Does Weight Lifting Increase Testosterone?
“Does weight lifting increase testosterone...”
Believe it or not, the answer isn’t as cut and dry as you might think.
And the short answer that I’ll give you is this…
It depends.
It depends on the kind of weight lifting you do, when you work out, and on what your recovery method looks life…
So let’s take a closer look into this loaded question: Does weight lifting increase testosterone...
How Long Do You Train?
All training isn’t created equally if you’re looking to maximize testosterone production…
In fact, you might even find that a testosterone-boosting workout isn’t quite what you thought it was…
And here’s why…
When I started working out as a young guy, the training protocol was pretty simple: Your workouts should last between 60-90 minutes.
And in my opinion, that’s just fine for a guy who’s in his late teens or early 20’s.
But when you start pushing 40 and 50, you can't go into the gym with the same mentality you had in your 20s.
The #1 exercise mistake that guys from 40-70 years old make is continuing with high long, painful workouts, when they simply aren’t necessary…
But not only are long workouts unnecessary...
They also cause your body’s cortisol levels to increase…
And cortisol is testosterone’s kryptonite.
See, when cortisol levels increase, testosterone levels decrease…
And the consequence is this anti-testosterone hormone forces you into a catabolic state rather than an anabolic one, which will leave you feeling weak, fat, unmotivated, and worse off in the bedroom, too.
The most advantageous workouts for men 40+ last between 20-40 minutes.
What Lifts Are Your Go-To’s?
The type of exercises you do while training determines whether or not you maximize testosterone production in the gym.
Loads of bicep curls and crunches simply won’t do the trick.
In order to boost testosterone levels in the gym, you need to spend your (short) time there performing compound movements…
Let me break this down for you.
Compound movements are exercises that involve more multiple major muscle groups…
For instance, when you perform a squat, you aren’t simply working your quadriceps…
You’re working your quadriceps, hamstrings, glutes, calves, lower back, and your core…
Here’s a list of the best compound exercises that you should fill your workouts with:
- Squat
- Bench Press
- Bent-Over Rows
- Pull-Ups
- Dips
- Overhead Press
- Box Jumps
Does weight lifting increase testosterone? When you perform compound movements, it does.
How Do You Recover?
Recovery is crucial in the weightlifting/testosterone discussion…
If you aren’t recovering well enough in between your workouts, you can expect your testosterone levels to drop, your physique to suffer, and your strength gains to stall.
You’ve probably seen documentaries of bodybuilders tearing up the gym 6 days a week for 2-3 hours a day…
And as motivating as those documentaries can be (I still enjoy watching them), the guys in those videos are not building that muscle naturally…
They’re steroid-assisted…
So naturally, their workouts aren’t going to work well for those of us who aren't using steroids.
In order for weight lifting to boost testosterone, I recommend that you hit the gym at most, 4-5 times a week…
But when you recover...
Really Recover.
Eat the right foods— especially protein and carbs post-workout.
Get 8 hours of sleep at night.
Drink plenty of water.
As a bonus, if you get these things right, it'll naturally boost testosterone which also accelerates recovery.
Does weight lifting increase testosterone? When you properly recover in between your workouts by eating foods that give you an optimal recovery and through sleeping 8 hours a night, yes it does.
Your Next Step
Does weight lifting increase testosterone?
Well, we’ve unloaded the loaded question…
Weight lifting does increase testosterone levels, as long as you keep your training between 20-40 minutes, utilize compound exercises, and recover properly.
Do you need to make adjustments to your training style?
I’ve got you covered.
Try out my Fit After 50 program.
You can do this program at the gym or from the comfort of your own if you'd like. It's packed with compound movements that are risk-free for guys our age and the workouts don't exceed 40 minutes.
To check out Fit After 50 click here.
