The Benefits of Exercise on Testosterone Levels in Men and Women

Living on the Wirral provides endless opportunities for people wanting to lose fat, get fit, and become healthy and strong. As a 46-year-old personal trainer and hybrid athlete based in this unique region of Merseyside, I've witnessed firsthand the transformative power of exercise on my clients' lives. One often overlooked benefit of regular exercise is its impact on testosterone levels, which is crucial for both men and women.

In this blog, I'll briefly cover the following:


  1.  Why testosterone matters
  2.  The Science behind exercise & testosterone levels
  3.  The benefits of optimal testosterone levels
  4.  The negative impacts of testosterone


Why Testosterone Matters



Testosterone is often associated with male health, but it's essential for women too. It is crucial in men's muscle mass, fat distribution, and energy levels. For women, testosterone is vital for bone strength, mood stability, and overall vitality. Low testosterone can lead to a range of health issues, including fatigue, depression, and decreased libido.


So, for men and women, if you want to lose fat faster, build lean muscle, look good, feel amazing, and drastically improve your mood, then you need to increase or maintain good testosterone levels... Oh, let's not forget the cherry on top, increased libido!! 


The Science Behind Exercise and Testosterone



Research consistently shows cardiovascular and strength training exercises can significantly boost testosterone levels. A study published in the Journal of Clinical Endocrinology & Metabolism found that men who engaged in regular physical activity had higher testosterone levels than sedentary individuals. Similarly, strength training has been shown to increase testosterone levels in both men and women over short post-exercise periods, which has a significant positive cascading effect.


Cardiovascular Exercise and Testosterone


Cardiovascular exercises like running, cycling, and swimming enhance testosterone levels. These activities improve heart health, increase lung capacity, and reduce body fat, all contributing to a healthier endocrine system. On the Wirral, the scenic routes along West Kirby Beach or the Wirral Way provide an ideal backdrop for these activities.


In this study, Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Participants followed a 12-week cardio programme of walking and jogging 4-7 times weekly. The results after 12 weeks showed a significant increase in testosterone levels from baseline.

This shows that you don't need to kill yourself to have dramatic positive effects from exercise. So, get your trainers on and get running!


Strength Training and Testosterone



Strength training is particularly effective in boosting testosterone. Be it transient, lifting weights or engaging in bodyweight exercises like push-ups, squats, and pull-ups will stimulate muscle growth and increase testosterone production. According to numerous studies, resistance training has shown dramatic increases in testosterone post-exercise in both men and women.

These consistent testosterone spikes post-resistance training significantly impact muscle size and strength, leading to many beneficial physiological and psychological changes.

So, if you want to start looking and feeling great, pick up the dumbbells, my friend!


The Benefits of Higher Testosterone Levels


Increased testosterone levels bring numerous benefits. Higher testosterone can mean improved muscle mass, better fat metabolism, and enhanced energy levels for men. For women, it can lead to stronger bones, better mood regulation, and increased physical performance. Both genders will notice improved libido, better cognitive function, and a greater sense of well-being.

Seriously, what more do you want in life? If I've not yet sold you on this, you must read the next paragraph!


The Impact of Low Testosterone in the UK




In the UK, low testosterone levels are a growing concern. Many men and women suffer from symptoms related to low testosterone, such as fatigue, weight gain, and depression. The demands of modern life, poor diet, and lack of physical activity contribute to this problem. On the Wirral, you have easy access to facilities where you can address these issues through a structured exercise programme, which will lead to significant health improvements.

If you experience the above symptoms, make sure you reach out for help. There are plenty of resources across the Wirral for you to access should you need them!


A Success Story: Transforming Lives on the Wirral


Meet my old client, John, a 45-year-old businessman from Birkenhead who struggled with low energy and motivation. After a consultation, we tailored a programme combining cardio and strength training to suit his busy lifestyle.

Initially sceptical, John committed to the process. Six months later, he lost weight and reported feeling more energetic and mentally sharp. His testosterone levels, measured before and after the programme, showed a significant increase, corroborating his improved well-being. This was achieved without any medical intervention, which proves how powerful a tool exercise is on the hormonal system.

Note that there will obviously be occasions when medical intervention may be required regarding any hormonal treatment. In my opinion, the best approach is to first pull on the powerful natural levers nature has to offer before or even during medical treatment. That said, always check with your medical practitioner regarding these matters.





Regular exercise, incorporating cardiovascular and strength training, is a powerful tool for boosting testosterone levels in men and women. This hormone is vital for numerous bodily functions, and maintaining or increasing its levels can lead to enhanced physical and mental health. Whether you are jogging along the Wirral Way or lifting weights at Snap Fitness, committing to a fitness routine can transform your life.

If you're ready to boost your testosterone levels, improve your fitness, and transform your life, my 8-Week Men's Fit Physique Programme is designed for men over 40 looking to get fit, lean, and strong. I have also recently created an 8-week Women's Fit Physique programme. Join us on this journey and discover the benefits of increased testosterone firsthand.

 Keep Fit, Lean & Strong




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