The acute hormonal response to free weight and machine weight resistance exercise

In addition, there is a signal from several studies that intense cycling may negatively impact semen quality. Finally, male road cyclists were studied to see how sixteen weeks of intense cycling affected their levels of serum ROS, MDA, superoxide dismutase (SOD), catalase, and total antioxidant capacity (TAC) . Men in the highest quartiles of total and moderate-to-vigorous METs had increased total motility by 15.2% and 16.4% and progressive motility by 16.1% and 17.3%; respectively, compared to men in the lowest quartiles . In contrast, a study from China investigated EX patterns and semen parameters in 746 men. Other studies recruited men from the general population rather than infertile subjects. I love this kind of training because it’s quick but mighty. Altogether, you want to train large muscle groups, lift heavy, and rest long. This will help you burn calories and stay active without stressing your body. You should still get up and get your body moving for at least 30 minutes each day. This gives your body the chance to recuperate to take on the next set. If you already have normal levels of testosterone, TRT isn’t for you. When it comes to TRT, weightlifting is critical if you expect to gain muscle. In the absence of testosterone, estrogen may become more active and markedly contribute to fat storage. The benefits of squats for women are both diverse and impactful, contributing significantly to their overall health and fitness. Overall, the benefits of squats for men encompass a holistic approach to fitness, promoting strength, endurance, and well-being. The weight-bearing nature of squats further supports bone density, mitigating the risk of osteoporosis. Gain a new perspective on optimal well-being, steering towards a vibrant and healthier life. This blog explores the significance of VO2 Max for everyone's health and longevity, amplified by insights from DexaFit DEXA scans. Learn how DexaFit’s customized, data-driven approach can help you make well-informed decisions specific to your health needs, bringing clarity and tangible progress. Dealing with a flood of contradictory health advice? Understanding body composition—through tools like DEXA scans—provides a clearer picture of your progress, offering insights that go far beyond the number on the scale. Chronically elevated levels of cortisol depress testosterone production and can compromise recovery, sleep, and performance. Moreover, men with baseline low testosterone typically show the most significant jumps in both testosterone and energy after a few weeks of persistent training. Although testosterone is widely spoken of in men’s health, it is also essential for women (in lesser quantities) to enjoy energy, metabolic balance, and stability of mood. Effects stem from deadlifts maximizing muscle fiber recruitment, loading intensity and mechanical tension across multiple large masses – quadriceps, glutes, spinal erectors. First, multivariate research by a Finnish university reveals the T-boosting response to intense lower body training seems significantly blunted for older men over 50. Role of Testosterone in the Body

Since squats are a large compound movement that can be loaded with significant weight, they can induce a notable testosterone response. Testosterone levels only stay elevated for a short period of time after squatting with heavy weights. How long does testosterone stay increased after squatting with heavy weights? In one study, a single night of sleep deprivation decreased testosterone levels by an average of 24% .

This kind of HIIT workout is what we call “explosive resistance training.”
Yes, for most healthy adults, moderate daily intake (1–2 servings) is considered safe.
Considering testosterone therapy to help you feel younger and more vigorous as you age?
Without enough testosterone achieving bodybuilding, getting a masculine body is nearly impossible.
The analysis of post-training changes in the anabolic–catabolic index revealed that training according to the HIIT program resulted in a significant increase in the anabolic–catabolic index (by 59%).
There are two schools of thought with regards to when you should work out to best boost testosterone.
However, recent studies performed at Bill Kraemer’s lab reinforce an important fundamental aspect that is often overlooked by bodybuilders in their quest for lean muscle mass.

For higher degree of standardization, more familiarization of the exercises and exercising to exhaustion would have been advantageous, especially regarding the beginners. Another limitation is the lack of additional data points on hormonal response, such as pre- and post-training data. Limitations were the lack of fat-free mass and skeletal muscle hypertrophy measurements. Another strength was the intervention period lasting ten-weeks, rather than six to eight, commonly applied in similar studies (2, 29). The reality is, the older you get, the more difficult it gets to naturally raise these hormones, and Liver King being 45 years old knows that fact all too well… Stay up to date on the latest health and fitness information. The exercise habits you formed during the beginning of the year—and the subsequent progress that you made—doesn’t have to stop now. But if you have a normal level already, weightlifting and HIIT may help you maintain it. That said, I wouldn’t recommend these types of exercise as a treatment for someone with low T, as the effect won’t be large enough to resolve their symptoms. Again, this seems to show that HIIT is more effective for increasing testosterone than steady-state cardio. Research also shows that when you’re weightlifting, you want to minimize rest periods for the largest possible effect. I’ll never forget my first introduction to one of these myths – it was the old standard “when you turn 40, your muscles will turn to fat”. For example, the idea that fat can somehow turn into muscle, or that when you hit 40, all your muscles turn into fat. If there is an “all-over” growth response to those movement it’s because they tend to train the body “all-over”. Even if you look at those supposed magic routines that are based around squats, they invariably include a lot of heavy work for everything. Squats create a stronger anabolic stimulus in the body than equally heavy sets on a leg press machine. He is the president and director of coaching of a youth tackle football organization, JDL Providence Football, and currently coaches high school football and weight lifting. There’s a lot of myths in bodybuilding. This study seems poorly designed to me and the article that refers to it seems poorly written at best (4). Leg presses were performed afterwards in an effort to promote hormone release. “If you’re chronically stressed, your body’s stress hormone—cortisol—stays elevated, and that can signal your body to store fat, particularly around the abdomen,” says Dr. Lakhani. Dr. Nye agrees with Cox that exercise is key, pointing to evidence that high-intensity training has been linked with improved metabolism in the short period following the activity. But, pretty much the only thing we can do to improve how many calories our body burns at rest is to increase muscle mass. For example, just one week of sleep deprivation has been shown to significantly reduce testosterone levels in men.” “It’s not just about testosterone—other hormones like growth hormone and IGF-1, which support tissue repair and metabolism, also decline with age,” Lakhani says. Recent scientific research challenges the long-standing belief that acute increases in testosterone resulting from exercise directly translate into significant and sustained muscle hypertrophy. A comprehensive approach that includes adequate nutrition, resistance training, sleep, and hormonal balance is crucial for sustainable muscle hypertrophy. While they can lead to temporary increases in testosterone production, these boosts do not necessarily result in long-term muscle growth. Resistance training, particularly exercises that induce progressive overload, serves as the primary stimulus for muscle adaptation.

What kind of exercise boosts testosterone?

Surprisingly, pushups increase testosterone significantly. Meanwhile, they pounder, will push-ups increase testosterone? Without enough testosterone achieving bodybuilding, getting a masculine body is nearly impossible. Bodyweight workouts and testosterone are correlated. Particularly, physical activity is popular for fat burning and fat reduction. Acute effects of exercise on sex hormones typically last only a few hours, but they can last up to 48 h (18). At baseline and 12 months, total body fat and percent body fat were assessed using a DXA whole-body scanner (GE Lunar, Madison, WI). As an objective measure of overall physical activity level, we asked all participants, exercisers and controls, to wear a pedometer during all waking hours for 7 d, and to record the total number of steps each day at the end of the day on a provided log. We assessed the preceding 12-month physical activity at baseline, and preceding 3-month physical activity at 3, 6, 9, and 12 months, among exercisers and controls. Involve your abs and maintain your body in a straight line while keeping your hands under your shoulders. Further, he adds, that it works fantastic for building the functional explosiveness of your upper body. In fact, it is best to work on fast-twitch muscle fibers. You can burn additional fat by performing triceps pushups. The normal range of testosterone levels in the blood should range between approximately 300ng.dl and 1000ng.dl. The results of the study indicate that further research is needed to determine other body responses resulting from the proposed form of physical activity. The strength of our study design is the inclusion to the experiment of a group of similar age and anthropometric features who performed only their habitual physical activity over the same period.

Evidence suggests that acute increases in serum testosterone concentrations during exercise may likely optimize hypertrophic adaptations via enhancing the testosterone-androgen receptor .
It’s a non-suppressive alternative to traditional testosterone replacement therapy (TRT).
Correlations between serum TT levels and body composition/physical function parameters were evaluated using partial correlation analyses.
Henry Halse is a strength and conditioning specialist and personal trainer with a bachelor's degree in clinical exercise science.
This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle.
Once you get the hang of them, you can increase your weight.
We did not investigate other physiological and biochemical mechanisms that may have been altered by the applied training protocol.
The benefits of squats for women are both diverse and impactful, contributing significantly to their overall health and fitness.

Another 2017 study conducted by Maleki and Tartiban investigated pregnancy rates after 24 weeks of moderate aerobic EX in infertile men. Higher pregnancy rates were linked with training-induced changes in inflammation and oxidative stress state. In a 2017 randomized experiment, the effects of a 24-week combined aerobic and resistance EX program on seminal markers of oxidative stress and inflammation as well as indicators of male reproductive function and reproductive success in infertile individuals were investigated. A recently published prospective cohort study examined the relationship between PA and pregnancies among couples using assisted reproductive technology (ART). Popescu used the analogy of the calm ox who had been castrated, and the raging bull who had no control as his hormones were out of control. Quite when and where this advice originated from is unclear, although many believe it originated with the Victorians who believed a loss of semen caused a temporary loss of health and vitality. However, if you get the balance right, a moderate amount of cardio can benefit your body and your mind without triggering excess cortisol production. This includes endurance training, such as running or cycling for hours on end. This makes sense as the longer you give yourself to recover, the more weight you’ll be able to lift. As always, it’s essential to listen to your body and consult with a healthcare provider before starting any new fitness program. Moreover, the effect is more pronounced when you perform large, compound movements that involve multiple muscle groups and when you lift heavier weights. Exercise in general can stimulate testosterone production, but the key seems to be in the intensity of the workout. The glutes, quadriceps, hamstrings, and core all get a workout when you perform a squat, making it an incredibly effective and efficient exercise. Squats are a compound exercise, meaning they work multiple muscle groups at once. Researchers have discovered that particular types of workouts are able to lift your testosterone levels right after the workout. However, there are certain things that you can do to boost your testosterone levels. Men naturally have testosterone levels that reach their peak at 20 and then they go down 1 to 2 percent each year. But while the testosterone jump after any one workout might be short-lived, exercising regularly helps you sustain overall higher levels over time. Research has also found that high-intensity interval training (or HIIT, for short) boosts T levels. The cellular effects (such as receptor sensitivity) may be longer-lasting and lead to muscle growth over time. A common myth that many women believe is that weightlifting will make them “bulk up” due to increased testosterone. Overtraining with insufficient rest can have a boomerang effect by increasing cortisol, the body’s stress hormone. High-intensity strength training programs prove to be most effective.

When performed with proper form, squats can improve our hip health by combating things like the act of sitting all day (don’t forget to stretch and mobilize).
Aim for 3-5 sets of 6-12 repetitions with adequate rest between sets to maximize hormonal response.
Semen volume tends to increase after training (Denham, O’Brien, Harvey, & Charchar, 2015; Maeshima, Tanaka, Matsuda, & Harada, 2012).
All three groups exhibited an increase in T-Testo post exercise, with middle aged and older men showing similar relative testosterone concentration changes to younger men.
Through ongoing monitoring and lab testing, they ensure the most effective and safe approach to boosting testosterone.
However, studies using the squat show an increase in post-workout free testosterone levels (free testosterone is the bioactive form of the hormone) ranging from approximately 40 to 55 per cent above baseline.

In the high volume workouts involving higher reps and short (60 seconds) rest periods between sets, there was also a spike in both human growth hormone (HGH) and IGF-1 levels, two hormones that often are labelled “anabolic.” I’ve even come across claims that certain workouts “can help men increase T levels naturally without the need for expensive hormone replacement therapy.” Venous blood samples (10ml) were collected from the antecubital vein, to determine pre- and post-exercise values of the following variables T, GH, IGF-1, C, at rest, immediately after the cessation of the last set of squats, and after 60 minutes of recovery. Compound exercises work a number of muscle groups at one time. Lifting weights on an empty stomach can also help increase metabolism and muscle synthesis, which can further boost testosterone. Burning fat can help raise testosterone levels. Not all exercise is created equal when it comes to raising testosterone levels. If you want high levels of testosterone, you need a healthy weight. P value testing the difference in change from baseline to 3 months or 12 months in exercisers vs controls, comparing change in % body fat category vs gained % body fat category. P value testing the difference in change from baseline to 3 months or 12 months in exercisers vs controls within change in % body fat category. Exercisers and controls in all categories of change in percent fat experienced increases in SHBG, although there were no patterns across categories of change in body fat. Surprisingly, there were no significant effects of body fat change on DHT or SHBG between exercisers and controls (Table 4). A priori, we planned to analyze changes in sex hormones by both change in percent body fat and by intervention adherence (change in V̇O2max and minutes per week). How Do Squats Increase Testosterone Level? 15 Variations

How Do Squats Increase Testosterone Level? 15 Variations

With its high diversity, the author’s program was supplemented with new methods and exercise structures considered to be most effective 27,28,29,30. Participants were informed of all research procedures prior to participation in the study, in accordance with the ethical principles of the WMA (The World Medical Association) Declaration of Helsinki (2000). The measurements were performed at the ALAB Laboratoria health center using the Roche test and the ECLIA (enhanced chemiluminescence immunoassay) method on the Cobas e601 system (Roche Diagnostics, Basel, Switzerland). In the control group, the participants continued their previous form of activity, and, between the first and final examinations, they followed their previous program of recreational physical activity. The researchers conducted an intervention that involved manipulating the form and manner of physical activity of the participants.

Research has shown that longer rest periods — of around 120 seconds — between sets are better for raising testosterone.
Information about the project was posted on social media, and participants were also recruited through flyers and direct invitations from researchers during physical activity courses.
Cycling is one of the most troublesome activities for fertility due to the mechanical impact sustained from sitting on the saddle, gonadal overheating, wearing tight clothes, and hormonal dysfunction (hypogonadism).
The inclusion of both sexes increases within-group variance and decreases (females) absolute changes in hormonal measurements on a group level.
These constant lifts in testosterone are able to stall loss in testosterone over time.
It’s a little hard to quantify, Dr. Shah says, since so many factors are involved—for example, how much sleep you got the night before, what type of exercise you’re doing (more on this below), and how long you work out for.
These exercises also challenge the core and hips because of the extensive range of motion required.
Few studies have studied the response of GH in response of exercise between men and women.

#3: Plyometric Push-Ups: Chest Muscles Plus a Cardio Burst

What else can you do to increase testosterone?

Because GH levels or the small increase in training is meaningless by itself. Invariably the power training caused a spike in testosterone and the bodybuilding training caused a spike in Growth Hormone (GH). Well, it has to do with this long-held idea that squats (and other movements such as deadlifts) are inherently superior for “all-over growth” due to some systemic physiological response. Importantly, by using a within-person unilateral design, inter-individual differences in potential for hypertrophy and strength gains are minimized. Yet, the importance of GH as an anabolic hormone is claimed by some (2, 15, 23, 24, 29, 36). Amongst other mechanisms, GH affects collagen synthesis, increasing lean body mass, whole-body protein synthesis and alters lipolysis (3, 46). In turn, IGF-1 stimulates cell growth and differentiation in multiple target tissues via IGF receptors (3). Thus, mTOR-independent mechanisms may play a role in promoting prolonged muscle protein synthesis and muscle hypertrophy.

Bodyweight workouts and testosterone are correlated.
The samples in the aforementioned studies were collected at 80 and 243 days after exercise; immediately after exercise and after 3 days; and immediately after exercise, after 1 month, and after 3 months, respectively.
You don’t need to workout more than 30 minutes to boost testosterone.
After a workout, especially resistance exercise or HITT, testosterone surges and then fades rapidly (within 15 to 60 minutes).6 This is your body’s acute response to physical stress and helps jumpstart muscle repair.
However, there are certain things that you can do to boost your testosterone levels.
One problem that many people encounter is that they don’t have time to go to the gym.

It’s Time to Exercise More & Increase your Testosterone

It is now clear that previous beliefs about the relationship between testosterone increase and muscle hypertrophy are not entirely accurate. (Nieschlag & Vorona, 2015) Studies have shown that testosterone levels in men and women are influenced by genetics up to 20%. However, relying solely on exercise-induced testosterone boost for muscle hypertrophy may not yield significant results in the long run. However, recent scientific research challenges this traditional perspective, highlighting the intricate relationship between testosterone and muscle growth. This blog will dive deep into the relationship between testosterone and muscle growth.

Table 1. Baseline characteristics (n= .

When you perform squats, your whole body involves in the action. However, only facts can establish the true relation between squats and testosterone. Performing such exercises releases more testosterone. Here, we’re trying to find the relation between squats and testosterone to get to the answer.

The American College of Sports Medicine (ACSM) (PDF) recommends doing one set of 8 to 12 repetitions if you’re healthy, but you may want to do more if you’re trying to build muscular endurance or less if muscular strength is your goal.
Performing certain physical activities directly increases your T-secretion.
We could not explore effect modification attributable to smoking because of the small number of smokers in our study.
Before you do the movement, ensure that you perfect your squat form and take the necessary safety precautions.
In contrast, the change in cortisol concentration is independent of individuals’ fitness status when exercise is performed at similar relative intensities among non-training and trained individuals .
An additional strength of our study was our measurement of a comprehensive panel of sex hormones.

In women, testosterone is responsible for breast enlargement and menstrual cycles. Squats are very effective for building strength, they build endurance, and they improve metabolism. Testosterone is linked to longevity and is good for a man’s overall health. However, recent studies performed at Bill Kraemer’s lab reinforce an important fundamental aspect that is often overlooked by bodybuilders in their quest for lean muscle mass. However, more research is needed to determine the exact effects of sauna use on testosterone levels. Exposure to heat, such as in a sauna, has been shown to increase the production of luteinizing hormone (LH), which is a hormone produced by the pituitary gland that stimulates the production of testosterone. DexaFit’s AI-driven system integrates VO₂ max, visceral fat, muscle quality, and more, giving you a clear, science-backed foundation for optimizing your health. Did you know that men’s testosterone levels have been dropping generationally as well? The erotic, training and aggressive videos resulted in a significant improvement in the squat performance compared to the neutral control videos. Participants were shown short clips of motivational, sad, training, humorous as well as erotic videos before performing their 3RM squat lift. In perhaps the most promising study to date, a more recent investigation by Cook and Crewther examined the effects that different videos induced on participants’ 3 Rep Max squat performance. Cortisol of course, is many bodybuilders’ worst enemy due to its catabolic effects when high levels are present. Effect of testosterone on muscle mass and muscle protein synthesis. Resistance training, combined with the principles of progressive overload, is a fundamental component of any effective muscle-building program. A balanced approach ensures that all aspects of fitness and health are addressed, promoting long-term progress and reducing the risk of overtraining or injury. Protein synthesis, creating new muscle proteins, is fundamental to muscle repair and growth. Additionally, muscle contraction per se apparently cannot modulate steroid hormone concentrations in skeletal muscle.”(Vechin et al., 2023) HIIT workouts, which involve short bursts of intense activity followed by rest or lower-intensity exercise, have also been shown to positively influence testosterone levels. Clinical research has demonstrated that lifting heavy weights and performing compound, multi muscle group exercises are far more effective at boosting both muscle mass and testosterone production. After all it’s been proven that the more muscles you workout with heavy weights, the higher your testosterone levels will become and you will enjoy better muscle gains. Ok, so you now know that to build your muscles and maximise your testosterone levels, you need to lift heavy weights. 30 minutes is the recommended daily walking time for older and immuno-compromised people to stay in shape and strengthen their libido. However, the testosterone was not administered through exercise. However, those who have decided to treat their low libido with strength training have to be careful not to work out too much. It is generally considered one of the best exercises for increasing testosterone. In general, if you have never performed squats before, it’s a good idea to start with lighter weights and focus on form. In men, testosterone levels peak in late adolescence and then slowly decline with age. Testosterone is a male hormone that’s responsible for sperm production and muscle growth. It is a compound exercise that works all the major muscles in the body, and the benefits are tremendous. In a 2012 study, researchers found HIIT to be more effective at increasing the hormone in men than running alone. Both men and women may experience a T boost after resistance workouts, though some older research suggests this increase is much smaller for women. And you may have also heard that levels of this hormone decline with age in people assigned male at birth, with an average dip of about 1 percent every year after age 40, according to Mayo Clinic. You probably know that testosterone plays a starring role in everything from libido to sperm production to muscle building. Working out can help boost T levels in men, but not all types of exercise are equally effective. In women, the link between testosterone and libido is less apparent but can still be found in scientific literature. Low testosterone is arguably the best predictor of sexual dysfunction in men. Lack of exercise is another cause of low libido, for which more exercise is the cure. Aging aside, causes for low libido include illness, low testosterone, prescription medication, drug and alcohol abuse, pregnancy, stress, and poor self esteem. It is important to remember to keep the weight low. While there’s no need to have weights involved, having a weight vest for stability is recommended. Once you are at the bottom of the squat, press back up. The 1-RM strength gain in this study (~22% for BP, 27% for LP, and 17% for LPD) is in line with similar studies examining dynamic 1-RM strength (38). Participants in the age of 35 – 45 years old displayed, as expected, a muted hormonal response to exercise, making the overall effect less obvious compared to other studies. However, it increases power for detecting associations between hormonal responses and strength adaptation and obviously, any effects of sex in the statistical models. As expected, ML had a greater volume load than HL, due to the lower load in the lower-body exercises. As such, HIIT may be a time-efficient non-pharmacological strategy in older males to maintain or increase endogenous testosterone concentrations. In addition, progressive increases at each time point ensured free-T was elevated post-intervention, compared to pre-training. However, SHBG was increased, which rendered bioavailable testosterone (bio-T) and free testosterone (free-T) unaltered compared to pre-training. Their effectiveness in burning calories and boosting metabolism makes squats valuable for weight management. High stress can elevate cortisol levels, which in turn negatively impact testosterone levels. Alternate between high-intensity workouts and rest days to allow muscle recovery and hormone balance. Chronic cardio, such as marathon running, can elevate cortisol levels, which may in turn lower testosterone levels. Physical activities, especially those involving strength and high-intensity workouts, help stimulate testosterone production. Understanding how to boost testosterone naturally can lead to better overall health and performance. Nonetheless, the significant increase in V̇O2max found only among exercisers attests to the high overall level of adherence. Additionally, our study participants were primarily Caucasian men from higher socioeconomic status than the general population, who were well connected to the health care system. This again suggests that other physiologic pathways exist for exercise to affect SHBG than altered fat mass, though these effects may still be mediated via improvements in insulin sensitivity. Fat-free mass (FFM) was calculated by subtracting fat mass from total body mass. GMON software (v1.7.0, Tanita UK Ltd.) was used to determine absolute and relative body fat. Sessions were conducted in groups of between four and six participants and were the sole exercise performed during this time. Twenty-two sedentary, but otherwise healthy, males (62 ± 2 years, with a stature of 175 ± 6 cm, and body mass of 91 ± 16 kg) participated.

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Allow yourself time to get used to the idea of working out regularly, and allow your body time to respond and become strong. Slow and steady workouts do not produce the necessary increases in testosterone production. Since testosterone seems to be boosted by heavy lifting, taking longer rest periods between sets increases how much you can do — rest periods help maximize your lifting strategies. To get the most out of the exercises listed above, you need to be taking a few other key actions. Moving to your upper body, the bench press again hits a wide range of muscles. Since consistency is critical for maximizing the benefits of exercise, afternoon training adds that indirect hormonal benefit of consistency. One study found that when you strength train in the afternoon, it induces a more favorable boost in testosterone.25 These short-term increases remain alongside consistent exercise and decline once physical activity slows down.24 CrossFit training combines high-intensity interval training (HIIT) with functional movements like squatting, pulling, pushing, and jumping. However, short “bursts,” of exercise (i.e. quick cardio sessions), can stimulate a testosterone response that encourages higher ongoing levels. Nicklas et al. reported no significant change in basal serum testosterone concentrations after 16 weeks of progressive resistance training program. Interestingly, the sex hormone binding globulin levels did not decrease with declining T-Testo, reflecting that the serum testosterone changes are not related to the variation in serum binding globulin. Interestingly, some studies have even shown that chronic endurance exercise can correlate inversely with basal serum testosterone concentrations. In highly trained swimmers, the basal plasma testosterone concentrations did not differ between periods of intensive training and exercise tapering . Since the fluctuations of testosterone are quite normal during the daytime, adding up an active workout routine may balance the levels. After working out, you can experience an instant boost in testosterone levels which may last just 15 minutes or for about an hour. Usually, the elevated testosterone levels after a strenuous workout return to normal. After knowing whether weight lifting increases testosterone or not you must want to know how long does T boost lasts after a workout. Changes in morning serum testosterone levels (T) in the experimental and control groups following the 8-week training program. Description of exercises of the strength and endurance training program performed by the experimental group (Ex). This was achieved by introducing an experimental training program in the form of high-intensity endurance and strength training into their daily physical activity. Nevertheless, amateur workouts of different structures, i.e., weekly training volume, session intensity, and the work-to-rest ratio during repeated exercises also cause different biological responses. The results showed little or no change in testosterone levels, which is likely to have depended on the training modality.