Cardio vs. Strength Training for Testosterone Enhancement: Which is More Beneficial?

The debate over the best type of workout is common in most gyms, fitness blogs, and locker rooms. While a healthy variety of exercises is generally recommended, different body types also benefit from altering workout styles. In the cardio vs. strength training debate, it’s first important to understand what each entails. For those interested in natural ways to boost t-levels, later we will dive into the workouts for a testosterone boost.

What is Cardio and How is it Beneficial?

Cardio, also known as cardiovascular exercise, combines coordinated physical actions that raise one’s heart rate over an extended period. Ideally, a good cardio workout raises one’s heart rate higher than when the body is at rest. Common cardio exercises include running, cycling, and swimming. You’ll also hear cardio called “aerobic exercise,” emphasizing the relationship between oxygen and its ability to produce energy during a workout.

Cardio benefits the entire body, with the most notable organs being the heart, brain, skin, joints, muscles, and lungs. It can also help improve sleep and the immune system while limiting the chances of experiencing erectile dysfunction (ED). A healthy mixture of cardio in any workout plan is recommended.

What is Strength Training and How is it Beneficial?

Strength, or resistance, training is an exercise that causes your muscles to contract against an outside resistance. Typical forms of outside resistance are body weight, weight machines, medicine balls, resistance bands, and dumbbells. Like cardio, strength training is also beneficial for the entire body. The most notable benefits are increased muscle mass, joint flexibility, weight control, and sleep. 

For strength training, it is recommended that you start slowly and build yourself up. This process helps build strength over time and reduces the chance of injury. For example, it might make sense to start with 30 to 60 minutes a day, two days a week. Over time, you can increase the amount of strength training while also focusing on different muscle groups on specific days.

Cardio vs. Strength Training: Which is Best for Testosterone Enhancement?

As previously mentioned, a healthy cardio and strength training balance is recommended for optimal health. However, a common question that floats around health circles is whether cardio is better than strength training for testosterone growth or vice versa. 

A study of 87 ED patients found that reducing fat percentage through cardiovascular exercise increased serum total testosterone levels (TT). So, according to this study, cardio is better for testosterone enhancement. However, this doesn’t mean that strength training isn’t beneficial as well. There are competing opinions on this subject, with many believing that strength training increases testosterone levels the most and that cardio can actually reduce testosterone levels in specific individuals.

According to Nelson E Bennet, MD, a urologist with the Northwestern Medical Group, “To get more testosterone, focus on weight and resistance training. Cardio is still important for weight management and heart health. Still, exercises like bench presses, deadlifts, and squats will have a bigger impact on your testosterone levels.” So, what is good for the body is good for your testosterone levels, meaning cardio and strength training can both have a positive impact. But what are specific workouts that help with testosterone production?

Specific Testosterone Boosting Workouts

1. Weight Lifting 

Weight lifting has been shown to increase testosterone in the short term and over time. Movements such as bench pressing, dumbbell curls, and leg presses can positively impact testosterone levels, especially if an individual maintains a consistent workout schedule. A study found that men who participated in strength training three to four times a week saw spikes in their testosterone levels. 

2. High-Intensity Interval Training

HIIT is a proven way to boost testosterone in men and is considered a complete workout incorporating both aerobic exercise and strength training. To maintain the intensity of a longer workout, HIIT is often vigorous. 

One study found that interval training consisting of 90 seconds of treadmill running and 90-second recovery periods boosted free T levels more than running for 45 minutes straight. Based on this study, a mixture of both aerobic and resistance training is most effective in maintaining and increasing healthy testosterone levels.

Finding a Good Balance & How We Can Help

As mentioned above, testosterone-boost workouts aren’t necessarily one-size-fits-all. More likely than not, aerobic exercise and strength training are both needed to increase t-levels. That is why most experts agree that HIIT training is most effective, as it efficiently covers all bases. Before incorporating HIIT training into your workout plan, start with light cardio three days a week and two days of weight lifting. Once you’ve built enough strength doing both exercises separately, you can transition to a four to five-days-a-week HIIT schedule. Like with any exercise, it’s vital that you make your health and safety your top priority. Jumping too quickly into an exercise outside your current ability only increases your chances of injury.

Sometimes, exercise alone isn’t enough to increase your testosterone levels. At Lowcountry Male, we have a team of physicians ready to help you along the journey of TRT (Testosterone Replacement Therapy). Our approach is tailored to fit your lifestyle and needs. If you’re ready to boost your testosterone levels, click the button below to request an appointment!