Does Weight Lifting Boost Testosterone
It’s always thought weight lifting and testosterone go hand in hand. For example:
Huge muscles, thick beards, and a deep voice are a few things that come to mind when we mention a professional weight lifter. It just so happens that these are also fueled by testosterone. Is this a coincidence, or does it really boost testosterone levels?
Put simply, weight lifting triggers a hormonal response from the physical stress placed on the body. This releases testosterone (along with other chemicals) into your bloodstream; hence, your testosterone levels rise after resistance training.
However, there’s a limit. Along with testosterone, exercise also releases cortisol (stress hormone). While a short burst is advantageous, too much weight training makes cortisol levels spike too long and high, which lowers testosterone levels.
To maximize testosterone release, aim to have short, intense weight lifting sessions; 20-75 minute sessions, 4-5 days a week. Any more may overexhaust yourself and cause cortisol to eat into your muscles and lower T levels.
Note:
As cortisol levels go up, testosterone levels go down.
How Much Does Weight Lifting Increase Testosterone Levels
So, we’ve established that T-Levels do rise after weight lifting, but by how much? Will it make a significant impact…
In a study, it was found testosterone levels rose 21.6% in men and 16.7% in women after a single 30-minute weightlifting session. After another 30 minutes, resting T-Levels were restored back to their original concentrations.
What does this tell us?
All this means is you can increase your testosterone levels by at least 20% after exercise; however, it won’t stay this high and will eventually drop to its neutral amount.
The bulk of science tells us it won’t permanently remain at this peak. But, weight lifting is still hugely beneficial for long-term testosterone production: while it may not cause T-Levles to rise permanently, lifting weights helps prevent it from going down as you age.
For example, Hahns Petty says engaging in regular exercise can slow the natural effects of aging.
Is Weight Lifting The Best Exercise For Testosterone Levels
So, how does weightlifting compare against other training methods for boosting T-Levels?
Weight lifting (which falls under the resistance training umbrella) is the best training method for increasing testosterone levels. This is because each session is short and intense; maximizing testosterone production and minimizing cortisol production.
Not only is weight lifting the best training method for boosting testosterone levels, but other endurance training, such as running, swimming, or cycling, can potentially lower T-levels as you release too much cortisol over a substantial amount of time.
Of course, this is relying on the fact you keep weightlifting sessions short and intense. If you were to alter this (e.g. significantly lowering weight and increasing reps), it becomes less effective at boosting T-levels, as more cortisol is released.
Anthony Hackney, a professor of exercise physiology and nutrition at the University of North Carolina, explains the “greater intensity and greater volume of work,” the more likely you are to elevate testosterone. For example, a 45-minute session of heavy lifting will raise T-Levels more than a two-hour light jog.
How Long Does It Take Weight Lifting To Boost Testosterone
It typically takes 15 to 30 minutes after lifting weights for testosterone levels to peak. Younger males tend to experience the quickest rise in testosterone levels; sometimes, it happens instantly.
The more you focus on strength training and intensity, the quicker you’ll feel the T-level spike.
The post-workout boost tends to last anywhere from 15 minutes – 1 hour. While it differs from person to person, all science agrees it eventually comes back down.
Do Bodybuilders Have High Testosterone Levels
What about bodybuilding… Does their weightlifting boost their testosterone levels, or could they have the same amount as an office worker?
Bodybuilders aim to have more testosterone levels than average to encourage muscle hypertrophy. Some bodybuilders have reported having more than 50 times the amount of testosterone than the average person.
The average individual has 300-1,000 nanograms per deciliter of testosterone. Keeping this in mind, Dallas Mccarver (known as Big Country) reportedly had 55,000 nanograms per deciliter of testosterone after tests. Check out the source here.
Is this all from weight training? No, every decision they make, from dieting, sleeping, and supplements, is all calculated to maximize their testosterone. Plus, in certain competitions (like Mr Olympia), bodybuilders can inject testosterone – making their levels far higher than the average.
Bottom line: Bodybuilders tend to have higher testosterone levels than the average; however, it doesn’t all come from weight lifting.
Embed from Getty ImagesWill Lifting Weights Permanently Raise Testosterone Levels
Unfortunately, the logic “I’m lifting weights, so I’m boosting my testosterone” isn’t as accurate as we’d like it to be. For the most part, lifting weights only temporarily raises testosterone levels.
Lifting weights peaks testosterone production for up to an hour after your workout. However, after this, your T-levels return to it’s original amount. The excess testosterone leaves through bodily functions such as metabolism, urine, or sweat.
The misconception mostly comes from weight lifters looking like their testosterone levels are high. While people assume it’s solely from the weight lifting, it primarily comes from their balanced lifestyle, which they couple with the gym. For example, healthy eating, healthy sleeping, low stress, etc.
So, what’s responsible for that post-workout feeling?
Even though elevated testosterone levels are temporary; you may still be energetic and pumped for an extended period. However, this is mainly derived from the cortisol level rather than testosterone, explains Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center.
Once again, it’s worth mentioning that this doesn’t mean weightlifting has no long-term testosterone benefits. For example, imagine two people both have T-levels of 500 ng/dl:
- Person A weight trains and maintains 500 ng/dl.
- Person B doesn’t exercise and has a poor lifestyle, so their T levels drop to 400 ng/dl.
In this case, weight training hasn’t increased T-levels; rather, there’s a net difference between someone who weight lifts and someone who didn’t.
The Best Weight Lifting Exercises To Boost Testosterone
We’ve talked about how you must train at a high intensity over a short period to boost testosterone. However, what are some practical weight-lifting examples for you to try?
The best exercises to try to peak production are:
Deadlifts
Deadlifts are a great example of an exercise that’s short but intense. To get the most from testosterone production, progressively overload the barbell so you train 60-90% of your one-rep max.
Start off standing with your feet hip-width apart; toes under the barbell; and shins nearly touching it. Keeping a neutral back, grip the bar with hands shoulder-width apart – you can use either an overhand or mixed grip. Proceed to lift the bar by straightening your hips and knees, keeping it close to your body (but don’t fully lock your knees!) Keeping a straight back, exhale once you’re at the top, and then slowly lower the bar.
- Primary Muscle Group Used: Lower Back, Gluteals, and Hamstrings.
- Complexity Rank: Beginner/Intermediate.
- Effectiveness: 8/10.
Bench Press
Probably one of the most popular weightlifting exercises is the chest press – and for good reason. You can have a wide or narrow grip; each differs on how much you should load the bar with. Nonetheless, you want to be doing between 7-10 reps per set.
Using a flat bench, lower the barbell until it’s a few inches from your chest. The weight should be in line with your nipples. Then push the weight back up, but don’t lock your elbows! Repeat the number of desired sets, and then lock it on the machine’s hook.
- Primary Muscle Group Used: Chest.
- Complexity Rank: Beginner.
- Effectiveness: 7/10
Weighted Squats
If done right, weighted squats fill out your physique nicely and create a great level of strength and stability. Depending how heavy you lift to your one rep max will determine how much testosterone levels rise.
Start standing with your feet shoulder-width apart. Keeping your back straight, bend your knees but, ensure they stay parallel with your toes. Keep bending until just over 90 degrees, and then push through your heels to stand back up.
- Primary Muscle Group Used: Quadriceps, Hamstrings, and Glutes.
- Complexity Rank: Beginner/Intermediate.
- Effectiveness: 6/10.
Overhead Press
One of our favorites: the overhead press. It’s thought of as very close to the shoulder press; however, we prefer the overhead as it incorporates the triceps as well as the deltoids.
Stand with your feet shoulder-width apart. Hold a barbell at shoulder height, with your elbows pointing to the floor. Push the weight past your head, extending your arms while keeping your core tight and back straight (once again, remembering not to lock your elbows). After a second, lower the weight back to shoulder height and repeat.
- Primary Muscle Group Used: Deltoids and Triceps.
- Complexity Rank: Beginner.
- Effectiveness: 7/10.
Weighted Pull-Ups
Traditional pull-ups are too tempting to be done slowly; therefore, making it a below-average contestant when boosting testosterone. However, if you were to wear a weighted vest/ belt, this massively increases the intensity and can spike T-Levels a lot higher.
There’s not much to describe on how to perform a weighted pull-up. Just do a traditional one while wearing a vest/belt! (Though, we have attached a video below.)
- Primary Muscle Group Used: Upper Body, Upper Back, and Core.
- Complexity Rank: Intermediate.
- Effectiveness: 8/10.
Barbell Rows
For our last exercise, we recommend barbell rows. This is one of our go-to back exercises because it’s a compound exercise that engages many muscle groups.
Begin standing with your feet hip-width apart and grip the barbell with your hands slightly wider than shoulder-width. However, you can slightly alter it to whatever is more comfortable for you. Then, bend at the hips, keeping a neutral back position, and lower the bar toward your knees. Pull the bar to your lower ribcage, squeezing your shoulder blades together. Hold for a few seconds. Lower back down.
- Primary Muscle Group Used: Rhomboids, Lats, and Traps.
- Complexity Rank: Intermediate.
- Effectiveness: 7/10.
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