Thirty-five percent increase in testosterone level without hormone therapy


The right kind of exercise can significantly raise your testosterone level, while some forms of exercise will lower it. Testosterone affects more than just sex drive; it positively influences bone density, fat distribution, muscle strength and mass, metabolism, memory, and red blood cell production. It is vital for both sexes.

Steady state activities like long-distance running cause your testosterone level to fall, while high intensity activities such as sprint training and high intensity strength training  increase it1.  How much of an increase?  I wanted to find out. My urologist informed me that my testosterone level was low. It was not from too much long-distance running. I had not exercised for the better part of a year and had gained weight. 

I changed my diet and began exercising again – high intensity strength training once a week and stationary bike sprints one to two times a week.  On average it amounted to less than an hour of exercise a week. The first session of sprints liked to kill me. All I could do was two sprints before ending the session. I slowly build up to eight 30-second sprints.

In the four months that followed I lost 30 pounds.   I had my testosterone level tested again and tested a second time just to make sure the number was accurate. I was surprised to see that my testosterone level had increased 35 percent increase.

Testosterone is the most potent fat burning hormone we have.   High intensity strength training increases testosterone. Increased testosterone leads to fat reduction. The body adapts to its environment.  It does this using feedback loops.  The outcome of a feedback loop can be negative - weight gain and lower testosterone level – or it can be positive - weight loss and higher testosterone.

At our Austin Personal Training facility we do supervised sprint training and high intensity strength training.  We can help you start that positive feedback loop.