Everyone is lifting weights and going to the gym, it is not just about looking good and lifting weights. One of the reasons is how your testosterone level is affected by strength training.
Let’s break down this topic in detail.
The Basics: What is Testosterone?
Testosterone also called male hormone, is a natural hormone produced by the body, even women have it but in small amounts.
This hormone is essential for:
• Growth of muscle
• Maintaining bone density
• Regulating mood
• Energy level
• Libido.
Adolescence and early adulthood are the time at which these hormones are at their peak in men. As they age, testosterone level starts declining and that’s when strength training will help boost testosterone levels.
How Strength Training Boosts Testosterone
While strength training, you’re challenging your muscles as well as your hormones. Here’s how hormones are affected:
1. Muscle Fiber Recruitment: More amount of muscle fibers are used by the body during strength training; that’s why, in response to the requirement, the body increases the production and release of testosterone.
2. Hormonal Response to Stress: Physical stress caused due to lifting weights can trigger the body to produce more testosterone. This response is how the body copes with the increased demand.
3. Lactic Acid Production: Lactic acid is also produced in the body during high-intensity training, this increases growth hormone & testosterone release.
Certain exercise that increases the amount of lactic acid include: high-rep sets or short rest intervals
4. Increased Androgen Receptor Sensitivity: The number of androgen receptors and their sensitivity is increased in the muscles. These androgen receptors bind to testosterone to show more effects
5. Improved Insulin Sensitivity: Insulin sensitivity is improved due to strength training, which results in a good amount of testosterone level.
6. Fat Reduction: Excess body fat around the abdomen leads to a low level of testosterone. Strength training helps with managing the body, therefore boosting testosterone.
Foods That Can Affect Testosterone Levels
Our testosterone level is deeply affected by the food we eat. Here are some testosterone-killing foods and those that can boost our testosterone.
Foods That Lower Testosterone
• Food that has unhealthy fats and sugars like processed food can harm hormone production.
• There’s a belief that consuming soy products can increase estrogen and lower testosterone.
• Alcohol can have a negative impact on testosterone in the body.
• Mints like spearmint and peppermint have phytoestrogen, as this can increase estrogen and decrease testosterone in the body.
• Trans fats, overly processed and high sugar diets can greatly disrupt hormonal balance in the body.
Foods That Boost Testosterone
• Lean Meats
• Eggs
• Broccoli, cauliflower, and Brussels sprouts: balance estrogen levels.
• Ashwagandha
Additionally, fortified cereals, pomegranates, oysters, and tuna can help with managing healthy testosterone levels.
Ashwagandha Testosterone Benefits
Ashwagandha is an ancient herb used in Ayurvedic medicines and has shown great results in boosting testosterone.
• Ashwagandha helps reduce stress and cortisol levels and indirectly supports higher testosterone levels.
• Studies have shown that ashwagandha increases muscle mass and strength.
• Ashwagandha improves testosterone and libido by increasing blood flow, energy, stamina, and endocrine function.
• Not just testosterone, but ashwagandha supports all hormones.
Tips for Maximizing Testosterone Through Strength Training
• Lift heavy with a focus on lower rep.
• Compound workouts like squats, deadlifts, and bench presses can help a lot.
• Good 7-8 hours of sleep can help a lot with hormone balancing as well as production.
• Stress-reducing techniques like yoga, meditation, or even ashwagandha supplements can help a lot.
• A balanced diet rich in vitamins and minerals like vitamin D, zinc, magnesium, vitamin B6, vitamin B12, selenium, and omega-3 fatty acids can support testosterone production.
A Deeper Look at Strength Training Techniques
For effective testosterone boosting, we need to understand strength training techniques and how to use them accordingly.
Compound Movements
Compound movements are exercise that includes the involvement of different muscle groups in the same exercise. These are greatly effective as it involves multiple muscles and stimulates more hormone production.
• Squats focus on the quadriceps, hamstrings, glutes, core, and lower back.
• Deadlifts engage the hamstrings, glutes, lower back, traps, and upper back.
• Bench press works on the chest, shoulders, and triceps.
• Pull-ups: back, biceps, shoulders.
Benefits: These exercises boost testosterone along with other hormones and also improve your strength.
High-Intensity Interval Training (HIIT)
HIIT includes short periods of intense exercise, followed by long periods of rest or low-intensity exercise.
Examples: sprint intervals, and circuit training.
Benefits:
• Similar results in a short time.
• Increase testosterone as well as other anabolic hormones.
• Boost metabolism rate.
Progressive Overload
As the name suggests it is a process where we slowly increase the weights, frequency, and no. of reps in our workout. This technique helps with muscle growth and adaption.
• How to Implement:
Increase Weight: Every 3-4 weeks increase your weights
Increase Repetitions: Increase the number of reps with the same weight.
Increase Sets: Increase the number of sets gradually
Reduce Rest Time
Hormones and Recovery
Recovery is the next important part of strength training and balancing testosterone as this is the time our muscle repair and growth happen.
• Sleep: Crucial for hormone production.
• Nutrition: Post-workout meals having protein and healthy fats.
• Hydration
• Supplements: Supplements like ashwagandha for their stress-reducing and testosterone-boosting properties.
Common Misconceptions About Testosterone
Let’s clear a few myths about testosterone:
• More Testosterone Always Means More Muscle: Testosterone is important for muscle growth but other factors like diet, strength training, and mental stability are equally important
• Only Men Need to Worry About Testosterone: This is the biggest myth, women also need a small amount of healthy testosterone in their body muscle tone, bone density, and libido.
• You Can't Boost Testosterone Naturally: Proper strength training, a healthy diet, and proper supplementation can all help increase your testosterone levels naturally.
FAQs About Testosterone and Strength Training
1. Does masturbating reduce testosterone?
The most common question and the answer is no, masturbation does not affect the level of testosterone. Other factors like; stress, and sleep schedule can affect your hormonal balance.
2. Does ashwagandha increase testosterone?
Yes, ashwagandha increases testosterone levels, many studies have shown that ashwagandha is helpful for men who have low testosterone.
3. How often should I strength train to boost testosterone?
3-4 times a week is enough, try incorporating compound exercise and heavy weight lifting along with rest and recovery time for better results.
4. What are the signs of low testosterone?
Common signs of low testosterone are fatigue, reduced muscle mass, increased body fat, low libido, and mood changes. Consult your healthcare professional if you suspect low testosterone.
5. Can women benefit from strength training and increased testosterone?
Absolutely! Strength training and a healthy amount of testosterone can improve the tone of muscles, and bone density, and manage mood and energy levels.
Final Thoughts
Next time you hit the gym, remember that you're not just building muscles—you're also giving your hormones a boost. Strength training, coupled with a healthy diet and lifestyle, can help you maintain optimal testosterone levels. So, grab those weights, incorporate these tips, and feel the difference.
And if you ever have questions or need guidance, think of this guide as your knowledgeable friend, always here to help you on your journey to better health and fitness. Happy lifting!
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