Does Cardio Kill Testosterone?

Does Cardio Kill Testosterone

Does Cardio Kill Testosterone? Debunking the Myth


Cardiovascular exercise, commonly referred to as cardio, has long been hailed for its numerous health benefits. From improving heart health to aiding weight loss, there’s no denying its positive impact on overall fitness. However, amidst all the praise, there is a lingering concern among some fitness enthusiasts that cardio may have a negative impact on testosterone levels. In this article, we will delve into this topic and debunk the myth surrounding the claim that cardio kills testosterone. So, let’s get started!

Understanding Testosterone

Before we dive into the relationship between cardio and testosterone, let’s first understand what testosterone is and its role in the body. Testosterone is a hormone primarily produced in the testicles in men and in smaller amounts in women’s ovaries and adrenal glands. It plays a crucial role in various bodily functions, including the development of muscle mass, bone density, red blood cell production, and the regulation of sex drive.

Testosterone and Exercise

Exercise, in general, has been shown to have a positive impact on testosterone levels. Engaging in resistance training, such as weightlifting, has been found to stimulate testosterone production. However, the relationship between cardio and testosterone is a bit more complex. Some studies have suggested that long-duration, steady-state cardio exercises may indeed have a temporary suppressive effect on testosterone levels immediately after the workout. But before you start fretting, let’s take a closer look at the evidence.

The Impact of Cardio on Testosterone Levels

1. Short-Term Suppression

Several studies have indicated that intense and prolonged cardiovascular exercise may lead to a temporary decrease in testosterone levels immediately post-workout. This short-term suppression, however, is not a cause for alarm, as testosterone levels tend to return to normal within a short period of time. It’s important to note that this decrease is a natural response to the physical stress imposed on the body during the workout and should not be equated with long-term negative effects on testosterone production.

2. Hormonal Adaptation

While cardio may cause a temporary decrease in testosterone levels, the body is remarkably adaptable and can adjust to the demands placed upon it. Over time, regular cardio exercise can lead to hormonal adaptations that may actually enhance testosterone production. Studies have shown that long-term endurance training can increase the activity of enzymes responsible for testosterone synthesis, leading to higher baseline testosterone levels.

3. Body Composition

One of the key factors that influence testosterone levels is body composition. Excess body fat, especially around the abdomen, has been linked to lower testosterone levels. Cardio exercises, particularly those that are intense and promote fat loss, can help reduce body fat percentage, thereby positively impacting testosterone levels. By shedding excess fat, you may experience an increase in testosterone levels, which can have a range of benefits for overall health and fitness.

Frequently Asked Questions (FAQs)

Now that we’ve explored the relationship between cardio and testosterone, let’s address some frequently asked questions to clear up any remaining doubts or misconceptions.

1. Will doing cardio kill my gains?

No, cardio will not kill your gains. In fact, incorporating cardio into your workout routine can have several benefits, including improved cardiovascular health, increased endurance, and enhanced fat loss. It’s all about finding the right balance between cardio and resistance training to optimize your overall fitness goals.

2. How much cardio is too much?

The amount of cardio that is considered “too much” varies depending on individual goals, fitness levels, and overall health. It’s generally recommended to engage in at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week for optimal health. However, if your primary goal is muscle gain, it’s important to strike a balance and avoid excessive cardio that may impede your progress.

3. Can cardio negatively affect testosterone levels in the long term?

While intense and prolonged cardio exercises may cause a temporary decrease in testosterone levels, there is no substantial evidence to suggest that cardio negatively affects testosterone production in the long term. In fact, regular cardio exercise can lead to hormonal adaptations that may enhance testosterone levels over time.

4. Are there any specific types of cardio that are better for testosterone levels?

There is no one-size-fits-all answer to this question as individual preferences and goals play a significant role. However, high-intensity interval training (HIIT) has been shown to have positive effects on testosterone levels. HIIT involves short bursts of intense exercise followed by periods of active recovery, making it a time-efficient and effective option for boosting testosterone.


In conclusion, the myth that cardio kills testosterone is just that—a myth. While cardio may cause a temporary decrease in testosterone levels immediately post-workout, regular cardio exercise can have numerous positive effects on overall health and fitness. It’s important to strike a balance between cardio and resistance training, as both play crucial roles in achieving optimal fitness goals. So, don’t be afraid to lace up your running shoes or hop on that stationary bike—your testosterone levels will thank you!

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