Fitness
New Year 2025 men’s fitness resolution: Boost testosterone, build muscle with this ultimate guide
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.
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.”
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.
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.
Comprehensive muscle growth: Beyond testosterone alone
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.
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.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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