Lifting your testosterone levels in the gym

Some important takeaways:

• Resistance exercises like squats can induce a spike in post-training testosterone levels.
• Researchers in one study found that lifting many reps at submaximal effort to failure, with brief rests between sets, led to an increase in T levels.
• The benefits of strength training go beyond increased testosterone — you can also lower your blood sugar, improve heart health, strengthen your bones, lose some abdominal fat, and boost your brain health.

Whether you’re trying to build muscle, lose weight, or maybe just stay sane, there’s a good chance you dedicate some gym time to exercises like squats, deadlifts, and bicep curls. But did you know that your physical and mental health aren’t the only things that can benefit from hitting the weight room? Resistance exercises and weight lifting can help boost your testosterone levels, too.

But what’s the science behind how that works? Let’s take a closer look.

An analysis of studies found that high-volume resistance training at moderate or high intensity — involving multi-joint movements that incorporate many large muscle groups — and with short rests between sets, may increase serum testosterone concentrations. However, experts point out that these T increases ultimately depend on a bunch of variables like exercise intensity, volume, and which muscle types were involved. That same analysis of studies mentions that strength training can boost men’s T levels right away and long term.

So, which types of strength training exercises increase T levels?

If you’re not sure which exercises to try, here are some options:

• Compound exercises: In one study, squats, which are a compound exercise that simultaneously targets multiple muscles and joints, appeared to increase testosterone more than weight lifting using a machine (leg press). Researchers theorize that this is because the compound exercise requires more muscle engagement and stabilization. For example, a squat doesn’t just involve the quadriceps, calves, glutes, and hamstrings, but also abdominal and back muscles, making it a compound movement that hits multiple muscle groups.
• Lifting at submaximal effort to failure: Other research found that lifting fairly heavy weights (but with a load that’s less than maximum capacity) with many reps and brief rests between sets (about 90 seconds) led to a significant increase in sex hormone binding globulin (SHBG) and testosterone. The researchers involved in the study believe this could be because lifting heavy loads with minimal rest led to an increase in lactic acid after the workout, which then kicked off the mechanisms responsible for increased testosterone.
  

Strength training is just plain good for you

Beyond the potential testosterone boost, adding strength training into your workout mix has a number of possible benefits:

Better blood sugar levels

Various studies show that strength training helps lower blood sugar levels. In one study, people with type-2 diabetes and a healthy BMI who participated in a strength training program experienced a greater decrease in blood sugar levels compared to study participants who did aerobic exercises or a combination of strength and aerobic training.

Improved heart health

Strength training also helps keep your heart healthy, including by helping lower your blood pressure and LDL cholesterol (the bad kind). As little as 30 minutes of resistance training each week can reduce your risk of heart disease.

Stronger bones

When you strength train, you’re doing a lot of weight bearing. This puts temporary stress on your bones, which stimulates them to get stronger and can increase your bone density. In turn, this reduces your risk of fractures and injuries from falls.

Better mood and brain health

Some research shows that resistance training may increase a protein called brain-derived neurotrophic factor, which stimulates neuroplasticity and helps in improving memory and learning.

People who resistance train regularly may also experience benefits like fewer symptoms of anxiety and depression.

Dr. Cam’s Health Hack

According to Dr. Cam, the most optimal exercise plan involves a combination of: low-intensity steady-state cardio such as walking throughout each day, medium-intensity muscle strengthening or resistance training 3-5 times a week, and high-intensity sprinting or sports once a week. Learn more in this quick video with Dr. Cam.

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