How To Exercise To Optimize Your Testosterone (BLA S4E9)

How To Exercise To Optimize Your Testosterone (BLA S4E9)

If you search the word testosterone into Youtube you will get thousands of videos telling you how you can increase your testosterone with various exercises. There are a lot of people making some pretty insane claims, but which of these claims actually have any evidence? Today I'm going to walk you through the evidence on which type of exercise actually helps increase testosterone.

CHAPTERS

01:22 - Resistance Training and Testosterone

05:20 - Increased testosterone doesn’t always mean increased hypertrophy

06:12 - Who benefits most from exercise?

07:07 - Mechanism of testosterone and hypertrophy

08:02 - Endurance Exercise

09:26 - Overtraining

10:52 - How long do these testosterone changes last?

14:37 - How does obesity and age affect response to exercise?

15:25 - Does exercise increase long term testosterone?

17:54 - My takeaways

19:46 - Outro

*Disclaimer* This podcast is for entertainment, education, and informational purposes only. The topics  discussed should not solely be used to diagnose, treat , or prevent any condition.  The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

References

Fry, A. C., & Lohnes, C. A. (2010). Acute testosterone and cortisol responses to high power resistance exercise. Fiziologiia Cheloveka, 36(4), 102–106.

Hackney, A. C. (2020). Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment? Frontiers in Endocrinology, 11, 11. https://doi.org/10.3389/fendo.2020.00011

Hayes, L. D., Sculthorpe, N., Herbert, P., Baker, J. S., Hullin, D. A., Kilduff, L. P., & Grace, F. M. (2015). Resting steroid hormone concentrations in lifetime exercisers and lifetime sedentary males. The Aging Male: The Official Journal of the International Society for the Study of the Aging Male, 18(1), 22–26. https://doi.org/10.3109/13685538.2014.977246

Hooper, D. R., Kraemer, W. J., Focht, B. C., Volek, J. S., DuPont, W. H., Caldwell, L. K., & Maresh, C. M. (2017). Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations. Sports Medicine (Auckland, N.Z.), 47(9), 1709–1720. https://doi.org/10.1007/s40279-017-0698-y

Houmard, J. A., McCulley, C., Shinebarger, M. H., & Bruno, N. J. (1994). Effects of exercise training on plasma androgens in men. Hormone and Metabolic Research = Hormon- Und Stoffwechselforschung = Hormones Et Metabolisme, 26(6), 297–300. https://doi.org/10.1055/s-2007-1001687

Nindl, B. C., Kraemer, W. J., Gotshalk, L. A., Marx, J. O., Volek, J. S., Bush, F. A., Häkkinen, K., Newton, R. U., & Fleck, S. J. (2001). Testosterone responses after resistance exercise in women: Influence of regional fat distribution. International Journal of Sport Nutrition and Exercise Metabolism, 11(4), 451–465. https://doi.org/10.1123/ijsnem.11.4.451

Potter, N. J., Tomkinson, G. R., Dufner, T. J., Walch, T. J., Roemmich, J. N., Wilson, P. B., & Fitzgerald, J. S. (2021). Effects of Exercise Training on Resting Testosterone Concentrations in Insufficiently Active Men: A Systematic Review and Meta-Analysis. Journal of Strength and Conditioning Research, 35(12), 3521–3528. https://doi.org/10.1519/JSC.0000000000004146

Riachy, R., McKinney, K., & Tuvdendorj, D. R. (2020). Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology, 5(4), 81. https://doi.org/10.3390/jfmk5040081

Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training: The up-stream regulatory elements. Sports Medicine (Auckland, N.Z.), 40(12), 1037–1053. https://doi.org/10.2165/11536910-000000000-00000

West, D. W. D., & Phillips, S. M. (2010). Anabolic processes in human skeletal muscle: Restoring the identities of growth hormone and testosterone. The Physician and Sportsmedicine, 38(3), 97–104. https://doi.org/10.3810/psm.2010.10.1814