However, once inside the cell, it depends on androgen receptors to bring it further into the nucleus, where it activates certain genes related to muscle growth. "Most researchers agree that these acute elevations are important for long-term adaptations," says Jakob Vingren, a researcher in exercise endocrinology at the University of North Texas. Jakob Vingren, Ph.D., FACS, is a leading researcher in exercise endocrinology at the University of North Texas. In women, circulating testosterone concentration also gradually declines until menopause, after which a drastic reduction is found. These physiological signals from testosterone are modulated through the interaction of testosterone with the intracellular androgen receptor (AR). Then, your T levels will return to normal. For instance, if you’re lifting heavy weights with lots of sets over a 45-minute time period, you’ll see a bigger impact. All studies in middle-aged and older men have employed training programs that were predominantly resistance-based. Collectively these studies suggest the addition of supraphysiological T treatment to exercise training over 12 weeks improves the benefit of exercise alone by ~ 2–threefold. Specifically, using 600 mg/wk intramuscular injections, Bhasin et al. reported increases in 1RM of 38% in the T + Ex group compared to those that performed exercise alone (11%). These results were later reinforced by a Cochrane review of 73 trials comprising 3059 older adults which demonstrated that progressive resistance training has a large effect (0.84) on muscle strength . It has been reported that a decline in muscular strength is more indicative of functional decline than decrease in muscle mass . Further, Katznelson et al. reported an absence of body composition change in either T treatment or exercise groups, or their combination, following a 12-week home-based Theraband exercise program. This review summarizes what is currently known about the impact of T treatment, exercise and their combination on body composition, strength and aerobic fitness. There is evidence to suggest that the addition of supraphysiological T treatment to an exercise training program is ~ 2–3 × more beneficial for muscular strength than placebo in men. This indicates that middle and older aged men with low T levels are likely to benefit from an exercise program targeted at improving muscular strength, which in turn would be expected to slow age-related declines in function and preserve ability to conduct activities of daily living independently 100, 101. In the TEX study which involved combined resistance and endurance training, we did not observe any main effects of T on strength measures (Fig. 2). So, if you want to optimize your testosterone naturally, make compound exercises a cornerstone of your training regimen. Compound exercises, like squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously, promoting greater overall strength. When it comes to boosting testosterone, understanding strength training fundamentals is key. You can incorporate activities like sprinting, cycling, or bodyweight exercises, keeping sessions around 20 to 30 minutes. When your testosterone levels are balanced, you’ll likely feel more energetic and motivated, which can positively impact your workouts and daily life. Testosterone plays several important functions in your body, including muscle growth, fat distribution, and energy levels. Thus, maintaining physiological levels of testosterone has significant health benefits. Prioritize Sleep (This Is Non-Negotiable)Sleep is the single most powerful natural testosterone booster.Studies show that sleeping less than 5–6 hours per night can significantly reduce testosterone levels. To gain muscle, you need to eat enough calories and protein, as well as exercise, ideally with weights. Even when calorie intake and exercise are optimized, these imbalances can create biological resistance to weight loss that requires targeted medical intervention to resolve. Adding more cardio seems logical, but excessive aerobic exercise can increase cortisol, promote muscle loss, and further suppress your metabolism. Your body responds to severe restriction by slowing metabolism even more, breaking down muscle for energy, and ramping up hunger hormones.
