The foundation for hormone balance, longevity and health
Strength training is far more than just building muscle or aesthetics. It's one of the most effective ways to stabilize testosterone levels in men, improve metabolic processes, reduce stress, and positively influence biological aging . Studies show that regular strength training significantly improves not only physical but also hormonal and mental health.
Unlike endurance training, it has an anabolic effect, meaning it promotes the building of structure – muscles, bones, connective tissue. And it is precisely this substance that men lose with age – leading to weakness, hormone deficiencies, weight gain, and chronic diseases.
Why strength training is essential for men
The benefits are enormous and well-documented. Strength training works on numerous levels:
- Increases the release of anabolic hormones (e.g., testosterone, growth hormones)
- Improves insulin sensitivity → Protection against diabetes & belly fat
- Reduces inflammatory markers such as CRP or TNF-α
- Promotes mental health → stress reduction, improved mood, less anxiety
- Increases bone density → Protection against osteoporosis
- Improves libido through hormonal and vascular effects
- Slows down age-related muscle loss (sarcopenia)
Regular exercise also leads to a younger biological age : men who start structured strength training in their 40s often show better lab results at age 60 than their peers who do not train.
Which training has the most hormonal effect?
Not every workout stimulates the hormonal axis to the same degree. Intensity, volume, recovery , and proper technique are crucial.
Recommendations for maximum benefit:
- 3-4 sessions per week , focusing on basic exercises (squats, deadlifts, bench presses, pull-ups)
- Medium to high intensity (6-12 repetitions, 60-85% 1RM) ( 1RM stands for the so-called "one-repetition maximum" , i.e., the maximum weight that can be lifted cleanly once in an exercise. Training with 60-85% of this maximum weight corresponds to approximately 6 to 12 repetitions per set - a proven range for strength and hypertrophy stimuli.)
- Progressive stress over weeks/months
- Combined with sleep, protein and sensible supplementation
For beginners and advanced athletes alike: technique before weight, and breaks should not be underestimated.
Strength training and testosterone: A direct link
Strength training is one of the strongest natural triggers for testosterone release . Several mechanisms are at work simultaneously:
- Muscle exertion activates anabolic hormone signals (testosterone, IGF-1, growth hormone)
- Fat loss reduces estrogen conversion (aromatase activity especially in adipose tissue)
- Improved insulin sensitivity relieves the hypothalamus-testis feedback loop.
- Psychological effects (self-efficacy, discipline, body control) indirectly increase testosterone.
Many men notice after just a few weeks: more energy, better sleep, increased libido, mental focus - effects that are not only related to the muscle stimulus, but above all to the hormonal response.
What you should pay attention to
The following points are crucial for strength training to be effective and not excessive:
- Periodize your training plan : Alternate between stress and recovery.
- Ensure quality sleep : At least 7 hours
- Adjust protein intake : 1.6–2.2 g per kg body weight
- Avoid overtraining : Chronically elevated cortisol levels have the opposite effect.
- Keep an eye on lab values , e.g., testosterone, free testosterone, SHBG, cortisol, vitamin D
Note: In cases of chronic fatigue, hormone deficiency or severe stress, overly intensive training can be counterproductive; a tailored plan is recommended in these situations.
Conclusion
Strength training is not a luxury, but a fundamental therapy. For modern men's health, it is as important as blood pressure control or nutrition – with the difference that it has immediate effects on mood, energy, and quality of life.
Those who train regularly, challenge their body and regenerate intelligently lay the foundation for a healthy hormonal balance, a resilient cardiovascular system and mental strength, even in old age.
Tip for more depth:
In the podcast episode with coach Sascha Gail, you'll learn how men can train sustainably to lose fat, stabilize hormones, and stay healthy in the long term.
Also worth reading: The Adon Health blog article “Strength vs. endurance training – which is better?” .
