Does lifting weights increase testosterone?

Lifting weights can increase testosterone — however, the spike in this hormone is short-lived and testosterone levels (aka T levels) go back down shortly after your workout ends. Read on to learn more about weight lifting’s impact on T levels, as well as other ways to address low testosterone.

Yes, lifting weights can lead to increased testosterone in men; however, it’s typically a short-term spike in testosterone, with levels usually returning to baseline within about 30–60 minutes after the workout. The timing varies depending on the type and intensity of the workout.

In women, T level responses to exercise are less consistent. Some studies have found temporary increases, while others have found little or no change. One small study in women actually showed a decrease in testosterone after five weeks of exercise.

Overall, the relationship between exercise and T levels depends on various factors, including the types of exercise you do, your age, gender, body composition, health, and genetics.

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Short-term (acute) response

Here’s how lifting weights impacts testosterone in the short-term:

• The spike: A heavy lifting session involving large muscle groups can cause a temporary surge in testosterone.

• The timing: Testosterone levels peak shortly after your workout.

• The duration: Testosterone levels usually return to baseline within about 30–60 minutes, although recovery can take longer depending on the exercise.

Long-term (chronic) adaptation

The long-term effects of weight lifting on testosterone are limited. Here’s what the research says: 

• Resting levels: Despite the short-term spike in testosterone after resistance training, research suggests regular weight training generally does not meaningfully increase resting testosterone levels. 

• Body composition: Consistent strength training (alongside cardio exercise and a healthy diet) helps reduce body fat. Fat tissue contains an enzyme called aromatase that converts testosterone into estrogen. So, losing weight (especially excess fat) may help raise testosterone, especially in men with overweight or obesity.

• Limits: Exercise alone cannot treat clinically low testosterone levels. If you have symptoms of low testosterone, consult a healthcare provider about treatment if your T levels come back clinically low.

Some types of exercise are more effective than others at boosting testosterone in the short-term. Here’s what we know. 

Resistance training 

Research suggests that resistance training, also called strength training or weight training, may lead to a substantial, albeit temporary, boost in testosterone levels.

The workouts that may raise T levels involve large muscle groups, multiple sets, and shorter rest periods. So, for example, biceps curls may not be enough to raise levels since the biceps are relatively small muscles, while squats or deadlifts, which engage large muscle groups, are more likely to lead to a greater increase in testosterone. Heavier weights also help build muscle.

While we know that testosterone replacement therapy (TRT) can help with muscle growth in men with low T, it’s unclear if the short-term testosterone boosts from exercise are enough to increase muscle size in the long term. 

From what we know, the  brief increases that occur after exercise don't appear to be major drivers of muscle gains. Instead, muscle growth depends largely on how muscles adapt to repeated resistance training.

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) combines short bursts (intervals) of strenuous cardio to boost the heart rate, with rest periods. A typical routine would be fast sprints with shorter periods of less-intense activity or rest.

While many studies suggest resistance training may be the best way to increase testosterone levels, there is some evidence that HIIT and endurance (aerobic) training may be better for older men. Resistance training can temporarily increase testosterone, but some research suggests that aerobic and interval training may have a greater effect on resting testosterone levels in older men

HIIT sessions can increase short-term, acute testosterone levels. However, they also tend to increase levels of the stress hormone cortisol, which can theoretically reduce testosterone and can break down muscles. These short-term hormonal changes are normal and don't necessarily mean testosterone levels will decrease. Some people may need up to 24 hours for their hormones to recover from a single HIIT session.

Endurance exercise

Studies suggest that extended, high-intensity aerobic workouts can boost testosterone. Endurance exercise can also temporarily increase cortisol, but these normal hormonal changes don't necessarily cause lower testosterone levels.

While basic aerobic workouts are not typically linked to higher testosterone levels, this form of exercise can improve cardiovascular health, bone density, and body weight. Weight loss often increases baseline testosterone levels in men with excess body weight. 

Symptoms of low T may include: 

• Low libido

• Unexplained fatigue

• Fewer spontaneous erections

• Erectile dysfunction (ED)

• Testicles shrinking in size

If you’re noticing symptoms of low levels of testosterone, or have risk factors like obesity, it can help to talk to your healthcare provider. These symptoms can also have other causes, so they don't necessarily mean your testosterone is low.

Normal testosterone levels usually fall between 300–1,000 ng/dL in men and a level below 300 ng/dL is commonly used when evaluating possible testosterone deficiency.

Both blood and saliva tests can measure T levels, but low testosterone is typically diagnosed using blood tests in the morning and repeating the test on a different day if levels are low. At-home testosterone tests are available, but results should be reviewed with a healthcare provider since a diagnosis of testosterone deficiency generally requires both symptoms and consistently low testosterone levels

If you have low T levels and symptoms that bother you, it’s best to discuss the issue with your healthcare provider. However, here are a few things that may help support healthy testosterone levels (that are more likely to be long-term than lifting weights alone).

Natural ways to increase testosterone 

In addition to exercise, there are other ways to naturally increase your testosterone levels. These include: 

• Maintaining a healthy weight, as excess body fat can reduce testosterone 

• Eating a balanced diet with fewer starches, sugars, and dairy, along with more vegetables, protein, and heart-healthy fats  

• Getting enough sleep 

• Reducing stress, which can affect hormones and overall health, as cortisol may reduce testosterone levels 

• Limiting excessive alcohol, nicotine, recreational drugs use and talking with your healthcare provider about medications that may affect testosterone 

Medically proven treatments to boost testosterone 

TRT — typically injected or applied as a gel to the skin — may be one option. A healthcare provider may prescribe TRT if you have symptoms of testosterone deficiency and low testosterone levels confirmed by blood tests. 

However, keep in mind that men naturally lose testosterone as they age, and treatment has side effects, which should factor into your decision. If TRT isn’t a good option for you, particularly if you want to preserve fertility, your provider may recommend trying clomiphene, a medication sometimes prescribed off-label for low testosterone.

Supplements to boost testosterone

Although research is limited, some supplements may help boost testosterone levels. These include:

• Ashwagandha: A small 2019 study found that men taking ashwagandha for eight weeks had a 14.7% greater increase in salivary testosterone than those taking a placebo. More research is needed to understand whether this produces meaningful health benefits.

• Fenugreek: According to a 2026 systematic review, some studies suggest that the herb fenugreek may have a small positive impact on T levels, but more research is needed. 

• Magnesium: If you’re deficient in magnesium, supplementing may help. Some research suggests that magnesium supplementation may help increase testosterone levels, but there isn't enough evidence to recommend magnesium specifically for increasing testosterone.

• Vitamin D: Low levels of vitamin D have been linked to lower testosterone in some studies. However, clinical trials have not consistently shown that taking vitamin D supplements increases testosterone.

For all of these supplements, more research is needed to determine their effect on T levels. It’s always a good idea to check with your healthcare provider before taking any new vitamins or supplements. Supplements can cause side effects or interact with medications, and they shouldn't replace evaluation or treatment for low testosterone.

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Lifting weights can increase testosterone, but it’s important to consider the caveats.

• Although resistance training may increase testosterone levels, the spike in testosterone is short-lived. 

• To know for sure if you have low testosterone levels, your healthcare provider will evaluate your symptoms, then do some blood tests, usually performed on two separate mornings.

• Exercise is not a medical solution for raising clinically low T levels, but it may improve testosterone levels in some men. Treating clinically low testosterone depends on its underlying cause.

• You can raise testosterone levels through medical treatments like testosterone replacement therapy (TRT) or a prescription medication called clomiphene. Healthy lifestyle changes like losing weight, eating a healthy diet, and avoiding unhealthy substances can also make a difference.