We know that strength training does more than build muscle, it plays a vital role in hormonal health, including increasing testosterone levels. Testosterone, often associated with men, is equally important for women, contributing to muscle growth, energy, and overall wellbeing. Backed by scientific research, we’re here to explain how strength training can naturally boost testosterone levels in both men and women, improving physical and mental health.
Declining Testosterone Levels
As we age, testosterone levels naturally decline, leading to symptoms like reduced energy, decreased muscle mass, and lower libido. This affects both men and women, with hormonal imbalances contributing to fatigue and a diminished sense of vitality.
What if strength training could offer a natural, effective way to boost testosterone levels and rejuvenate your body?
How Strength Training Boosts Testosterone
Free weight exercises, such as squats and deadlifts, have been shown to increase testosterone levels more effectively than machine-based workouts. The engagement of stabiliser muscles and the heavier loads associated with free weights stimulate greater hormonal responses.
Scientific Evidence: A study by Schwanbeck et al. (2020) found that free weight training significantly increased free testosterone levels compared to machine-based exercises, making it a superior choice for hormonal optimisation (Schwanbeck et al., 2020).
Combined Training Benefits Both Men and Women
Strength training isn’t just for men, women also experience hormonal benefits. A 10-week combined high-intensity endurance and strength training program led to similar improvements in testosterone levels for both genders.
Scientific Evidence: Research by Taipale et al. (2020) highlighted that women’s serum testosterone levels responded positively to strength training, underscoring its role in hormonal health for both men and women (Taipale et al., 2020).
Age Is No Barrier to Hormonal Improvements
Older adults can also benefit significantly from strength training. Studies show that heavy resistance and power training stimulate testosterone production, even in individuals aged 60-75.
Scientific Evidence: Häkkinen et al. (2002) demonstrated that older men and women experienced increased testosterone levels and improved strength following a targeted resistance training program (Häkkinen et al., 2002).
Why Testosterone Matters for Both Men and Women
For Men: Testosterone supports muscle growth, fat loss, energy levels, and libido. Declining levels can lead to decreased strength and motivation, but strength training helps counteract this.
For Women: Testosterone plays a key role in maintaining lean muscle mass, bone density, and energy. Proper levels also enhance recovery and support a balanced mood.
How to Get Started with Strength Training for Hormonal Health
Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses stimulate the greatest testosterone response.
Train with Progressive Overload: Gradually increase the weight or intensity to challenge your muscles and drive hormonal adaptations.
Incorporate Free Weights: Free weight exercises engage more muscle groups, enhancing testosterone production.
Stay Consistent: Aim for 3-4 strength training sessions per week to see sustainable benefits.
The 12Reps app provides personalised strength training plans tailored to your fitness level, ensuring you reap maximum hormonal and physical benefits.
Transform Your Hormonal Health with 12Reps
Transform Your Hormonal Health with 12Reps
Ready to naturally boost your testosterone levels and enhance your overall health? Strength training is the key, and 12Reps is your guide.
Download the 12Reps app today to access expert-designed workouts and take the first step toward a stronger, healthier you.
Because balanced hormones mean a balanced life, for men and women alike.
References
1. Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res. 2020;34(7):1851-1859. doi: 10.1519/JSC.0000000000003349.
2. Taipale RS, Forssell J, Ihalainen JK, Kyröläinen H, Häkkinen K. A 10-Week Block of Combined High-Intensity Endurance and Strength Training Produced Similar Changes in Dynamic Strength, Body Composition, and Serum Hormones in Women and Men. Front Sports Act Living. 2020;2:581305. doi: 10.3389/fspor.2020.581305.
3. Häkkinen K, Kraemer WJ, Pakarinen A, Triplett-McBride T, McBride JM, Häkkinen A, Alen M, McGuigan MR, Bronks R, Newton RU. Effects of heavy resistance/power training on maximal strength, muscle morphology, and hormonal response patterns in 60-75-year-old men and women. Can J Appl Physiol. 2002;27(3):213-31. doi: 10.1139/h02-013.
