In pilates, participants are asked to hold their body in various positions, which causes the muscles to work out in tension. Swimming is a popular form of resistance training because it makes use of water as resistance. Resistance exercise is the use of external resistance to shape and build muscle. The research clearly demonstrates that men who lift heavy, sprint strategically, maintain moderate cardiovascular conditioning, and prioritize recovery consistently demonstrate healthier hormone profiles than their sedentary counterparts. Rather than obsessing over training timing, most men would benefit more from ensuring overall adequate calorie intake and sufficient protein consumption (1.6-2.2g/kg daily) to support both workout performance and hormone production. This effect appears most pronounced in long-distance runners and endurance athletes who maintain high training volumes without sufficient counterbalancing through strength work and recovery protocols. While the magnitude of exercise-induced hormonal responses diminishes somewhat with age, research indicates that the beneficial effects of properly designed strength and HIIT protocols persist well into a man’s 60s and beyond. Improvements in FI and HOMA-IR, but not in fT, TT, E2, LH, or FSH, were observed in an eight-week RCT comparing aerobic and resistance exercises to no exercise three days per week . An RCT comparing dietary modification or diet and combination aerobic exercise and strength training (ST) found a decrease in FI in both the diet and diet plus exercise groups, with no change in the LH to FSH ratio, T, FAI, or SHBG . Some groups examined aerobic exercise in combination with resistance training, with or without dietary counseling or planning. A case–control study using a 12-week intensified aerobic exercise program with HIIT on a treadmill for an additional eight weeks found improved GIR, but no change in pigment the epithelium-derived factor (the primary outcome measure) . Four studies using HIIT as an intervention in women with PCOS have indicated changes in several hormones. Studies using high-intensity interval training (HIIT), or exercise in combination with other interventions—more than one type of exercise, exercise plus diet (lifestyle), or exercise plus pharmacologic agent intervention—are summarized in Table 3. Don’t worry so much about just focusing on resistance training because you think it raises your T. Testosterone levels usually increase transiently after weights and intense physical activity about 15 minutes to an hour after the workout, Cherullo said. "If they're a casual resistance trainer, they're probably not going to see any substantial mark in testosterone changes," he adds. Endurance-based exercises, like cardio, can potentially reduce testosterone. A shorter, 8-week case–control study using a supervised treadmill exercise at 60% VO2max for 1 h three days per week reported improved GDR during a hyperinsulinemic-euglycemic clamp and lipid-induced insulin resistance with no change in TT, FAI, SHBG, or FI . A similar aerobic exercise training program using alternating moderate and vigorous intensity on a treadmill for 1 h three days per week also improved GIR, as well as FI . Much of the research on aerobic exercise interventions comes from case–control studies of women with PCOS and age—and BMI-matched women without the disorder. A 16-week study in which participants self-selected into the aerobic exercise arm, involving walking for 30–45 min for at least three days per week, did not find any changes to the sex hormones, FI, HOMA-IR, SHBG, LH, adiponectin (APN), or anti-Müllerian hormone (AMH) 97,98,99. However, a 16-week RCT with continuous aerobic training (CAT) or intermittent aerobic training (IAT) on a treadmill resulted in decreased total testosterone (TT) in both exercise groups, and a lower free androgen index (FAI) in the IAT group, with no changes in SHBG, A4, E2, LH, or FSH in either group 90,91,92,93. Studies show that resistance exercise can have an important effect on hormonal concentrations, such as testosterone. These typically include exercise machines; however, resistance exercise can also be conducted using one’s own body weight. The great thing about squats is that it is an exercise that can be carried out using your own body weight or with added resistance, such as in the form of a barbell or a dumbbell. They are a type of resistance exercise, with your body weight becoming the resistance that you need to overcome in order to go down and up. While some studies suggest potential advantages for growth hormone production during fasted sessions, the evidence for testosterone is less conclusive. While this temporary spike alone doesn’t significantly impact long-term hormone levels, consistently triggering these responses through regular training appears to create cumulative benefits for baseline hormone production. The acute elevation in testosterone following intense exercise typically persists for approximately minutes post-workout, with the duration and magnitude varying based on workout intensity, volume, and individual factors. A minimum of two to three workouts per week - ideally five - is Dr Robinson’s advice. Dr Robinson highlights the importance of not falling into the habit of overtraining in a bid to tackle PCOS-induced weight gain. Rather, one study in Baltimore's Medicine Journal found that overdoing any kind could make your menstrual cycle even more irregular. So, after your session, your body has to continue to work hard to repair the muscle tears, so it continues to burn fat to generate the energy needed to restore a normal level of oxygenation. Moderate-intensity cardiovascular training in heart rate zones 2-3 supports overall cardiovascular health, enhances insulin sensitivity, and improves nutrient delivery to tissues—all factors that indirectly support hormonal health. This hormonal response is heavily influenced by the degree of muscle engagement during exercise, workout intensity, and the reduction of excess body fat that can otherwise convert testosterone to estrogen. Most men experience a minute post-workout testosterone surge following intense training, which, when consistently triggered through proper programming, can gradually lead to improved baseline hormone levels over months of dedicated training. Yes, Pilates is BRILLIANT for boosting testosterone through regular practise of resistance training… It seems people mistakenly believe Pilates is about women stretching a bit and moving very slowly, which I suppose it is, but there’s oh so much more to it – and more for men too! TRT can significantly improve the quality of life for men with low testosterone levels, restoring vitality and improving overall health. Limitations of these studies include small sample sizes, participant noncompliance with the intervention, and high attrition rates. Participants in the yoga group had lower fT that persisted three months after the conclusion of the intervention, lower APN, and DHEA that trended lower; A4, DHEA-S, FI, and HOMA-IR did not change . In the previously discussed RCT involving a 10-week intervention of HIIT, a third arm with ST had lower FAI, higher SHBG, and lower AMH post-intervention, with no changes in T, APN, or leptin . The 12-week intervention with aquatic HIIT improved fT and TT, in addition to FAI, DHEA-S, LH, FSH, SHBG, and HOMA-IR . Studies of HIIT are few but indicate that this type of exercise may provide some benefit in terms of FI and improved HOMA-IR, with potential for improvement in other hormones as well.
