When men are between the ages of 18 and 30, their bloodstream is relatively high in testosterone (T), an androgen hormone. Higher levels of T are desirable because this anabolic steroid helps active men gain more muscle. T does this by reducing recovery time after exercise, so higher T supports those who are ready to workout hard to get stronger
T is an androgen that influences your tissues by activating androgen receptors. The location of these receptors helps to explain the specific responses we have to T. Location matters!
Consider how different locations lead to very different outcomes in men:
In addition to hair follicles and skeletal muscle, androgen receptors are located in the brain, reproductive tract, heart muscle, breast tissue, glands of the skin, and liver.
Not all benefits of T on athletics and strength are due to activating androgen receptors. T can also work by activating estrogen receptors – not directly – but instead, after conversion to estrogens! How it works is that your body has special enzymes that change (aromatize) some of your T into estrogen hormones. (Yes, men have estrogens in their bloodstream and estrogen receptors located in many tissues.)
Some of the benefits commonly ascribed to T rely on its conversion to estrogen, including strengthening bone and connective tissues, and even some aspects of male reproductive function and sex behavior. In men, many of the benefits of an active lifestyle occur as the body adapts by using estrogens to activating estrogen receptors on bone, ligaments, and tendons. In fact, a man’s estrogen level is a bigger indicator of bone density than their testosterone levels!
On average, T decreases 1% with each passing year after the age of 30. Men in their 60’s tend to have at ~20% lower T than 40-year-olds. This decline is unfavorable because it slows recovery and reduces libido.
Even more pressing is that when compared at the same age, men today have lower T than just a few generations ago. Studies show that our age-related decline in T is steeper now than it used to be.
But what is going on? Why are T levels lower today?
The leading reason is that men are less active than previous generations, and have more fat and less muscle than their ancestors. The conveniences of modern life do not require much physical exertion and calories are plentiful. Men carry more body fat today than ever before, and fat converts T to estrogen, dropping T levels. In fact, one study on this topic found that for every 4-5 units that your BMI is elevated beyond normal weight, a man’s T is reduced by an amount equivalent to 10 years of extra aging!
Unfortunately, low T promotes fat gains, such that men with lower T for their age gain more fat around the waist each year compared to those who do not have low T. This can create a self-perpetuating cycle, but exercise can help!
Low-intensity exercise can benefit mood and aid stress relief, but it’s not sufficient to raise T. To exercise in ways that supports optimal T, aim for moderate to high intensities during your workout. Workouts can include strength building activities as well as interval training or traditional cardio – all can support higher T, less body fat and more muscle. If you choose traditional cardio, just make sure it’s not prolonged and exhausting, because that may not benefit T.
Just how much can T increase in response to exercise? Age-matched comparisons show that men who exercise regularly have about 18% more T in their blood compared to sedentary men. Exercise can reverse some of the decline in T that accompanies advancing age and a sedentary lifestyle! By shifting your hormone levels, challenging exercise helps you build a stronger and leaner body. The results from exercise studies are so encouraging that researchers have suggested that lifestyle habits “may be as strongly associated with declining T levels as is aging itself.”
Now it’s your turn. Make a plan so you can break a sweat today. Your body (and your T levels) reflects your efforts! If you need accountability partners, make gym visits a part of your regular routine. A gym environment can help to motivate you. If you need lifting or exercise guidance, consider personal training, because it delivers excellent results and can help you learn the correct form and get comfortable in the gym. Change is possible, take action today!
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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