Cardio exercises are still valuable for overall health, even though they may not strongly affect testosterone levels. The effects of hormone therapy on muscle mass in intersex individuals can be complex and vary depending on their specific hormonal profile and genetic characteristics. While feminizing hormone therapy primarily leads to a reduction in muscle mass, estrogen can contribute to improved flexibility and joint health in some individuals.
Sleep is essential for muscle growth and testosterone production. First, get medical clearance from your doctor to ensure that resistance training is appropriate for you. This straightforward approach is highly effective in addressing low testosterone levels. Supplements such as Ashwagandha, DHEA, and Zinc may help raise testosterone levels, but research on their effectiveness remains inconsistent. Additionally, it was observed that men who engaged in consistent resistance training experienced a reduction in symptoms of erectile dysfunction. Strength training has been shown to increase the production of dopamine and serotonin while reducing cortisol, the stress hormone. Another advantage of resistance training is its positive impact on mood and mental clarity.
This means doing exercises that work your muscles hard and often. Resistance training can really boost testosterone in men. By understanding how testosterone works, you can make your workouts more effective and use natural boosters to your advantage.
Generally, testosterone boosters are not recommended for women as they can cause unwanted side effects due to the hormonal imbalances they create. The key is the magnitude of the testosterone increase. Zinc supplementation has been studied for its role in testosterone production, with systematic reviews indicating it may help support levels particularly in individuals with zinc deficiency (Moderate Evidence).
Weightlifting to influence testosterone levels should be challenging enough to build muscle, which means lifting heavy enough to complete 5 to 12 quality repetitions per set. More optimal testosterone then directly improves metabolic health, making it easier to maintain a healthy bodyweight. While it’s true that testosterone plays a major role in muscle growth and training results, it’s not the whole story. He says the following strategies will give you an even bigger boost in testosterone from your strength training workouts, which is backed up by research. Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says.
Research suggests that excessive alcohol consumption can decrease testosterone levels. High exposure to estrogen-like chemicals may also affect testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone. Getting good sleep is as important for your health as diet and exercise. To maintain healthy levels of vitamin D, try to get regular exposure to sunlight or consider taking a vitamin D3 supplement as directed by a healthcare professional. Some research shows that low vitamin D levels may be linked to lower testosterone levels. For both optimal health and hormone levels, try to manage your stress levels.
Some experts once thought the spikes in testosterone after a workout didn’t matter because they fade quickly—but further research shows they may actually help "switch on" the signals your muscles need to repair and grow. A 2024 study confirms that a sedentary lifestyle is linked to lower testosterone, which can contribute to a negative cycle involving fatigue, depression, and weakened muscle and bone, especially in older men.1 In these cases, they tend to have low testosterone and high cortisol, a stress hormone, Schroeder says. Eventually, you'll get a lower hormone response from the same workout, Schroeder says.
Before reaching for any supplement or compound, the foundation of testosterone optimization is getting your lifestyle factors right. You build strength through repeated, focused efforts over time. The pull-up is a fundamental test of strength-treat it with respect, program it with purpose, and recover from it diligently.
The impact depends on the specific sport and hormone therapy. Additionally, estrogen can positively influence mood and overall well-being, which can indirectly benefit physical activity levels. However, it’s important to consult with a healthcare professional or registered dietitian before taking any supplements. However, the extent of the recovery depends on factors such as age, duration of hormone therapy, and individual genetics.

Gender: Female

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