Types of Training and Their Effect on Testosterone Levels
Introduction
Not all workouts impact testosterone the same way. While some training types can naturally boost testosterone levels, others—especially when overdone—can suppress it. This guide outlines how different training styles affect testosterone, backed by real studies.
How It Works
Resistance training (weightlifting): causes micro-damage in muscles → body increases testosterone to support recovery and growth.
HIIT (high-intensity interval training): spikes testosterone and cortisol due to intense bouts, but the boost may be short-lived.
Cardio/endurance training: moderate cardio can slightly increase testosterone in certain groups; excessive volume may lead to chronic suppression due to stress.
What Science Says
Resistance Training
A systematic review concluded that resistance training induces modest increases in testosterone, while endurance training does not have the same effect.
HIIT
Meta-analysis of 10 studies (213 participants) found free testosterone rose significantly immediately after a single HIIT session, but returned to baseline within 60 minutes.
Cardio & Endurance
Aerobic training improves testosterone in men with obesity or diabetes. Yet, endurance athletes often show stable or decreased testosterone because of chronic training stress (1) (2).
Risks and Considerations
Overdoing endurance training (like marathon prep) may lead to chronically low testosterone. Beginners doing HIIT without proper progression can experience cortisol spikes, temporarily suppressing testosterone production.
What’s Next
Want more detail? Check our in-depth articles:
→ Weightlifting and Testosterone
→ HIIT and Testosterone
→ Cardio and Testosterone
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