Testosterone levels decline steadily in men from the age of 30 to 80, when they might reach a low point of only 20 percent of youthful levels, according to "Life Extension" magazine. Regular weightlifting or resistance training exercise can help you maintain a higher level of testosterone as you age. Despite being known as a male sex hormone, testosterone also has important functions in the female body. Always check with your doctor before beginning a weightlifting program.
Function
Known as the hypertrophy hormone, testosterone accounts for the larger muscle size in men. The hormone also impacts bone density, heart health, fat burning, glucose metabolism and many other functions in the body. Weightlifting triggers testosterone production to increase protein synthesis and facilitate recovery from intense training, according to "Advanced Mass Building" author Jeff Anderson.
Effects
Resistance training creates small micro-tears in muscle tissue that must be repaired for muscle building and recovery. In response to intramuscular lactic acid buildup, a waste product of energy production, the body releases HGH, or human growth hormone, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. In addition, the large compound movement exercises trigger the body to produce testosterone, says Chris Logan in "The Best Muscle-Building Moves of All Time." However, weightlifting also trigger the production of the stress hormone cortisol, which counteracts testosterone. To avoid producing too much cortisol, says Anderson, keep your workouts under 60 minutes in duration.
Misconceptions
It is a common misconception that women become "bulky" from resistance training. On the contrary, because they do not possess the testosterone levels of the average man, they do not readily build large amounts of muscle, say Lawson and Holman. High testosterone levels get associated with the use of anabolic steroids and "roid rage," but inadequate levels of this important hormone can actually lead to depression, low energy levels and even increased risk of mortality, according to Paul D. Navar, MD.
Benefits
Testosterone acts as a potent fat-burning substance that directly triggers fat loss in trouble areas, says Anderson. Moreover, higher testosterone levels prevent high estrogen, which can lead to weight gain and water retention. The increase in testosterone also promotes building lean, metabolically active muscle. Building new muscle tissue burns more calories because muscle weight takes a lot of energy to maintain. Testosterone also improves glucose metabolism by triggering muscle cells to take up blood sugar and calories that might otherwise get stored as body fat.
Expert Insight
Former Mr. Olympia Dorian Yates recommends performing compound movements for each of the major muscle groups to trigger testosterone production and muscle building. Examples of these exercises include barbell squats for the legs, bench presses for the chest and barbell curls for the biceps. Lawson and Holman recommend starting each workout with an anabolic or testosterone trigger. For example, beginning a workout with a 20-rep set of squats makes an excellent way to increase testosterone levels. Also, training in the hypertrophy or muscle growth repetition range of eight to 12 reps triggers muscle fibers for a beneficial muscle-building hormone profile.
References
- "Life Extension Magazine;" Optimizing Testosterone Levels in Aging Men; Paul. D Navar MD; July 2008
- "Advanced Mass Building;" Jeff Anderson; 2008
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Muscle & Performance;" The Best Muscle-Building Moves of All Time; Chris Logan; May 2010
- BodyBuilding.com: The Female Training Bible
- BodyBuilding.com: Dorian Yates: Blood & Guts 6 Week Trainer
