⬇️ Exercises for Men’s Hormones ⬇️
Before asking about testosterone prescriptions or supplements, consider this:
Exercise is one of the best ways to support men’s hormone health. Any exercise helps, but especially resistance training and high-intensity interval training:
🏋️ 4 weeks of strength training (3 days a week) has been shown to boost testosterone levels in men—both in the short term AND over time.
🏃 Interval training that alternates between intense running and recovery periods for 90-second bursts for 45 minutes is more effective at boosting testosterone than just running straight for the same amount of time.
Everyone is different, and if you absolutely hate lifting weight or doing interval training, that’s okay! I work with my patients to find healthy habits they love and can sustain.
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Timón Andrada R, Maynar Mariño M, Muñoz Marín D, Olcina Camacho GJ, Caballero MJ, Maynar Mariño JI. Variations in urine excretion of steroid hormones after an acute session and after a 4-week programme of strength training. Eur J Appl Physiol. 2007;99(1):65-71. [link]
Hackney AC, Hosick KP, Myer A, Rubin DA, Battaglini CL. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrinol Invest. 2012;35(11):947-950. [link]