Factors other than exercise can affect your testosterone levels including age, bodyweight, your fitness level, and when you workout. Because advanced age causes a lessening of testosterone release, older adults need to exercise regularly to ameliorate the leveling off of this hormone. Remember, testosterone is intimately associated with the amount of muscle mass and bone strength in your body. Bodyweight affects testosterone levels because increased body fat causes a decrease in testosterone. Again, exercise can improve your testosterone levels by helping to decrease your body fat. The more fit you are, the more testosterone you have, although those who are less fit and exercise will experience a more significant release of testosterone. Your testosterone levels (like any other hormone) fluctuate throughout the day. Levels are typically highest early in the day and are lowest in the afternoons. Thus, for those who have low testosterone levels, it may be wise to workout in the afternoons to boost the release of this hormone.
Any type of exercise will boost your testosterone level but weight training seems to have the most impact. To get the most boost of testosterone release, here are some tips for your next workout session:
- Perform full-body exercises (i.e., squat, deadlift)
- Lift heavy weights
- Take short rest periods
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."