Does Lifting Weights Increase Testosterone?

Lifting weights may boost your biceps, but can this type of exercise also boost your testosterone?

The short answer is yes. Lifting weights has been shown to increase testosterone levels.

The long answer is that the extent of the increase depends on the exercise type and intensity as well as personal factors like your age, sex, and fitness level—and typically, the increases in testosterone are temporary. 

Keep reading to find out how weightlifting increases testosterone levels, what kind of boost you can expect, and which workouts will produce the best results.

Getting regular exercise is one of the best things we can do for our overall health—it helps us manage our weight, reduces the risk of cardiovascular disease, strengthens our bones, and supports longevity and mental health.

Some research shows that exercise may also boost testosterone, the quintessential male sex hormone that regulates everything from your muscle mass to your sex drive. But the effects aren’t permanent.

According to a 2020 review, both resistance and endurance training increase testosterone blood concentrations during exercise, but these levels decline within minutes after exercising. The effects on testosterone are even less significant for older men or those with obesity.

The review also states that there isn’t enough clear evidence to show that exercise consistently causes a long-term increase in T levels. Most studies suggest that resting testosterone levels tend to be similar whether someone is physically active or not.

During a bout of heavy resistance exercise, like weightlifting, the endocrine system responds by releasing various catabolic (breakdown-related) and anabolic (growth-related) hormones, including testosterone.

Resistance exercise might also cause your muscles to produce more androgen receptors. If this is true (more research has to be done here), it would mean that the body has more receptors to connect with testosterone and similar hormones, which could boost muscle-building effects. Acting like “docks” for testosterone, these receptors make your muscles more sensitive to testosterone and help them grow. 

However, your testosterone response to resistance exercise is largely determined by other factors, such as the exercise's intensity, your age, and your body composition.

What kind of boost are we talking about?

The 2020 review mentioned above points to many studies showing how different exercises affect testosterone levels. It also notes how the boost in testosterone can vary depending on your age and fitness level. Here are some examples the authors highlight:

• Young Olympic athletes: One study of junior Olympic weightlifters found that levels of testosterone increased from a baseline of about 16 nmol/L (that’s nanomoles per liter) to about 21 nmol/L just five minutes after exercise. This shows an increase of about 5 nmol/L in testosterone following the resistance workout. (For reference, a normal testosterone level for males is typically between 10 and 35 nmol/L.)

• Men with obesity: A study that compared testosterone changes in lean men and those with obesity found that resistance training resulted in similar increases in both groups of men immediately after exercise. However, the levels were lower in men with obesity after about 30 minutes of recovery (lean vs. obese: 20 vs. 8 nmol/L), showing that men with less body fat saw a more lasting increase.

• Older men: Other studies that compared testosterone changes in young and older men found that resistance training resulted in increases immediately after exercise despite age-related declines. However, the increases were higher in the younger groups.

Resistance training and high-intensity interval training (HIIT) are the best exercises to increase testosterone production.

These types of exercise don’t just help you maintain healthy hormone levels either. They also promote weight loss and support healthy bone density and muscle growth as well as your overall health.

Resistance Training

There’s evidence suggesting that resistance training, or strength training (which includes weightlifting), can increase testosterone levels in men.

But the effect is more significant when you target large muscle groups with heavy weights over smaller muscles. In a small, older study of 16 young men, arm exercises didn’t have the same effect on testosterone as combining arm and leg exercises.

Working out your legs could increase testosterone because they’re home to some of the largest muscle groups in your body, like your quadriceps (the front of your thigh). Interestingly, a small study of 10 men that compared squats to leg press exercises found that squats led to bigger boosts in testosterone and growth hormone after exercise. And even though squats required more work, the men didn’t find the exercise more taxing than the leg press. The authors concluded that free-weight exercises appear to trigger stronger hormonal responses to resistance training than machine-based exercises.

Other exercises that target large muscle groups—potentially increasing testosterone and building muscle mass—include deadlifts, bench presses, and lunges.

High-Intensity Interval Training

HIIT is a training method that alternates short periods of intense or explosive anaerobic exercise with brief rest periods.

In one 2017 study, six weeks of HIIT improved free testosterone levels and peak power output in master athletes. Free testosterone refers to the circulating testosterone that is not bound to proteins, making it readily available for use by the body.

While high-intensity interval training can cause a temporary spike in testosterone levels, overtraining has been shown to lead to chronic fatigue and a spike in cortisol levels (a stress hormone), which can actually lower testosterone. One analysis found that both testosterone and cortisol rise immediately following a single HIIT session, dip below baseline afterward, and return to normal levels within 24 hours.

In the long term, a 2021 study found that eight weeks of HIIT significantly modulated the balance between testosterone and cortisol levels, improving the physical capacity in men ages 35 to 40.

Still, it’s important to avoid overtraining by incorporating rest days, staying hydrated, eating a balanced diet, and getting enough sleep. 

What About Cardio?

When it comes to endurance exercises, your hormones have a complicated response.

Some research shows that endurance training is linked to low resting testosterone levels. Though the majority of men who perform endurance exercises display clinically “normal” levels of testosterone, these levels are at the “very low end of normal” and, in some cases, reach a status of testosterone deficiency. These hormonal changes may result in diminished bone mineral content and low sperm production, as well as male infertility issues.

However, these findings don’t mean that endurance training isn’t valuable. In fact, one 2021 study found that lifelong endurance training as part of a healthy lifestyle may help maintain healthy testosterone levels by reducing body fat and inflammation. Reducing excess body weight is often linked with higher baseline testosterone levels in men.

One way that exercise—resistance or endurance—can potentially help lower your risk of low T (hypogonadism) is by lowering your risk of obesity.

Studies show that obesity is linked to decreased testosterone due to insulin resistance-associated reductions in sex hormone-binding globulin (a protein that transports these hormones in the body). Obesity is also linked to lower levels of free testosterone due to suppression of the hypothalamic-pituitary-testicular (HPT) axis, the system of glands that controls testosterone production.

There’s also a cyclical element, as low testosterone by itself increases excess body fat, creating a vicious circle of metabolic complications.

Not sure if you have low testosterone?

Symptoms of low T can include:

• Low sex drive

• Erectile dysfunction (ED)

• Testicular shrinkage

• Increased body fat

• Low sperm count

• Chronic fatigue

• Loss of muscle mass

• Hot flashes

• Breast growth

• Poor sleep quality

• Decreased bone density

• Less body hair

• Mood disturbances

If you suspect you have low testosterone, it’s important to contact your healthcare provider to discuss treatment options before you turn to over-the-counter testosterone boosters and supplements. Prescription options range from oral medications like clomiphene to injectable testosterone replacement therapy.

There are also treatments for common symptoms of low T, like erectile dysfunction. These medications include Viagra^® (sildenafil) and Cialis^® (tadalafil), which help improve blood flow to the penis to help you get and maintain an erection.

By now, you’ve learned that physical activities like weightlifting may increase testosterone (at least temporarily) and help you maintain healthy levels over your lifetime. For more severe cases of low T, prescription medication is available. But there are other things you can do to maintain healthy testosterone levels and prevent your risk of developing low T.

They include:

• Following a healthy diet that includes fruits and vegetables, lean proteins, whole grains, and healthy fats

• Lowering your stress levels

• Getting adequate sleep

• Losing weight

• Limiting your alcohol consumption

• Not smoking

• Steering clear of steroid misuse

While weightlifting is an effective way to optimize your testosterone levels, it’s important to remember that it’s just one key piece of a bigger strategy. Remember:

• Resistance training can boost testosterone, but the boost may be temporary. Most increases were seen immediately after exercise, though consistent exercise can have long-term positive effects when combined with other healthy lifestyle factors, like weight loss.

• Excessive training may actually lower testosterone. Overtraining without adequate rest periods and proper nutrition can lead to elevated cortisol, which can lower testosterone production.

• Age-related testosterone decreases may not be fully reversed by lifting weights alone. Combining regular resistance exercise with a healthy diet, adequate sleep, and lowered stress levels is the best strategy for maintaining healthy T levels. However, if lifestyle changes don’t work, your healthcare provider might consider testosterone replacement therapy.

If you’re concerned about your testosterone levels, reach out to your provider to see what treatment options are available. And if you’re struggling with symptoms like erectile dysfunction due to low T, get advice from a healthcare professional to get the support you need.