Without testosterone, peak athletic performance would be virtually impossible – the hormone influences muscle growth, strength development, and regeneration. A stable testosterone level plays a crucial role, especially in strength and endurance sports, as it strengthens muscles, regulates fat metabolism, and accelerates recovery after exertion.
But what mechanisms are behind this? And how can testosterone levels be increased naturally through training?
Testosterone: The engine for strength and performance
Testosterone is an anabolic steroid hormone that plays a key role in regulating muscle protein synthesis, erythropoiesis, and bone density ( Wolfe et al., 2000 ). Studies show that higher testosterone levels correlate with improved neuromuscular efficiency as well as increased muscle strength and performance ( Srinivas-Shankar et al., 2010 ). This is particularly relevant in high-performance sports, as testosterone not only accelerates muscle growth but also improves recovery after intense exercise ( Vingren et al., 2010 ).
Furthermore, testosterone influences energy metabolism by optimizing the utilization of free fatty acids and thus contributing to the provision of ATP – the primary energy source for muscle contractions ( Kelly & Jones, 2013 ). At the same time, it has a modulating effect on the central nervous system, which can manifest as increased motivation and mental resilience ( Siddiqui et al., 2016 ).
Testosterone levels are regulated via the hypothalamic-pituitary-gonadal axis (HPG axis) and depend on numerous factors, including training intensity, dietary habits, and sleep quality. But which training methods have been proven to have the greatest impact on testosterone release?
The role of testosterone in sports
Testosterone is one of the key hormones that significantly influences physical performance and training success. A balanced testosterone level is particularly important for athletes, as the hormone not only promotes muscle growth but also regulates numerous other bodily functions.
Muscle building & strength gains
Testosterone plays a crucial role in muscle protein synthesis , the process by which the body builds new muscle mass. Elevated testosterone levels lead to more efficient utilization of amino acids and accelerate muscle growth. Furthermore, testosterone increases strength development by promoting the activity of motor neurons and improving neuromuscular control. This is particularly advantageous in strength sports, where maximum strength and explosive power are essential ( Sattler et al., 2009 ).
Faster regeneration
Intense training sessions lead to micro-tears in the muscle fibers, which must be repaired during the recovery phase. Testosterone supports this process by accelerating cell regeneration , improving nitrogen balance , and reducing inflammation. This shortens the time the body needs to regain its performance capacity after strenuous exercise. A balanced testosterone level thus helps prevent overtraining and injuries ( Vingren et al., 2010 ).
Fat burning & body composition
Testosterone not only influences muscle growth but also fat metabolism . It regulates the distribution of fat reserves and promotes the use of fatty acids as an energy source. Studies show that men with higher testosterone levels tend to have lower body fat percentages. A stable hormone level thus helps to reduce excess fat while maintaining muscle mass—a crucial combination for a high-performance physique ( Ma et al., 2024 ).
Energy & Motivation
In addition to its physical benefits, testosterone also has a significant impact on mental strength. It increases energy levels, improves focus, and leads to greater stress tolerance during training. Furthermore, testosterone influences the release of neurotransmitters such as dopamine and serotonin, which play a crucial role in motivation and overall well-being. A healthy testosterone level can therefore help athletes pursue training goals more consistently and avoid mental fatigue ( Straftis & Gray, 2019 ).
Consequences of testosterone deficiency for athletes
While optimal testosterone levels offer numerous benefits, a deficiency can have noticeable negative effects on athletic performance. The most common symptoms include:
❌ Loss of strength & muscle wasting : Without sufficient testosterone, the body struggles to maintain muscle mass, leading to a noticeable loss of performance ( Cobo et al., 2016 ).
❌ Delayed regeneration : Muscle repair processes are slower, increasing the risk of overuse injuries and other problems.
❌ Increased body fat storage : Testosterone regulates fat metabolism – in case of a deficiency, more fat is stored, especially in the abdominal area ( Kelly & Jones, 2015 ).
❌ Lack of energy & motivation : Many athletes with testosterone deficiency report persistent fatigue, lack of drive and reduced mental resilience ( Ferreira & Mendonça, 2022 ).
A healthy testosterone level is therefore essential to achieve peak athletic performance and make long-term progress.
🔹 Learn more about the causes, symptoms, and solutions for testosterone deficiency here:
➡️ Testosterone deficiency in men – causes, symptoms and solutions
But which training methods can help optimize natural testosterone production?
The best training methods for naturally increasing testosterone
A targeted training program can sustainably boost natural testosterone production. This depends not only on the intensity but also on choosing the right training methods. In particular, strength training with heavy weights , high-intensity interval training (HIIT) , and moderate endurance training have proven effective.
1️⃣ Strength training with heavy weights
Heavy resistance training is one of the most effective methods for increasing testosterone levels ( Riachy et al., 2020 ). Intense exertion challenges the body and triggers hormonal stimuli that boost testosterone production. Particularly effective are:
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✅ Basic exercises such as squats, deadlifts and bench presses : These multi-joint movements activate large muscle groups and stimulate the release of growth hormones, including testosterone.
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✅ Repetition ranges of 6–12 with heavy weights : Studies show that moderate to heavy loads (70–85% of 1RM) provide particularly strong hormonal stimuli ( D'Andrea et al., 2020 ).
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✅ Short rest periods of 60–90 seconds : A moderate rest period ensures that the testosterone increase remains high, while at the same time providing sufficient recovery for maximum strength development.
🔹 Tip : Train large muscle groups such as legs, back, and chest, as these trigger a particularly strong hormonal response ( Sheikholeslami-Vatani et al., 2016 ). A combination of compound exercises and progressive overload leads to a sustained increase in testosterone in the long term.
2️⃣ High-intensity interval training (HIIT)
In addition to strength training , HIIT (High-Intensity Interval Training) has also been proven to have an effect on testosterone production. This form of training combines short, high-intensity bursts of activity with short recovery periods , pushing the body to its limits.
🔹 Recommended HIIT structure :
🔥 20–30 seconds of maximum exertion (e.g., sprints, burpees, or kettlebell swings)
🔥 60 seconds of active recovery (e.g., slow walking or light cycling)
🔥 6–10 repetitions , depending on training level
Studies show that short, intense intervals raise testosterone levels more effectively than long, steady-state endurance training. The explosive nature of this type of exercise promotes both speed and muscle mass, which has a positive effect on hormone regulation ( Herbert et al., 2017 ).
🔹 Tip : Even a 20-minute HIIT workout is enough to achieve significant hormonal effects ( Dote-Montero et al., 2021 ). Sprints or plyometric exercises, which activate many muscle fibers, are particularly effective.
3️⃣ Endurance training in moderation
While strength and interval training promote testosterone, excessive cardio training can negatively affect hormone levels ( Riachy et al., 2020 ). Studies show that very long or intense endurance sessions increase cortisol release, which in turn can inhibit testosterone production ( Wheeler et al., 1991 ).
🔹 Optimal dosage for endurance training :
🏃 20–40 minutes of moderate cardio training , ideally 2–3 times per week
🏃 Moderate intensity (approx. 60–70% of maximum heart rate)
Moderate running or cycling can strengthen the cardiovascular system without lowering testosterone. Combined with strength training and HIIT, it represents an optimal balance between fat burning, performance enhancement, and hormone regulation.
🔹 Tip : Those who do a lot of endurance training should make sure to stabilize their testosterone levels with strength training and a protein-rich diet.
Conclusion: The perfect workout for more testosterone
A well-balanced training plan that combines heavy weight training, high-intensity interval training, and moderate cardio is the best way to naturally boost testosterone levels. The key is finding the right balance:
✔ Heavy weight training (2-4 times per week) for muscle building & hormonal stimulation
✔ HIIT workouts (1-2 times per week) to maximize testosterone release
✔ Moderate cardio training (2-3 times per week) to optimize metabolism
This combination optimally harmonizes strength, endurance, and hormone balance – for improved athletic performance and long-term health . 🚀
🔹 Are you looking for the ideal sport for you?
➡️ Here you can find out which sports are particularly suitable for men over 30!
Nutrition & Lifestyle: How to optimize your testosterone production
Besides training, diet and lifestyle also play a crucial role in testosterone levels.
✅ Protein-rich diet : Proteins support muscle repair and testosterone synthesis. Good sources include eggs, fish, chicken, and legumes ( Nunes et al., 2022 ).
✅ Include healthy fats : Omega-3 fatty acids (salmon, nuts) and saturated fats (avocados, eggs) are essential for hormone production ( Ito et al., 2024 ).
✅ Don't neglect vitamin D and zinc : Vitamin D ( Monson et al., 2023 ) and zinc are key nutrients for testosterone. Ensure regular sun exposure and a zinc-rich diet ( Te et al., 2022 ).
✅ Reduce stress : Chronic stress increases the stress hormone cortisol, which lowers testosterone. Meditation, breathing exercises, and sufficient sleep (7–9 hours per night) help to stabilize testosterone ( Xiong et al., 2021 ).
🔹 Learn more about nutrition for optimal testosterone production in our blog article:
➡️ The best foods for men – how to optimize your diet
Conclusion: Natural testosterone boosting for maximum performance
Testosterone is a crucial factor for muscle growth, strength, and recovery. You can naturally optimize your testosterone levels through heavy weight training, targeted HIIT, a nutrient-rich diet, and a healthy lifestyle .
🔍Want to learn more?
If you would like to have your testosterone levels checked, Adon Health offers sound hormone diagnostics and medical advice.
🔹 Learn more about testosterone boosters in our blog post “ Testosterone Boosters: Useful Support or a Waste of Money? ”! 🚀
