The Energy Loop: How Exercise and Testosterone Support Each Other
Author: Brenton Barker
For many successful men, especially those in high-pressure jobs, the idea of low testosterone often gets linked to feelings of tiredness, lack of motivation, and a waning desire to train. They might think that their hormones are the reason they can’t muster the energy to get moving.
However, as a coach with years of experience, I’d like to reframe this perspective: the real boost comes from the other direction. Regular, intentional exercise is one of the best ways to energize your body.
If you're considering testosterone replacement therapy (TRT) or already using it, think of exercise as a partner in this journey, which can significantly improve your results.
Understanding the Connection
Let’s break down how this connection works:
When you exercise, your body responds by producing hormones that can improve muscle strength and metabolism. This, in turn, boosts your confidence and desire to train again, creating a positive cycle .
Here are three key points to understand:
1. Exercise Boosts Testosterone.
Studies have shown that engaging in moderate to high-intensity training, such as weightlifting or intense cardio, can cause a noticeable spike in testosterone levels right after exercise and for about 30 minutes afterward . Big movements that involve multiple muscle groups , such as squats and deadlifts , tend to have the strongest effects.
2. Getting Fit Helps Raise Testosterone Levels.
If you’re overweight or have metabolic issues, combining aerobic exercise with strength training can lead to increases in testosterone over time. On the flip side, men who are less active or have more body fat often have lower testosterone levels. Improving your fitness and reducing excess weight can boost testosterone levels.
3. Higher Testosterone Leads to Better Mood and Motivation.
While exercise may not drastically change testosterone levels at rest, the short-term boosts from working out, along with gains in muscle and improvements in body shape, can create a positive feedback loop. Even if the rise in testosterone levels is modest, the functional benefits, such as increased strength, better health, and improved mood , are clear.
Why Exercise Should Be Your Focus in a TRT Plan
Many men begin testosterone replacement therapy hoping it will instantly restore their motivation. However, without incorporating exercise, the body lacks the stimulus to truly benefit from the therapy.
Here’s how training changes that:
Exercise Utilizes Testosterone: Working out gives your body a reason to use testosterone, engages muscles, and boosts metabolism.
Effective Workouts Are Key: Strength training and high-intensity interval training (HIIT) engage larger muscle groups and place high energy demands on the body, stimulating a stronger testosterone response.
Overall Health Improves: Over time, getting fit and losing excess fat can enhance your overall well-being, supporting hormone health and reducing exhaustion.
Boost in Confidence: Regular training lets you see progress and feel a sense of achievement, which can boost your motivation much more reliably than numbers on a hormone test.
By embracing exercise as a core part of your approach, you can harness the full potential of testosterone therapy and significantly improve your energy and motivation.
A Practical Guide: How to Combine Exercise with Testosterone Considerations
Here’s a straightforward and effective plan tailored for those looking to improve their fitness and health while being mindful of testosterone levels:
1. Strength Training: 2-3 Times a Week
Focus on: Exercises like squats, deadlifts, bench presses, and rows . Use weights you find challenging, aiming for 3-5 sets of 6-10 repetitions. Target your larger leg, back, and chest muscles. Why: This type of training helps boost testosterone levels and supports muscle growth.
2. High-Intensity Interval Training (HIIT): Once a Week
For example: Sprint or cycle at full gas for 20 seconds, then rest for 40 seconds, repeating 8-12 times ; or go hard for 30 seconds, then rest for 60 seconds, doing this 6-8 times. Why: Short bursts of intense exercise can significantly benefit hormone levels and overall health.
3. Optional Moderate Aerobic Exercise: Once a Week
Consider: 30–40 minutes of steady exercise, such as jogging or brisk walking, at a comfortable pace.
Why : This kind of exercise may help improve testosterone levels and overall body composition, especially for those with higher levels of body fat.
4. Prioritize Recovery, Nutrition, and Body Composition
Aim for 7-9 hours of sleep each night , as insufficient sleep can lower testosterone levels.
Allow 48 hours between tough workouts to support recovery, especially when lifting heavy.
Keep a healthy body composition: Excess fat can convert testosterone into estrogen.
Nourish your body: Eat enough protein, healthy fats, and a variety of vitamins and minerals to support hormone production. Avoid very low-fat diets , as they can lower testosterone.
5. Integrate Training into Your Overall Health Strategy
If you're starting or continuing testosterone replacement therapy (TRT) without including regular exercise, you might not be getting all the benefits you could. Training is crucial for maximizing the effects of any hormonal treatments. Hormone levels might rise, but without exercise, you may not see significant improvements in muscle, metabolism, or energy.
What You Can Expect: Real Results vs. Misconceptions
You can expect to feel stronger, gain muscle, improve your body shape , and increase your fitness level if you regularly follow this training plan.
You may experience a brief boost in testosterone after workouts, but this does not mean your overall testosterone levels will rise significantly in the long term.
If you have higher body fat or metabolic issues, you’re likely to see better improvements i n your testosterone levels through exercise and better body composition.
The biggest transformation might just be in your motivation and energy levels. Exercise consistently brings about a sense of empowerment that far exceeds what you might achieve by focusing solely on hormone levels.
Changing Your Mindset: From “Low Testosterone Means I Can’t Train” to “Training Boosts My Testosterone and Energy”
Shift your perspective. Instead of waiting for hormone treatments to enhance your motivation, see moving your body as the key to reigniting your energy. The first step is not always about test results; it’s about showing up for your workout.
The effort you put in becomes the foundation that allows hormones, whether naturally produced or medically assisted, to make a real difference in your strength, muscle growth, vitality, and confidence.
The message is simple: If you want to feel younger, stronger, and more capable, don’t wait for motivation to move; move to create motivation.
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