The Effects Of Weight Training On Testosterone Levels
T- levels too low? Here’s why you should go to the gym.
For us men, testosterone is enormously important.
Testosterone is responsible for a masculine appearance. Among other things, it is very important for muscle building and sperm production.
The trend clearly shows that testosterone levels in men have fallen in recent decades. That this is a problem quickly becomes clear when you look at the symptoms of testosterone deficiency. These are for example:
- Depressive moods
- A low sex drive
- Hair loss
- Loss of muscle mass
- Decreased energy levels and fatigue
- Diminished memory
- Increased body fat
- Enlarged breast tissue
One of the most effective ways to fight a testosterone deficiency is strength training, a study shows.
The Study
In a study, young (23-year-old) and older (63-year-old) men completed a 12-week training program in which they trained all major muscle groups with 3 sets of 8 to 10 reps each. Blood samples were taken before and after the sessions to determine growth hormone and testosterone levels.
In the paper on the study, the result is summarized as follows:
In conclusion, the data presented here indicate that strength training can induce growth hormone and testosterone release, regardless of age, but that the elderly response does not equal that of the young.
Training Legs Is Particularly Effective
Leg training is especially recommended if you are trying to combat a testosterone deficiency with strength training.
Basically, you can say that the bigger the total muscle mass you activate during exercise, the more testosterone you produce. Since the leg and gluteal muscles are very large, leg training helps tremendously with testosterone production.
I went into more detail about this in this article:
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