Amid a hectic routine, men face various physical and mental challenges that can affect their fitness goals. Understanding the role of hormones, especially testosterone, is important in improving muscle growth.
From strength to wellness: Optimising testosterone for holistic muscle growth in men.(Image by Pexels)
In an interview with HT Lifestyle, Dr Govind, Chief Innovation Officer at Kapiva, explained, “Testosterone, a critical male sex hormone, goes beyond its known roles and significantly impacts muscle development. Elevated testosterone levels boost muscle protein synthesis (MPS), the process responsible for repairing and building muscle tissue after exercise. Additionally, testosterone boosts lean body mass by enhancing muscle protein turnover and reducing breakdown, particularly during intense training and a controlled diet.”
He elaborated, “While testosterone is key, it should be part of a comprehensive approach. Resistance training, balanced nutrition, and adequate rest are crucial for maximising its benefits. Muscle growth depends on balanced testosterone levels and a lifestyle that supports both physical and mental health. Integrating training, proper nutrition, and recovery routines ensures sustainable muscle development and improved fitness outcomes.”
Men are able to build muscle mass because of the male sex hormone, testosterone.(Shutterstock)
According to Dr Govind, here’s how increased testosterone levels can contribute to faster and more effective muscle growth –
Muscle protein synthesis (MPS): The foundation of growth
Testosterone plays a key role in MPS, which is the process by which muscle tissues repair and grow post-exercise. Enhanced MPS ensures that muscles not only recover effectively but also become stronger and larger. Studies have indicated that administering exogenous testosterone can increase the fractional synthesis rate (FSR) of muscle proteins. This effect becomes particularly valuable during periods of energy deficit—when the body is under nutritional stress. By boosting MPS, testosterone helps accelerate recovery and muscle repair, supporting sustained muscle growth and strength improvements.
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Increased muscle mass: More than just strength
Testosterone’s influence on muscle growth is well documented. Natural supplementation, including formulations rooted in Ayurveda, has been shown to lead to an increase in lean body mass and overall muscle volume. has been shown to lead to an increase in lean body mass and overall muscle volume. The hormone’s powerful anabolic effects come from its ability to intensify muscle protein turnover and decrease muscle protein breakdown. This dual action promotes muscle accretion, making it easier to achieve substantial muscle gains, especially when paired with intense exercise routines and controlled dietary practices. This results in a well-defined and stronger physique, which aligns with men’s fitness goals of improved aesthetics and functional strength.
While testosterone is a major driver of muscle development, it is not the sole factor in achieving comprehensive and sustained muscle growth. Heredity, nutrition, and training programs collectively play important roles in maximizing results. Increased testosterone levels must be complemented by a holistic approach in the following ways:
Sufficient Recovery: Sleep and active recovery are critical for muscle repair and growth. Insufficient rest can negate the benefits of high testosterone levels and intensive training.
Resistance Training: Structured strength training that progressively overloads the muscles and stimulates growth. Compound movements such as squats, deadlifts, and bench presses are particularly effective.
Balanced Nutrition: Adequate protein intake, healthy fats, and nutrient-rich carbohydrates fuel the body and support muscle repair.
Studies from sources like Evidence Based Muscle emphasise that while testosterone supplementation aids muscle growth, its effects plateau without the synergy of training, nutrition and rest. A comprehensive strategy ensures long-term muscle hypertrophy and prevents overtraining, which can impede progress.
Optimising physical performance and stamina
In addition to promoting muscle growth, balanced testosterone levels build up overall physical performance. Men with optimal levels of testosterone often report increased strength, stamina, and faster recovery between workouts. This improved energy profile allows individuals to train more efficiently, enabling them to push harder during exercise and make quicker strength gains.
Being physically inactive or obese can lead to low testosterone levels even at younger ages. (Shutterstock)
The holistic approach: A balanced you
Testosterone’s role in muscle growth underscores the importance of a multifaceted approach to fitness and wellness. While focusing on hormonal health is essential, long-term results stem from integrating lifestyle practices that support the body holistically. Ayurveda and practices such as yoga offer complementary benefits that aid in muscle health, mental resilience, and overall wellness. Techniques such as Ashwagandha supplementation and pranayama exercises are known to help optimize testosterone levels naturally and promote mental clarity, stress reduction, and physical vitality.
As men strive to enhance their muscle growth, understanding and optimising testosterone’s role can be transformative. Muscle growth fueled by improved testosterone levels offers men a powerful tool to unlock their fitness potential. However, this journey is not just about focusing on one hormone. It involves a balanced approach that includes strength training, tailored nutrition, strategic recovery, and incorporating holistic practices to maintain overall well-being. By embracing a comprehensive strategy that weaves together modern science, nutrition, and ancient wisdom, men can unlock a pathway to profound, sustainable muscle development and holistic health.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
I love many different herbal teas just as much as I enjoy a good old-fashioned British cup of PG tips, Earl Grey, or Glengettie — a Welsh favorite from the rolling valleys where I was born. In an interesting study, researchers explored whether drinking green or matcha tea can improve sports performance and exercise recovery, and the results might have you reaching for a vibrant green drink. If you want to get straight to the results, the short answer is that drinking green and matcha tea can support hydration, body fat control, and exercise recovery. Still, it definitely won’t be a game-changer when it comes to your performance in the gym, on the court, or on the field.
Hydrating with tea
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In a study published in Nutrition and Food Technology, researchers reviewed existing studies of athletes and active adults that focused solely on drinking tea — no pills or extracts. They revealed that green or matcha tea can help hydrate the body when consumed in normal amounts. Tea counts toward your daily water intake.
Antioxidants and recovery
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The research highlighted how the widely-studied antioxidants in green and matcha tea can improve exercise recovery and help protect your cells from the stress associated with intense exercise. That said, the research shows that drinking tea won’t lead to faster or better strength gains, so it’s no silver bullet for helping you achieve your fitness goals. However, they also concluded that low-caffeine green tea could even improve sleep quality, which I would argue could potentially help you power through that workout if you’re getting better sleep the night before.
Linked to lower body fat
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Interestingly, the study authors also concluded that drinking around two or three cups of green or matcha tea per day was associated with slightly lower body fat and improved body composition and fat burning. While the effects weren’t overly significant, they were noted in the research. Cup of tea, anyone?
Taylor Swift’s Eras Tour was a feat few artists could imagine. Spanning 632 days from March 2023 to December 2024, the tour included 149 shows across five continents and became the highest-grossing tour in history. Behind the glittering performances, Swift relied on an intense and meticulously planned exercise routine to sustain the stamina required for her marathon three-and-a-half-hour concerts.
Preparing for a Physical Marathon
Before the tour began, Swift recognized the physical challenge she was about to face. “I never would’ve believed you if you told me we were doing a three-and-a-half-hour show. Saying it is one thing, doing it is another,” she admitted in the Disney+ docuseries The End of an Era. For comparison, her longest previous show had lasted just two hours and 15 minutes.
To meet these demands, Swift began training six months ahead of her first rehearsal. Her daily treadmill sessions mirrored the tempo of the songs she would perform live, with faster tracks prompting running and slower songs calling for brisk walks or light jogging. “You just don’t want them to see you panting,” she explained to TIME.
Strength and Conditioning Regimen
While cardio built endurance, strength training ensured she could perform high-energy choreography without fatigue. Under the guidance of longtime trainer Kirk Myers, Swift tackled exercises such as battle ropes, medicine ball throws, assisted pull-ups, sledgehammer workouts, leg raises, and Russian twists. Myers described her as “the most resilient person I have ever met,” highlighting her ability to persevere through challenging workouts.
— swifferupdates (@swifferupdates)
Swift’s humor surfaced even during difficult exercises. “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. Strong dislike. Two thumbs down,” she said, referring to resistance band-assisted pull-ups. She jokingly attributed her increasing strength to “all the pent-up rage and resentment” she felt toward the moves.
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Dance Training and On-Stage Precision
Beyond the gym, Swift committed three months to dance rehearsals with choreographer Mandy Moore to ensure every move was second nature. “I wanted to be so over-rehearsed that I could be silly with the fans, and not lose my train of thought,” she shared with TIME. The precision extended to rapid costume changes, often completed in under 1 minute and 15 seconds, with the fastest taking just 39 seconds.
Swift ran an estimated eight miles per show while performing over 40 songs that spanned her musical eras. High-cardio sections, including the 1989 and Reputation sets, were particularly demanding. Yet she described the physical challenge as secondary to the personal purpose the tour provided, especially during a period marked by two breakups.
I’ve been working out for years and I can do sit-ups in my sleep—but I still struggle to activate my core.
I’ve always found it difficult to build strength in this area, until a trainer recommended trying a standing exercise called the Pallof press.
The move primarily targets your core muscles, but trainer Monty Simmons says it’s a full-body exercise.
“You’re actually integrating your arms and shoulders—along with your hips and your legs, because you’re standing on them—so it becomes a full-body exercise,” Simmons explains.
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“It’s training your body to resist something that’s trying to pull you off balance and make you unstable. The benefit is that it trains your core to be able to resist rotational force.”
Simmons explains that building this kind of rotational strength will translate to everyday movements, such as lifting things and turning to put them on a counter.
How to do a Pallof press
How To Do A Pallof Press – YouTube
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Sets: 2-4 Reps: 8-15 each side
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Loop a resistance band around a fixed point and stand side on to it.
Hold the resistance band in both hands in front of your chest with your elbows bent and pressed into the sides of your ribs, then sidestep away from the anchor point until there’s tension in the band.
Press your hands forward until your arms are fully extended.
Do all your reps on one side, then switch sides.
My experience doing the Pallof press for six months
I added the Pallof press to my workouts in the summer and I’ve noticed huge improvements in my core strength and my ability to engage these muscles.
At first, I couldn’t feel my core switch on when doing the Pallof press, because I was allowing my upper body to move too much.
When I focused on keeping my torso strong and steady, I felt this move immediately in my abs and obliques.
I mainly do this movement at the gym using the cable machine, but I’ve found it can be done at home with a long resistance band looped around a fixed point, too.
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I perform it as slowly as possible to increase the time my core muscles are under tension.
It doesn’t feel as challenging as crunches, but it has helped me learn how to recruit my core muscles, which has helped me perform other moves like squats and deadlifts.
Having done the move for six months, I can confidently say my core strength has also improved. I can do more repetitions of the Pallof press now and I find other core moves like the plank easier.
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I’d recommend it to anyone who wants to learn how to engage and strengthen their core.
