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Your testosterone levels are a variable that changes significantly over time; for some of us more so than for others. Counteracting that natural decline of the male sex hormone can be done with lifestyle modifications, including physical activity. The latter includes testosterone-boosting workouts that can aid your body in naturally producing more testosterone.
When we’re young, we tend to think we’re invincible — we feel great and like we can take on the world. But the truth is, after age 40, your testosterone levels begin to gradually decline. Total testosterone levels will decrease by roughly 1.6% every year and free testosterone by up to 3%.
As a result, older men are much more likely to become testosterone deficient and be diagnosed with “male hypogonadism,” or low testosterone. But with lifestyle changes playing a key role in testosterone production, adjusting your diet, the level of physical activity, and trying to maintain a healthy weight can go a long way.
So let’s dive into the link between exercise and testosterone and let’s find out if there are testosterone-boosting workouts that are not just intended for the young. Here’s what you can do if you’re older.
Exercise and Testosterone: What’s the Link?
Physical activity has many health benefits, supporting your cardiovascular system, keeping your weight in check, and promoting muscle growth. But what about exercise and testosterone?
After we exercise, our bodies increase testosterone production for a short period, with younger men generally experiencing a stronger increase in testosterone levels after workouts. But it’s not just testosterone that’s impacted during your workout because your body undergoes an array of hormonal changes while exercising.
Despite an increase in testosterone after exercise, which can be both short-lived and promote testosterone production overall, there remains a lot of variability among men. This variability very much depends on the individual’s age, but also includes other factors, such as type and intensity of exercise performed.
Why Some Workouts Can Be Challenging for Older Men
Countless workouts can increase testosterone production and assist you in naturally boosting your levels. But for older men, not every workout that can increase your testosterone levels is advised.
Depending on your level of fitness and overall health, some workouts may be more challenging for you to perform at an older age. It’s important to listen to your body because everyone is so different and you don’t want to push yourself past your limits.
Men over the age of 50 are more likely to get injured during physical activity if they’re not careful. Among many other issues, excessive exercising can cause joint pain, stress fractures, and lower back pain, and trigger your arthritis to flare up.
Finding an ideal routine means knowing your limits and being gentle with yourself. At the same time, it means trying to push yourself within a reasonable range— particularly in light of the majority of testosterone-boosting workouts consisting of resistance training and high-interval exercises.
Workout Routines to Increase Testosterone in Older Men
Physical activity comes in many forms and shapes, so it’s imperative to find the right workouts — ensuring that they can both boost your testosterone and avoid interfering with any age-related or medical impairments you may have.
Exercises that can have a positive effect on your testosterone levels constitute high-intensity interval training (HIIT) and resistance training, including weight lifting. While you shouldn’t overdo these if you’re older, there are still ways to safely practice these workouts if you stay within the realm of your physical limits.
The key element of HIIT workouts and strength training is that they foster the growth of muscle mass, which, in turn, is associated with triggering the synthesis of testosterone in your bloodstream.
Cardio workouts and endurance training, on the other hand, seem to have a testosterone-lowering effect on athletes, albeit it remains unclear how this mechanism works. Research found that men who followed an endurance training regimen had lower levels of testosterone than males who didn’t train.
A study investigating patients with low testosterone and erectile dysfunction found an improvement in testosterone levels by lowering body fat through aerobic exercises. Aerobics vary greatly and can include both intense and gentle workouts, stretching and resistance routines, and generally offer short periods of rest in between.
Your testosterone levels will naturally fluctuate during the day, peaking in the early morning and dropping later in the day. Thus, research suggests that exercising in the evening can make a larger impact — boosting your testosterone levels at a time when they usually plummet.
Some effective exercise routines that can largely be modified based on age and level of physical fitness, include seated rowing, weight lifting, chest presses, push-ups, and chin-ups.
Rowing can be particularly helpful if you’re experiencing mobility issues and can provide a moderate spike in testosterone. Other testosterone-boosting workouts include sprinting short distances with periods of rest in between sprints.
Yoga, while not regarded as the most manly sport, can be much more gentle on your body and can promote blood flow to the adrenal glands, which, in turn, can stimulate testosterone production.
Do Leg Workouts Increase Testosterone?
The short answer is yes. Leg workouts can help boost testosterone levels and are known to promote hormone production, including testosterone synthesis. Leg workouts further allow you to incorporate resistance routines by using weights during exercise.
Some common leg workouts that can aid in increasing testosterone in your body include front and back squats, which can also be performed by using a weight of your choosing during exercise. Other leg workouts comprise repeat leg extensions, which can strengthen your quadriceps.
Ready to Take Matters into Your Own Hands?
Increasing testosterone with exercise is possible — at any age. Because available exercise routines are adjustable and so diverse, you can certainly find a testosterone boosting workout that fits your needs, body, and age.
Physical activity is critical for your health in countless ways. The correlation between exercise and testosterone production is just one example of the significance of your physical fitness. It’s time to head out to the gym and grab those weights. You got this!
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