This means testosterone has to compete with cortisol when you work out in the morning. CrossFit training combines high-intensity interval training (HIIT) with functional movements like squatting, pulling, pushing, and jumping. If you’re after easier ways to boost testosterone, a study found that increasing your step count might make a difference. A 2024 research review shows that resting at least 60 seconds between sets gives a small advantage for muscle building compared to rushing, but you won’t see much extra benefit once you rest beyond about 90 seconds.14 It’s important not to skip these rest periods because muscles need to recover enough to lift the same amount of weight over a sustained period. "Most researchers agree that these acute elevations are important for long-term adaptations," says Jakob Vingren, a researcher in exercise endocrinology at the University of North Texas. Jakob Vingren, Ph.D., FACS, is a leading researcher in exercise endocrinology at the University of North Texas. These supplements work best when paired with regular exercise. However, TRT requires long-term commitment and comes with potential side effects, including a possible impact on fertility. When managing low testosterone, several treatment options are available, each with its own set of advantages and drawbacks. Morning sunlight exposure for 10 to 20 minutes supports testosterone through vitamin D synthesis and circadian rhythm reinforcement. BPA, phthalates, and parabens have documented anti-androgenic effects. Endocrine disruptors in plastics, personal care products, and water supply represent a silent testosterone suppressor. Clients who implement daily 10-minute breathwork sessions consistently show lower cortisol and improved testosterone on follow-up bloodwork. In fact, very high volumes of endurance training may lower testosterone levels, particularly in men who train intensely for long periods. Moderate cardio, like jogging, cycling, or swimming, does not appear to significantly increase testosterone levels. Studies show that challenging strength workouts can cause a short-term rise in testosterone after exercise. Maintaining balanced testosterone levels may also help lower the risk of certain health conditions, such as obesity, type 2 diabetes, and cardiovascular disease. Understanding how testosterone responds to exercise and how biological sex plays into this response can help you choose workouts that support your fitness goals. Some forms of exercise can temporarily boost testosterone, which helps support muscle repair, strength gains, and overall fitness. Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. A healthy balance of protein, fat, and carbs can help optimize your hormone levels and support your overall health. What you eat can affect levels of testosterone as well as other hormones. Physically, men notice a decline in muscle mass, increased body fat, or even a loss of bone density. Studies found that squats, deadlifts, and bench presses increase testosterone more than single-muscle exercises12. Boosting testosterone through resistance training depends on the training method. Generally, testosterone boosters are not recommended for women as they can cause unwanted side effects due to the hormonal imbalances they create. The key is the magnitude of the testosterone increase. Zinc supplementation has been studied for its role in testosterone production, with systematic reviews indicating it may help support levels particularly in individuals with zinc deficiency (Moderate Evidence). Men with low testosterone often report mental clarity, are more focused, and are less stressed after regularly participating in resistance training. As muscle mass increases, men often notice significant improvements in their overall physical performance, including increased strength and better endurance. Regular exercise affects testosterone levels, which in turn supports better hormonal balance.
