It’s no secret that regularly working out is good for your overall health and well-being. But aside from physical perks like reduced risk of disease and mental health benefits like a notable boost in mood (both in the moment and over time), many men don’t realize that their time in the gym also impacts a hormone they’re probably pretty interested in: testosterone.
Ahead, experts explain why healthy testosterone levels are crucial for optimal functioning in men, and share workout routine mishaps that could inadvertently throw off T levels.
- ABOUT OUR EXPERTS: Raj Dasgupta, M.D., F.A.C.P., F.C.C.P., F.A.A.S.M., is a physician quadruple-board certified in pulmonary, sleep, internal, and critical care medicine, and the chief medical advisor with Fortune Recommends Health. Rachel MacPherson, C.S.C.S., C.P.T., is a strength and conditioning specialist with Garage Gym Reviews.
Testosterone Basics
“Testosterone is a hormone produced in the gonads (testicles or ovaries) and adrenal glands that play a crucial role in men’s normal function and biological processes, including libido, sperm production, sexual development, mood, energy, muscle mass maintenance, bone strength, and more,” says quadruple-board certified physician Raj Dasgupta, M.D., F.A.C.P., F.C.C.P., F.A.A.S.M.
Sometimes known as the primary male sex hormone, testosterone is also responsible for the growth of facial hair, the development of a deeper voice, and enhanced muscle development, says Rachel MacPherson, C.S.C.S., C.P.T., a strength and conditioning specialist with Garage Gym Reviews.
Read More: 7 Signs You Should Have Your Testosterone Levels Checked
Clearly, testosterone is vital for a man’s overall health. If levels dip below a healthy range—generally between 300 and 1,000 nanograms per deciliter of blood (ng/DL) for men—unpleasant symptoms such as a decreased sex drive, loss of body or facial hair, difficulty maintaining an erection, mood swings, and reduced strength can start causing trouble.
Regular exercise generally helps keep T levels balanced; however, too much (or little) of anything can backfire, and certain elements of even the most well-meaning workout routine have the potential to undermine testosterone function.
5 Ways Your Workout Routine Could Be Messing With YOur T
1. You Do Too Much Cardio
Cardio is great for your heart health, but too much endurance exercise (think long hours of cycling or running) might reduce testosterone levels, says MacPherson. Essentially, too much cardio messes with your hypothalamic-pituitary-adrenal axis (which regulates the stress response) and increases cortisol (your stress hormone)—and higher cortisol levels can hinder your body’s ability to make testosterone, she explains.
Of course, you don’t need to give up endurance work entirely, but it’s best to mix things up and “incorporate resistance training two to three times a week to avoid this possible dip in T levels,” says Dasgupta. Why? Strength training builds muscle, which can increase and support testosterone levels.
2. You Skimp On Sleep To Work Out
Sleep plays a huge role in hormone regulation, and waking up at 5 a.m. to exercise after hitting the hay at midnight can seriously throw off T levels, says MacPherson. Most of your testosterone is produced during sleep—especially in the first REM stage, which is earlier in the night—so if you skimp on sleep time to work out, you may fall short of optimal testosterone production, she explains. In other words, sleep and testosterone have a direct relationship, so when quality of sleep decreases, T levels do, too.
To combat any sleep deprivation and keep your T levels happy and healthy, Dasgupta says to aim for seven to nine hours of sleep a night. If you could use some extra support in the snoozing department, you can enlist the help of a supplement like magnesium glycinate, valerian root, or passionflower.
3. You Don’t Prioritize Recovery
Aside from prioritizing shuteye, rest and recovery are also non-negotiable for supporting your T levels. “Failing to recover from exercise fully can cause hormonal imbalances,” says MacPherson. “Your body needs ample time and nutrition to restore balance.”
Without enough bounce-back time, the repeated stress of exercise causes cortisol levels to increase, further tanking your testosterone, MachPherson adds. What’s more, overtraining can up your chances of chronic fatigue and injury which may set-back your workout goals or lead to muscle damage, consequently disrupting testosterone production, she says.
How much rest you need depends on your workout schedule, current fitness level, and goals, but at least one rest day a week is a must-do for most people, suggests Dasgupta. Depending on your level and intensity of activity, you may need more.
4. You Take A “Dirty” Approach To Bulking
“When trying to bulk up, men often throw caution to the wind and eat everything in sight in an effort to fuel more muscle growth,” says MacPherson. “But, the reality is, you only need a slight surplus to gain muscle.” Consuming more calories than the body can synthesize into muscle mass leads to gains in body fat, and too much fat contributes to lower testosterone levels, she explains.
Read More: How To Maximize Muscle And Minimize Fat When Bulking
How much you eat while trying to bulk depends on your goals, but research estimates the ideal surplus is an extra 300 to 500 calories a day, with a particular emphasis on lean protein (like chicken, fish, steak, eggs, and tofu), complex, unprocessed carbs (like brown rice, quinoa, sweet potatoes, and bananas), and healthy fats (like nuts, seeds, nut butter, and avocados). If you struggle to get ample protein into your system, keep a protein powder handy. On the flip side, your caloric surplus should minimize added sugar and processed foods.
Focusing on bulking slowly and tracking calorie intake can also help you stick within this window and avoid the backfiring effects of going overboard.
5. You Don’t Refuel Properly Post-Workout
Refueling post-workout is key for gains, and not eating enough after a training session can have a negative effect on your T levels, says Dasgupta. Because nutrients are needed for muscle repair and hormone production, too little fuel can cause testosterone to drop, he explains.
To nix any under-fueling issues, MacPherson recommends eating a balanced meal containing protein, healthy fats, and carbohydrates after a workout. If you’re on the go, a protein shake makes for a good alternative.
In general, aim for about one gram of protein per pound of body weight per day, since the amino acids in protein are beneficial for both muscle growth and T production. Carbs are also vital because they help your tissues repair after a tough workout and shuttle amino acids into your muscles to promote growth and, in turn, support healthy testosterone, she adds.