Home Men's Health Is Cardio Bad for Testosterone?

Is Cardio Bad for Testosterone?

by Glenn
daily morning run

Being physically active offers a ton of benefits to the human body. It keeps you fit and in shape, gives your muscles tone and strength, enhances your stamina and endurance, and works your heart, lungs, and other important bodily organs. In addition to that, it is important in keeping your body’s testosterone levels normal too.

According to medical professionals, there are certain exercises and workout routines that can solve low testosterone problems in men and promote better overall health. If you have low testosterone, you are encouraged to try these out to not only raise your testosterone levels but also to have a healthier mind and body.

Why is it important to keep your testosterone levels normal?

Having not enough or too much testosterone in the body can cause a long list of problems that can bring minor and major health problems. Below are some examples:

Have difficulty getting erections and keeping erections for sex

If this starts to occur more frequently, you can be at risk of erectile dysfunction.

Have a decrease in sexual desire or libido

Having sex will no longer be as enticing or enjoyable as before.

Gain weight due to an increase in your body fat

Because one of the major roles of testosterone is fat distribution, a lack of testosterone ruins the proper distribution of fat in your body.

Suffer from bone injuries as a result of reduced bone density and strength

With less testosterone, your bones become weak and fragile, and your risk of fractures, sprains, and other bone injuries increases.

Have weak muscles due to decreased muscle mass and strength

Your muscles will start to waste away in a faster rate as a result of low testosterone.

Have less body hair (pubic hair, facial hair, etc.)

Testosterone facilitates the growth of body hair in men, so not having enough of it slows down the appearance of pubic, facial, and other hair.

Tenderness or swelling in your breast tissue
man clasping his breast

Your breast tissue may swell and cause your breasts to enlarge because there is not enough testosterone to maintain your male characteristics.

Experience hot flashes

Hot flashes are a common warning sign of many disease and illnesses, and it is one of your body’s ways of telling you that there is something wrong going on — in this case, that your testosterone levels are low.

Feel exhausted or fatigued easily

Testosterone can help give you high energy levels, so a shortage of it results to feeling tired really easily.

Difficulty getting enough sleep

Low testosterone can negatively affect your sleeping patterns and prevent you from sleeping 7 to 9 hours a night, which is crucial to one’s physical, mental, emotional, and sexual health, as it gives your body enough time to relax and recharge.

Have mental health issues

Various studies have found that there is a link between low testosterone and depression, bad mood, irritability, and others.

Can cardio improve one’s testosterone?

Doing moderate cardio exercises can help boost one’s testosterone levels. For about half an hour, five days a week, you can run, swim, or cycle, to help your body’s testosterone production going. However, you should not try to do more than that, as too much cardio can increase your cortisol levels and lower your testosterone.

There are many other good reasons why you should have a regular cardio routine. Here they are:

Strengthens your heart

The heart is a muscle, so it can be strengthened by doing cardio exercises regularly. With a strong and healthy heart, blood circulation and flow in your body is improved, making it easier for your penis to get and keep an erection.

Works your lungs

If you do not want to run out of breath a few minutes into your sexual encounters, you should do cardio exercises on a regular basis. With a strong pair of lungs, you can last longer in bed, and be able to perform other physical activities more efficiently.

Lowers your blood pressure

Keeping your blood pressure levels normal is crucial to the prevention of a heart attack, stroke, diabetes, and other health problems. It also contributes to the proper functioning of your sexual and reproductive parts.

Helps in weight loss

Yes, the kinds of foods that you eat plays a much bigger role in losing weight, but cardio exercises can help you burn more calories each day to get to your goal weight faster.

What are the best exercises for testosterone?

jumping rope for cardio

To avoid testosterone imbalances in the body, instead of cardio exercises, health and fitness experts recommend the following exercises:

Weight lifting

Many studies have found that lifting heavy weights can significantly boost one’s testosterone levels. According to them, performing full body, high-intensity routines, such as bench presses, deadlifts, and squats two to three sessions a week can deliver positive results in a few months’ time.


A study found that participants who did 6-second, high-intensity sprints displayed high testosterone levels even after completing their workout. So, to boost your testosterone, you can try doing multiple short, high-intensity sprints at home, the gym, or a park in your neighborhood everyday to enjoy the same results.


Pushups are exercises for building one’s upper body strength. They can enhance your triceps, shoulders, and pectoral muscles. In addition, they can increase your testosterone, especially if you do several sets and reps of pushups daily. Make sure to follow the correct form to not feel so much pain or soreness afterwards. If you are a beginner, you can try to do as many as you can in 30 seconds or one minute, take a two-minute rest, and then do some more.


If your gym has a pull-up bar or if you have one at home, you can do chin-ups to raise your testosterone levels. Doing so can also give you stronger and more defined biceps, and a more powerful back and upper body. Try to do 3 to 5 chin-ups per set, with two-minute rests in between to not overexert yourself, especially if you are a beginner.

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