How Increased Testosterone Levels Contribute to Building Muscle and Weight Loss in Men

It’s only natural that as we age our bodies start decreasing muscle mass and increasing our midsections. At least, it may seem normal because muscle mass is directly proportional to muscle usage. The older we get, the less we use our muscles, so the less muscles we gain from everyday life or working out. As a result we tend to put on a little bit of middle age weight. Aside from having to find a new pair of pants that fit as perfectly as the last ones we’ve had for years, there are other side effects to weight gain.

Plenty of new studies are beginning to unravel the correlation between weight gain and the levels of testosterone in the body. Even though it’s not a one-to-one correlation which is directly proportional, it’s beginning to get clearer and clearer that testosterone levels in the body are affected by weight gain.

Testosterone and the Body


Testosterone is the primary male hormone present in everyone’s body– yes, even in females. Female production is pretty much limited to the small amount produced by the ovaries. For males, however, testosterone is produced in the testicles and is responsible for masculine, sexual characteristics like voice deepening, growth of facial hair, increase in muscle mass, and height-growth. The hormone itself helps regulate sex-drive, sperm production, and muscle mass. So how does testosterone correlate to body weight?

Low Testosterone Relates to Excess Weight

To put it simply, excess body weight can play a role in low testosterone production. According to a 2006 study conducted by Mulligan et al, men aged forty-five or older who were clinically obese were 2.4 times more likely to have low testosterone production as compared to men of a healthy weight. In additional studies produced by Kaplan, Osuna, and MacDonald, as the Body Mass Index (BMI) of participants increased, there were proportional reductions in testosterone. In other words, the more weight the participants gained, the more their testosterone levels fell.

Low Testosterone Levels and Their Impact


A patient suffering from clinically low testosterone levels can suffer from other health-related problems. This syndrome, known as hypogonadism, has been linked to problems like low sperm count, fatigue, weaker bones, and erectile dysfunction, and according to Guay’s research it may also be linked to metabolic syndrome. Metabolic syndrome is typically characterized by an increase in body fat and chronic medical conditions including type two diabetes, high blood pressure, high cholesterol, and heart disease.

How to Help a Testosterone Deficiency

One of the most successful treatments for low testosterone is testosterone replacement therapy, although of course it is important to check with your doctor before beginning any treatment options. There has been some dispute as to the risks of long-term safety for testosterone replacement therapy, but there have yet to be any definitive conclusions drawn on these results. A 2010 meta-analysis by Corona did conclude, however, that testosterone replacement therapy was directly linked to a lower blood glucose and triglyceride levels as well as an overall reduction in fat mass. So not only does testosterone replacement therapy help increase the hormone levels in your body, but it also encourages muscle growth and as a result weight loss.

Weight Loss Helps

Since there is a link between weight loss and increased testosterone levels, it always helps to lose some of the excess weight you may be carrying. According to a study published by Obesity Research, researchers collected a measurement of testosterone in two groups of middle-aged, obese men. The first group was directed to undergo a sixteen-week weight loss program while the second group served as a control. The results they found helped prove a link between testosterone levels and weight loss since the first group lost forty-five pounds on average and also increased overall testosterone levels. Another, similar study conducted by Khoo et al concluded that obese men who lost at least ten percent of their body weight had a decisive increase in their body’s testosterone production.

Building Muscle and Testosterone Levels


In addition to testosterone replacement therapy it can help regulate your hormone production if you perform regular exercise regimens. The exercises which help rebuild muscle the most effectively include doing short bursts of sprints and lifting free weights.

For starters, sprinting regularly for short, intense intervals helps boost testosterone levels. Try sprinting for intervals less than fifteen seconds while resting for about a minute in between each repetition. For maximum effectiveness, you should complete anywhere from five to ten reps of this sprinting exercise. Surprisingly enough, waiting longer between reps can help boost testosterone as it helps build muscle mass with each repetition of the exercise, so be sure to wait the full minute before starting the next rep.

In addition to sprinting, lifting free weights can help boost testosterone levels. Be sure to alternate which days you do which exercises so that your body has time to process your work out. Bench pressing a safe number of reps in short but intense spurts with prolonged resting periods does wonders to boosting the levels of testosterone being produced by your body. In addition to your safe reps, however, consider getting a buddy to spot you so that you can do a few forced reps. Even one or two reps past your limit can help build muscle mass.

Surprisingly enough, you’re going to want to avoid doing lots of cardio as this encourages your body to produce more lean muscle rather than build muscle mass. If you’re engaged in cycling or some other endurance sport, keeping your muscle mass light would be an advantage, but if that’s not your end-goal consider skipping lengthy cardio sessions. Make sure to perform short but intense reps with sprinting or pressing so that you can take full advantage of your body’s muscle building properties.

Be sure to talk to your doctor if you suspect that your body may be under-producing testosterone, and see if testosterone replacement therapy could help you gain back some muscle mass as well as encourage you to lose weight. Of course it’s equally important to include a regular exercise routine so that you can help keep off the extra pounds and keep on making the full use of your body’s muscle production. By keeping track of your body’s testosterone production you can stay healthy and maintain your muscle mass.

Shared by

If you have any questions, please ask below!