advise avoiding any long-distance climbing if you’re concerned about your T-levels.
So, to summarize, short bursts of energy are your best friends; whereas, a prolonged release of energy is your enemy.
Will You Notice A Change
Will you suddenly grow a beard? No
Will you get a deeper voice? No.
But, will it be easier to put on muscle? Yes.
Let’s explain.
While climbing does increase testosterone levels, you won’t experience any physical or internal changes. This is because the surge is only temporary and doesn’t last long enough to interfere with your natural biology.
… And this makes sense. For example, not every climber you see looks juiced up, hairy, or angry. Funnily enough, this is a relief for women climbers, but a disappointment to male climbers! Instead, their physical appearance is determined genetically.
But, that doesn’t mean there’s no impact.
The only change you’ll notice is the ease with which you put on muscle.
One role of testosterone is managing muscle protein synthesis. This is the process by which cells build proteins, including those needed for muscle repair and growth. So, when t-levels are at their peak, your muscles grow faster than normal.
What does this mean for you?
When you’re climbing, your body undertakes the same synthesis – especially in the muscle groups that are most engaged. So, regardless of your sex, you’ll notice rapid development in your forearms, fingertips, lats, and biceps.
How Does Climbing Compare To Other Activities
Why do you climb?
Is it for the thrill…
Maybe it’s for fitness?
Or, could it possibly be to meet the love of your life?
Whatever the reason, the chances are it hasn’t got anything to do with your testosterone levels.
…And because of this, it makes sense that climbing isn’t the best activity to increase testosterone levels. In fact, its effect on testosterone should be viewed more as a bonus, rather than a reason to participate.
The best activities for testosterone production incorporate resistance, strength, and intense training methods – for example, weight lifting.
And while climbing has elements of these characteristics, it isn’t the main focus.
Now, this doesn’t make it the worst activity for testosterone. For example, road cycling, long-distance running, and long-distance swimming are much more damaging to your T-levels.
Instead, it lies in the middle.
It’s for this reason it’s better to enjoy climbing for what it is, and not be concerned about the impact it has on your testosterone.
But Wait, There Are A Few Things You Can Do
Let’s say you love climbing, but aren’t satisfied with the amount of testosterone it releases. There are a few variations you can make to get the most out of your climb:
- Mountain Climb with Low Oxygen
One study has shown that high-altitude climbing increases testosterone in the short and long run. This is because your body must climatize to the thin air – which triggers a hormonal response of increasing the production of testosterone. Check out the details here! - Wear A Weighted Vest
The production of testosterone is maximized through resistance and strength training. One way to incorporate this into your climb is by wearing a weighted vest. Just ensure you tick all the necessary safety precautions! - Bouldering
As we mentioned above, bouldering is the most intense and explosive climbing method. So naturally, it produces more testosterone than other climbing methods – for example, trad, long distance, or hill. - Diversify Your Training
You don’t need rocks, walls, and a mountain to climb. Equipment like monkey bars, pull-up bars, or fingerboards are all great too. What’s better, they focus more on your strength and power which makes them the better option for testosterone production.
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Muscular, veiny, hairy, tall, and deep-voiced… All of which derive from high testosterone levels. Is it possible they derive from climbing too? Let’s find out……
