Not exercising or having a sedentary lifestyle is associated with an increased likelihood of having a low testosterone level.
It's hard to say which is driving which, but obesity, a sedentary lifestyle, and diabetes are all factors for low testosterone, while onthe flipside a low testosterone level increases the likelihood of having diabetes, metabolic syndrome, bone fractures, and otherundesirable chronic conditions.
Luckily, in many instances, adding exercise, losing weight, and maintaining a healthy lifestvle can increase testosterone levels

Endurance or aerobic exercise in moderation can help do the trick, Endurance exercise is usually considered exercise in which youcan maintain continuous movement at a lower intensity for an extended period - like cycling, jogging, running, swimming, or usinga stationary elliptical.
In overweight men who don’t currently exercise, it can take as little as 12 weeks of40-60 minutes of walking or jogging 1-3 days aweek to increase levels of both free and total testosterone. Many health professionals agree you can even see a positive effect
earlier than 12 weeks.
Women can also see benefits with endurance exercise. With as little as one endurance session, women, ages 19-69, who cycled at a75% maximum heart rate for 40 minutes saw significant increases in testosterone, estradiol, and growth hormone.
Such an acute response can help support long-term muscle and tissue changes and help you on your way to improving restinghormone levels.

Weightlifting or resistance training is another great option. Anabolic hormones - testosterone, insulin, and growth hormone - are allelevated for 15-30 minutes after the right type of resistance exercise. What’s the right type of “testosterone exercise” ?
Iry lifting high volumes (meaning a large number of repetitions) at moderate-to-high intensity and only give yourself short breaksso you can be sure you’re stressing the large muscle groups.
Focus on your legs, back, chest, and shoulders, because these muscle groups tend to produce the greatest acute hormonalincreases compared to smaller muscle groups, Low-volume, high-intensity sets with long rest intervals also work."
Try to lift weights 2-3 times each week to stimulate hormone production, maintain muscle mass, and gain strength.

High-intensity interval training (HllT) is a relatively recent exercise category. Crossfit training is a good example of HllT training.Exercises might include rotating burpees, shuttle sprints, jump squats, or planks lasting 30 seconds to a few minutes, with a totalworkout lasting about 30 minutes.
These exercises tend to use only body weight as resistance, and they have an aerobic component, which enables fat burning andincreased aerobic capacity.
In a study of 60-year-old men, six weeks of HllT training helped increase testosterone, as well as improving athletic performance.

Like many things, excess exercise can be too much of a good thing. Prolonged endurance exercise, like ultra-running, while it canprovide numerous cardiovascular heath benefits, can also be associated with an overtraining syndrome that disrupts the endocrinesystem.
For women, overtraining can lead to the “female athlete triad”’-with its adverse effects on bone health, the menstrual cycle, andenergy.
Men can experience what is called “exercise-hypogonadal male condition,” which is characterized by low-normal or clinically lowtestosterone levels and male infertility. This can occur in 25% of men who engage in extreme volumes of exercise.
Therefore, it’s best to get regular, adequate exercise, while monitoring your testosterone levels at regular intervals as you engagin longer and more intense endurance routines.