Does running increase testosterone?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Does Running Increase Testosterone? Sprints and intense short workouts will increase testosterone. But long distance running might not increase your testosterone levels. Opting for high-intensity sprints, resistance training, and weightlifting can be effective methods for those seeking a testosterone boost.

We’ll see the impact of different exercises, emphasizing the importance of rest intervals, nutrition, and various factors that contribute to the delicate balance of testosterone. Remember, the choice of exercise and its influence on your testosterone levels can vary, so aligning your fitness goals with the appropriate workout routine is essential.

There is a lot of conflicting information out there when it comes to the effects of exercise on testosterone. 


Some studies show that endurance exercise can decrease testosterone levels, while others suggest that high-endurance athletes tend to have higher levels of cortisol. 

Recently, there have been some studies that show that you can improve your testosterone levels through short, intense sprints or recovery periods.

Meaning, if your goal is increasing testosterone then you should do HIIT training with short intense sprints. You should also use the incline feature of a treadmill to increase the intensity even more.

Does running increase testosterone? 1

Key Takeaways

  • Sprints and intense short workouts increase testosterone, making HIIT a recommended choice.
  • Long-distance running might not affect testosterone levels significantly.
  • Some studies show endurance exercise lowering testosterone, while others suggest increased cortisol in high-endurance athletes.
  • Exercise offers various benefits beyond boosting testosterone, including muscle growth, bone density, and overall health.
  • Weightlifting and high-intensity interval training (HIIT) are effective methods to enhance testosterone production.
  • Proper rest intervals, resistance training, and compound exercises like squats contribute to testosterone.
  • Lack of sleep can lead to decreased testosterone levels.

Does exercise increase testosterone?

There is some evidence that suggests certain types of exercise may boost testosterone levels. These exercises are mainly heavy strength training with a minimal cardio recommendation.

However, it’s important to note that if the main reason for wanting to increase testosterone is to change your body composition or enhance muscle growth, then exercise is likely not going to be effective.

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Does Running Increase Testosterone?

If you have a secondary goal, like improving your health in other ways, then exercise/sprints is more likely to be beneficial.

It’s also important to note that low testosterone levels are not a reason to start exercising alone – there are many other benefits of exercise that should be considered.

Testosterone is a hormone that is responsible for muscle growth, among other things. In order to increase testosterone and get the most out of your workout, you should aim to do HIIT workouts 2-3 times a week.

Why is testosterone important?

Testosterone is a hormone that is important for both men and women. It helps with muscle growth, bone density, and sex drive.

For men, testosterone is also responsible for sperm production and overall virility. There are a number of ways to increase testosterone levels, including exercise, diet, and lifestyle changes.

Sprinting has been shown to be one of the most successful methods for raising testosterone levels in both men and women.

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What is testosterone?

Testosterone is the male sex hormone that controls men’s secondary sex characteristics. Testosterone also affects a man’s behavior, libido, mood and muscle mass.

The role of exercise in increasing testosterone?

There is a growing body of research that suggests that increasing physical activity can lead to an increase in testosterone levels.

This seems to be especially true for men, as studies have shown that men who are physically active tend to have better hormone values than sedentary men.

However, it’s important to note that exercise is just one factor when it comes to testosterone production. Weight loss and nutrition also play a role.

Exercises to Boost Testosterone

Weight lifting and intense short-time cardio has shown the effect of testosterone boosting. But if you have a serious condition of low testosterone hormone, then medical help is the best way to take care.

HIIT – works well for Testosterone increasing workouts.

Sprinting is a great way to increase testosterone levels. In fact, a study found that sprinting boosts testosterone more than easy jogging. If you’re looking for a testosterone-increasing workout, try HIIT: high-intensity interval training.

Testosterone is a hormone that is responsible for the development of male sex characteristics. It also plays a role in muscle mass, strength, and bone density. 

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For men, having optimal testosterone levels is key to feeling healthy and looking good. While there are many ways to increase testosterone levels, exercise is one of the best way to do so.

The first workout routine to increase testosterone is HIIT (high-intensity interval training). This workout involves alternating between hard sprints and easy jogging for 45 minutes. Or instead of jogging you can simply opt for squats, push ups or burpees. 

Additionally, you can do short sprints (5-10) and 90-second sprints with full recovery after each sprint.

Do weight training

Testosterone is a hormone that is responsible for muscle growth and strength. Increasing testosterone can help you to get bigger and stronger, faster. 

There are many ways to increase testosterone, but one of the most effective is through weightlifting. In this article, we will discuss a testosterone-increasing workout called lift heavy stuff. 

This workout involves lifting weights that are 85-95% of your 1RM (one rep max). But do not go this heavy for all the sets as well.

Just make sure you start with a weight that you can manage and increase it as you get stronger.

And do focus on the compound exercises like squats, deadlifts and bench press.

There are many studies that show how different rest periods affect testosterone production. Scientists have found that longer rest periods of 3 minutes or more are better for building testosterone levels. 

However, shorter rest periods (30 seconds to 1 minute) can be good for building other hormones, such as Growth Hormone.

You can make the most of your time at the gym by doing alternate activities in a superset fashion. For example, bench press and squats can be done in an alternating fashion. This will allow you to maximize your testosterone production and see results quickly.

Supersets make workouts faster as well.

Use longer rest periods

Longer rest periods can be beneficial for boosting T levels and also great for recovering completely before doing the next workout. Rest periods can be around 3-5 minutes long in between each heavy sets of squats, bench press etc.

Failed Repetitions

Failure to do a rep is a great way to increase testosterone production because it takes the muscles beyond their normal range of capability.

By failure, you are trying to go beyond your usual capacity and pushing your body further. This helps with building muscles and might also help with boosting testosterone.

Don’t neglect Leg day

In this testosterone-increasing workout, you will focus on multi-joint leg exercises such as lunges and squats. These exercises are more effective at increasing testosterone than isolation exercises like bicep curls.

You should also do lunges and squats to failure from maximum benefits.

Do not do long cardio

Long-distance running cardio, or long endurance sports, seem to lower testosterone levels. 

In a study that compared testosterone levels in cyclists, weightlifters, and untrained controls, it was found that testosterone levels were significantly lower in cyclists than in the weightlifters or the untrained control group. 

The researchers concluded that this is due to the adaptation of the body to chronic cardio and that low testosterone is actually an advantage for long-distance runners and cyclists.

In order to increase testosterone, you don’t have to put in hours on the treadmill. In fact, if you’re looking to boost testosterone levels, you should probably avoid chronic cardio. 

If you are skinny, then you should avoid long cardio sessions as well.

Constant slow jogging does not help boost your testosterone.

But If you’re looking to push yourself and raise your testosterone levels, try running marathons or Ironman triathlon- but be prepared to settle for slightly lower testosterone levels.

However, interval training is still the best way to go when it comes to raising your T levels.

Sleep 8 hours

Lack of sleep can have a significant impact on testosterone levels, as was shown in a study that monitored the effects of sleep deprivation over the course of one week. 

Researchers found that when participants slept for only 5 hours per night, their testosterone levels decreased by 10% to 15%. In addition to this, mood and vigor levels also declined as blood testosterone levels decreased.

This is concerning because decreasing testosterone levels can lead to a number of health problems down the road. Testosterone decreases at a rate of 1-2% per year as part of the natural aging process, so making sleep a priority may help maintain healthy testosterone levels as we get older. Ideally, people should aim for 7 to 8 hours of sleep each night.

People having problems with getting quality sleep should talk to their doctor.

Resistance training of any kind

Resistance training has been shown to increase testosterone levels in both the short and long term. 

You can use resistance bands, free weights, smith machines, objects like a chair or anything that you can get a hold of.

However, some research suggests that the effects of resistance training may not be the same for everyone. There is an older study and a newer study on this topic.

The older study found that T levels increased in both young and older men after three sets of 8 to 10 weightlifting reps. 

The newer study showed that testosterone levels were highest when participants performed more repetitions with a lower weight.

Can morning walk increase testosterone?

Morning walk is a slow paced exercise that might help with some fat loss but not with boosting your T levels. Non intense workouts are not helpful with boosting testosterone.

It is difficult to increase testosterone levels through exercise, but it is possible. In order for testosterone levels to be increased, the body needs time to recover and adapt.

If you are looking to change your body composition or enhance muscle growth, then exercise is likely to be effective—but not necessarily because of a testosterone boost.

What activity increases testosterone the most?

There is a lot of conflicting information out there about whether or not exercise can boost testosterone levels.

The truth is that it depends on the type of exercise you are doing. Some exercises, like running, are not likely to have a significant impact on testosterone levels.

However, other types of exercise, such as weightlifting or HIIT, can increase testosterone levels significantly.

If you want to change your body composition, then exercise is effective because of the muscle growth and fat loss that occurs as a result.

What exercise releases the most testosterone?

There is no one exercise that releases the most testosterone. However, weightlifting is thought to be the most linked to increasing testosterone because of its muscle-boosting effects. When you work out and build muscle, your body produces more testosterone as a response. This hormone plays a role in many aspects of health and fitness, such as building muscle mass, burning fat, and increasing strength.

What Vitamin increases testosterone the most?

Vitamin D and mineral zinc has the most effect on testosterone boosting. But the dose should be based on your health and that can be decided by your doctor best. Otherwise, you can buy over-the-counter vitamin D pills. Those generally come with zinc and vit D3 combo. This is also good for bone health as well.

Does cardio increase testosterone?

Cardio like long-distance running will not increase testosterone. Study says long-distance running might even reduce it or have no effect at all.

Is walking increase testosterone?

Walking as a slow-moving exercise will not increase testosterone. You can however do sprints and walking to boost T levels. Resistance training is the best way to boost your T levels and that workout also should be very intense.


Everyone wants to increase their T hormone levels for health, but unless it is way below the normal levels you should not worry. Otherwise, for general health, you can do short sprints, lift heavy to boost your T levels.

High-intensity interval training (HIIT), sprints, and compound exercises like squats can effectively boost testosterone, promoting muscle growth, bone density, and overall health. Nutrients like Vitamin D and zinc further support testosterone enhancement. However, nuances exist, with endurance exercise and lack of sleep potentially affecting testosterone levels. The impact of exercise on testosterone varies based on type and intensity, necessitating a personalized approach to fitness and hormone balance.


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About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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