Exercise, especially with weights, is a proven way to increase free and total testosterone. Given the other health benefits associated with exercise, this should be the first line for people who want to increase their vigor and interest in sex. Why spend money on a supplement if you are neglecting the essentials? Lift Weights!

There are scores of studies that show that exercise increases testosterone. Like this 2006 study that looked at groups of young, middle-aged and elderly men. As expected, testosterone tended to decrease with age. But men in all the groups experienced significant increase in T immediately after exercise. In this case, the men did 3 sets of lifting, 10 reps per set, of 80% of their maximum capacity. The researchers didn't adress the libido question, but concluded that this type of exercise has a positive impact on muscle mass and other physical parameters.

What else can a person expect from weight lifting or resistance exercise? Higher levels of Human Growth Hormone, more energy, better control of blood sugar, higher HDL ('good' cholesterol) and lower LDL ('bad' cholesterol), lower blood pressure, ... the list goes on.

Can you over-do it? Sure. While virtually all doctors recommend exercise as a general practice for staying healthy, too much or too fast can cause problems. Trying to go from couch potato to Mr. Muscles in a day or a week is a prescription for problems. And highly motivated athletes that train too much can lower their hormone levels - women marathoners often lose their menstrual cycle, while men marathoners have low testosterone. (PMID:16268050)

People with heart conditions particularly need to use caution. Diabetics need to monitor their glucose levels carefully when starting an exercise program. All the books and videos have a disclaimer that you should consult a physician before beginning a program of exercise. But that isn't to scare you away from exercise - it is to guide you to a reasonable program that is appropriate for you (and to cover their ass against a lawsuit).

Poor form when exercising is a good path to injury - tossing the weights around instead of controlling their motion can tear muscles and connective tissue. One type of lifting technique uses relatively light weights that are lifted very slowly - a rep might take a minute or two. This reduces the momemntum of the weight to zero, and can completely fatigue (and develop) more of the muscle than a quicker lifting technique. Injuries from properly performong this technique are very rare.

But some people would be bored with this type of lifting. Other techniques emphasize doing particular lifts in particular order, to pre-fatigue one set of muscles, so another muscle group is effectively worked on the second set. That's good too.

The most important thing is not which brand of lifting you engage in - it is whether or not you get around to doing it. Pick one style, learn the correct form, and do it.

What about women and weights? Won't lifting morph that beautifully curved body into the Incredible Hulk? Nope. Women have different hormones, and their bodies don't respond to resistance training like men's bodies do. Professional women body builders might be a bit too much for most people's taste, but they have to work for hours and hours every day. Even men have to work very hard to look like that, and it's no secret that some of them are shooting up with extra testosterone to help with their physique. Women who lift weights can expect more toning and less bulking up than a man - and a smaller boost in testosterone. Women, your femininity is safe when it comes to weights.

Is aerobic exercise (like running or brisk walking) as good as lifting weights? Not if your goal is to boost testosterone or HGH. But aerobic fitness is important for overall health, and should not be ignored.

Aspiring Cassanovas might also consider yoga. While weight training develops the fast-twitch anaerobic muscle fibers, yoga exercises a different type of muscle fiber - those involved with posture. Forget about yoga and testosterone - but consider how your love life might improve if you were more flexible and could hold any pose longer with greater ease.

Last edit: January 21, 2007.