Resistance training naturally increases the body’s testosterone levels. However, not all types of resistance training have shown benefits in increasing testosterone levels in males.
According to research, heavy compound movements show the better benefits in relation to one’s anabolic hormones. These compound movements include bench presses, squats, deadlifts, pull-ups, and rows. Basically,testosterone levels benefit from any exercise that incorporates the movement of more than one muscle group.
However, do not mistake this as isolation exercises having no benefits for one’s hormone levels. Some muscle groups respond better from isolation exercises than compound exercises.
Doing isolation exercises can prevent muscle imbalance. By mitigating muscle imbalance,your body is able to progress better in doing heavier compound exercises. This gives your body a better rate of improvement for progressive resistance training which has been proven to give significant increase in testosterone levels.
However, there are some who say that the benefits do not justify the detrimental effects. Those who say this generally do so because they are thinking of the stress hormone cortisol and its negative effects on testosterone levels. Since exercise induces stress on the body, it is easy to assume that it increases the body’s cortisol levels.
Although there is an increase of cortisol after an exercise, the increased levels is considered minimal to have significant effects. Moreover, beginner strength trainees have been observed to exhibit higher levels of resting testosterone and lower levels of resting cortisol with only 4 weeks of resistance training.
The benefits can be achieved provided that the strength training routine is done three times a week. And, the strength training routine consists of training every muscle group with compound movements and with sub-maximal effort.
Aside from the hormonal benefits of resistance training, it also benefits your bones. This benefit is even more important once you hit the ages of 40 years old and above when, if left unchecked, bone mass can decrease by 1% every year.
Research has shown that building muscle strength can slow down bone loss and, even, build it back up. Also, stress on the bones can boost bone-forming action by the cells.
In addition to this, through resistance training, one is training their strength and stability. By improving these qualities, older individuals are less likely to suffer accidental falls which can be harmful for the bones, especially in old age.