Fitness

How Exercise Really Affects Your Testosterone, According to Doctors

Published

1 year ago

December 6, 2024

How Exercise Really Affects Your Testosterone, According to Doctors

Working out regularly has a profound effect on all aspects of your health, including your heart and mental health. Exercise may also play a role in your testosterone levels—but exactly how it does that is a little complex.

‘Testosterone levels are affected by exercise but ongoing work is needed to really understand what is happening,’ says Edward Cherullo, M.D., chair of urology at Rush University Medical Center in Chicago.

What we do know so far is that the relationship between exercise and testosterone depends on several factors. One is the type of workout you choose, says Brian McNeil, M.D., chief of urology at SUNY Downstate Health Sciences University. Over time, strength and resistance training have been shown to increase testosterone levels while cardio might not have as much of an effect.

It also depends on how intensely you’re working out and for how long, explains Anthony Hackney, Ph.D., D.Sc., a professor of exercise physiology and nutrition at the University of North Carolina, who’s studied exercise and testosterone for decades.

Testosterone, the main male sex hormone that’s produced by the testicles, is anabolic and does help you build muscle, Hackney says. (That’s one of its functions, anyway; it has many others.) But other hormones also contribute to muscle building and endurance.

‘While testosterone is important, it’s not the only way the body decides to create an anabolic response,’ Hackney adds.

Exercise affects testosterone in other ways, too, Dr. McNeil adds. When you work out, you’ll improve your overall health and reduce your body fat, which he says can improve testosterone. Obesity is linked to low testosterone and other health problems.

‘All of these things put you in the best shape possible,’ he says. Here’s a closer look at how exercise affects your T levels.

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Does Working Out Affect Testosterone Levels?

Exercise does impact testosterone levels, but research suggests that the actual effect depends on several factors.

‘Certain types of exercise done at certain volumes and intensity can lead to an elevation in testosterone, but you can also have certain types of exercise, certain volumes of intensity that can reduce testosterone,’ Hackney says. ‘So, there isn’t a universal, ‘Oh, I’m exercising, and I’m always going to see this testosterone response.”

Many studies looking at different types of exercises—including cardio, cycling, running, swimming, and weightlifting—and their effects on T levels have found different outcomes, explains Ahmed El-Zawahry, M.D., a urologist at the University of Toledo Medical Center.

‘If we are going to summarise the results of these studies in one easy statement, exercises do not significantly change testosterone level,’ he says.

Still, some exercises, especially weightlifting, can temporarily boost testosterone. But, Dr. El-Zawahry says the surge doesn’t last long.

Body composition and fitness level factor into how exercise affects your testosterone, too. A small 2016 study found that obese and overweight men saw a boost in their T levels when they increased their physical activity, more so than when they solely restricted calories.

A 2018 study suggested that some male elite athletes had low testosterone concentrations, but the low T may be linked to higher cortisol levels in the blood from working out. The athletes studied are typically in good physical condition, with a lean body and no symptoms of low testosterone (which doctors say is often more important than your actual levels).

People with higher percentages of body fat and higher body weights are more likely to have low testosterone and experience symptoms, Dr. El-Zawahry adds.

‘You should exercise to keep your endurance, lean muscle, and low body fat, which will, in turn, keep you healthy,’ Dr. El-Zawahry says. This will reduce the risks of metabolic syndrome and reduce health issues associated with it—and those things keep testosterone at a healthy level, he adds.

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Which Exercises Impact Testosterone Most?

Research suggests that strength exercises and high-intensity interval training (HIIT) can increase testosterone levels. Endurance-based exercises, like cardio, can potentially reduce testosterone.

Even within resistance training, the ‘greater intensity and greater volume of work’ are more likely to elevate testosterone, Hackney says. For instance, if you’re lifting heavy weights with lots of sets over a 45-minute time period, you’ll see a bigger impact.

‘If they’re a casual resistance trainer, they’re probably not going to see any substantial mark in testosterone changes,’ he adds.

A 2016 study showed that starting resistance training with large muscle groups, like your chest and glutes, and progressing to small muscle groups, such as triceps and shoulders, produced the largest testosterone response. But no exercise is going to drive your T levels through the roof, and it won’t be a prolonged increase.

Testosterone levels usually increase transiently after weights and intense physical activity about 15 minutes to an hour after the workout, Dr. Cherullo said.

Mixing endurance and resistance training likely leads to a “zero-sum game,” when it comes to its effect on testosterone, Hackney says.

Don’t worry so much about just focusing on resistance training because you think it raises your T. Dr. El-Zawahry says any exercise benefits your general health and helps you maintain a healthy body weight and T level.

While there’s research on the subject, Dr. McNeil says yoga and pilates, which incorporate aspects of strength training, likely have a positive impact on testosterone.

How Long Does the T Boost Last After Working Out?

The elevated testosterone that you see from working out is usually temporary—maybe an hour or so, Hackney says. Then, your T levels will return to normal.

‘However, you may feel a good boost of energy with exercise because of a surge in cortisol level rather than testosterone,’ Dr. El-Zawahry says.

Remember, too, that your testosterone levels naturally fluctuate during the day. By exercising, you’ll likely maintain a healthy weight and improve your cardiovascular functioning, which has positive effects on your testosterone.

However, working out alone won’t cause a long-term increase in testosterone levels, Dr. El-Zawahry says.

Will Exercising Affect Your Testosterone Test?

Your testosterone levels tend to be the highest in the morning and then gradually drop throughout the day, Dr. Cherullo said. That’s why doctors typically test your T in the morning.

If you typically run in the morning or take 5 a.m. HIIT classes, it likely won’t affect your test results, Dr. McNeil says. So don’t skip your workout—it’s good for your T levels and your overall health.

Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.

Fitness

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

Published

3 hours ago

December 19, 2025

Press Room

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”

Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.

Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.

“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”

In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.

“I really had to up my game in terms of physical training,” she said.

While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.

Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.

She Prioritized Strength Training

Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:

Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press

She Did Lots of Pull-Ups But Hated Them

Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.

“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.

Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.

“It’s from all the pent up rage and resentment I have for them,” she joked.

She Started Training 6 Months Before the Tour Began

While reflecting on her workout routine, Swift said she started planning for the tour early on.

“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”

Swift previously spoke about her intense treadmill workout in an interview with Time.

“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”

She Did a LOT of Cardio

Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.

“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”

Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

15 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

1 day ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

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Fort Buchanan K9 team certification: readiness in the making
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About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.