Does Weightlifting Provide a Long-Term Testosterone Increase?

how to achieve stronger erections e1443198913912 300x298 Does Weightlifting Provide a Long-Term Testosterone Increase?One of the number one tips for boosting testosterone levels in men is to weight train / lift weights.

I myself am “guilty” of providing this tip as a long-term way of increasing testosterone.  However, while I, and almost everybody else, provides this as a fundamental tip for naturally boosting T levels, truth is, there aren’t very many studies readily available showing a long-term positive effect on your male sex hormone.

A quick boost during, and for a short while after, your workout, yes, SOME studies show this… but something that stays with you, boosting your T for the rest of the week, even while at rest?…

I’ve delved deeper into the situation, in my hope of supporting this ever-so-awesome way of keeping us strong, virile and manly.

Studies Showing That Weightlifting Is Not A DIRECT Method of Increasing Testosterone Naturally in the Long Run, Especially for Middle-Aged and Older Men

In this study, testosterone levels of men (young and middle-aged) were measured before, during, and after lifting weights.

There was a sharp, temporary increase in testosterone levels of younger men, and a much lesser increase in middle-aged men. Basal testostosterone levels were the same before lifting weights as they were afterwards.

This collection of studies provides excellent information on short-term and long-term effects of both strength training and aerobic activity. While some studies do in fact show a long term effect, others show no effects. And in general, the effects are only seen in younger men, with middle-aged and older men seeing little to no effect.

So does this mean your testosterone is doomed as you age? And why should you lift weights, if you are just going to be stressing yourself out for no reason?

No guys… if you’re middle-aged or in your golden years, keep benching, keep squatting, keep deadlifting…

Here’s why…

Studies That Show Weight-Training Positively Effects Testosterone Levels IN THE LONG RUN for Middle-Aged and Older Males as Well

Besides the fact that a study was presented showing that older men when in “excellent health” do not experience a reduction in testosterone levels (other factors do contribute… obesity, high blood pressure, which often coincide with aging… but not aging itself), other studies have shown that older men who lift weight, exercise, and follow other typical health protocols, have testosterone levels higher than their non-exercising counterparts.

In this study, older men who exercised on a regular basis (they don’t specify which type of exercise, resistance / weight training or aerobic activity), experienced improved oxygen uptake and higher testosterone and growth hormone levels than their non-exercising counterparts.

And in this study, 400 men between 40 and 80 years of age were surveyed on their health habits. Men who exercised and had a lower body mass index (BMI) and smaller waist circumference had significantly higher testosterone levels than their non-exercising, chubbier buddies.

(Note: in this last study there was an average reduction in testosterone levels of men across the study of 0.2 – 0.7% but this could be swayed by the non-exercising group. Also, strange enough SMOKING was associated with HIGHER testosterone levels — the nicotine, maybe?)

So all in all, weightlifting and exercising, in the bigger picture, does seem to boost and keep your testosterone levels at a healthy level… as does keeping a thin waist (as thin as possible at least), and smoking up! Go get a box of Marlboro lights, and boost your T! (just kidding… don’t do that… just lift more).

Weight Lifting Guidelines for More Testosterone:

  • Make sure to eat a small meal with carbs (rice, potatoes, or pasta) and protein (chicken, beef, fish, pork) 2 hours before working out.  This ensures that you are not working out while hungry, nor are you digesting during your workout
  • Make sure to eat right after working out.  This feeds and heals the muscles that you’ve “broken down” during the workout, and ensures you keep some of the size you’ve achieved during the workout. Protein to heal the muscles, Carbs to restore your glucose stores, and keep your hormones balanced.
  • Never workout the same muscle group two days in a row.  This will lead to overtraining, which will actually keep you from gaining any size, and will make your testosterone levels plummet, as well as give you trouble sleeping (which will lead to even more testosterone problems).
  • Working out while hungry, tired, without breathing sufficiently or drinking enough water can also lead to overtraining.
  • The main exercises that increase testosterone are compound workouts… workouts using various muscle groups.  Leg workouts are especially good for naturally increasing your testosterone production.
  • You want to really push yourself to gain the maximum libido enhancing benefits.  Relatively heavy weight to what you can lift (5 or 6 reps max), but always warm up with lighter weight is the best.
  • The more muscle mass you have on your body, the more you create testosterone and the faster you burn fat (faster metabolism).  Reducing your body fat and increasing your muscle mass alone are enough to strengthen your testosterone production.

Some other ways to naturally increase testosterone levels naturally in the long run:

Have a good one!!

-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”

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