Testosterone is often regarded as the primary hormone for muscle growth, with many associating its levels directly with how effectively someone can build muscle. This belief has led to widespread assumptions that higher testosterone levels, particularly post-workout spikes, are the key to hypertrophy. However, this oversimplifies the complex role testosterone plays in the body.
While testosterone is essential for maintaining muscle health and promoting protein synthesis, research shows that temporary increases in testosterone after exercise have little to no long-term impact on muscle growth. This article will clarify the myths surrounding testosterone, explore its actual role in hypertrophy, and highlight proven strategies for building muscle.
What Is Testosterone?
Testosterone is an androgen hormone that is primarily produced in the testes in men and in smaller amounts in the ovaries in women. The adrenal glands also make some testosterone. Testosterone levels are much higher in men than in women (Healthy eugonadal women have about 10 times less testosterone in their bodies than men do). It is very important for both men’s and women’s muscle growth, red blood cell levels, bone density, and sexual and reproductive health.
Normal Range of Testosterone
The standard range can be very different from one lab to the next when your T levels are checked. For men:
- The lowest level can be 5.55–10.4 nanomoles per liter (nmol/L) (160–300 nanograms per deciliter, or ng/dL)
- The highest level can be 25.17–39.18 nmol/L (726–1,130 ng/dL).
If your level is 280 ng/dL, you might or might not be thought of as having “low testosterone”.
How to Measure Testosterone
To measure testosterone levels, a blood test is typically used. It is important to consider the diurnal fluctuation of testosterone, which peaks early in the morning. Therefore, testosterone levels should be assessed in the morning, ideally between 7:00 to 11:00 AM, when peak levels occur, and in a fasted state to avoid suppression by food or glucose ingestion.
Do Post-Workout Testosterone Spikes Drive Muscle Growth?
A study investigated the relationship between acute exercise-induced hormonal responses (GH, testosterone, IGF-1, cortisol) at the midpoint of a 12-week training program and adaptations in lean body mass (LBM), muscle fiber cross-sectional area (CSA), and strength. Key findings include:
1. No significant association between hormone responses and leg press strength gains.
2. GH and cortisol were weakly correlated with type II muscle fiber hypertrophy, explaining 8% and 12% of the variance, respectively.
3. Testosterone and GH showed no correlation with increases in LBM.
4. No differences in hormonal responses were observed between high and low responders to resistance training.
Some other studies found that “The acute postexercise rise in systemic “anabolic hormones” does not play a major role in stimulating muscle protein synthesis, leading to hypertrophy”.
Thus, post-workout hormonal spikes, including testosterone, have minimal impact on muscle growth and strength gains. Muscle adaptations are not strongly linked to these temporary hormonal changes.
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What You Should Focus On for Optimal Muscle Growth
While post-workout hormonal spikes might not be the primary drivers of muscle growth, there are several evidence-based strategies you can focus on to maximize your hypertrophy potential:
Training Volume and Intensity
Progressive overload—gradually increasing the weight, reps, or sets you perform and mastering exercise form—remains the cornerstone of building muscle. Aim for sufficient weekly training volume (total sets per muscle group) while training close to failure, while balancing intensity to avoid overtraining.
RELATED: Short on Time? Train Smarter With Supersets And Circuit Training
Eating a High-Protein Diet
Protein is the building block of muscle. Consume 1.6–2.2 grams of protein per kilogram of body weight daily, as research suggests this range optimizes muscle protein synthesis. Spread your protein intake evenly across meals to maintain a positive muscle protein balance throughout the day. Include protein sources like chicken, fish, eggs, dairy, tofu, and legumes.
RELATED: How To Increase Protein Intake Through Diet?
Prioritize Sleep Quality
Sleep is when most of the muscle repair and growth happens. Aim for 7–9 hours of quality sleep per night. Deep sleep, in particular, supports the release of growth hormone, which is crucial for recovery and tissue repair. Establish a bedtime routine and avoid screens before sleep to enhance sleep quality.
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Create a Positive Mental Environment
Chronic stress and poor mental health can hinder muscle growth by elevating cortisol levels, which impair recovery and promote muscle breakdown. Practice mindfulness, meditation, or journaling to manage stress effectively. Surround yourself with supportive individuals, and make your fitness journey a source of mental clarity rather than anxiety.
RELATED: Building Strong Mental Health
Consistency Over Perfection
Small, consistent efforts compound over time. Whether it’s training, nutrition, or recovery, the key is to sustain your habits rather than chasing quick fixes or extreme routines.
RELATED: Importance of Tracking Workouts and Staying Accountable
Conclusion
While post-workout hormonal spikes, such as increases in testosterone, may not directly drive muscle growth, they are part of a broader physiological response to exercise. Research shows that long-term adaptations like training volume, progressive overload, and consistency play a more significant role in hypertrophy.
Supporting these efforts with a high-protein diet, quality sleep, stress management, and a positive mental environment is crucial for optimal muscle growth. Focusing on these sustainable strategies ensures steady progress and long-term success in building strength and muscle.
References:
Fink, Julius, Brad Jon Schoenfeld, and Koichi Nakazato. “The role of hormones in muscle hypertrophy.” The Physician and sportsmedicine 46.1 (2018): 129-134.
West, Daniel WD, and Stuart M. Phillips. “Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training.” European journal of applied physiology 112.7 (2012): 2693-2702.
Van Every, D. W., D’Souza, A. C., & Phillips, S. M. (2024). Hormones, hypertrophy, and hype: an evidence-guided primer on endogenous endocrine influences on exercise-induced muscle hypertrophy. Exercise and Sport Sciences Reviews, 52(4), 117-125.
Refalo, M. C., Helms, E. R., Trexler, E. T., Hamilton, D. L., & Fyfe, J. J. (2023). Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine, 53(3), 649-665.
Song, J., Park, S. J., Choi, S., Han, M., Cho, Y., Oh, Y. H., & Park, S. M. (2023). Effect of changes in sleeping behavior on skeletal muscle and fat mass: a retrospective cohort study. BMC Public Health, 23(1), 1879.
Lamon, S., Morabito, A., Arentson‐Lantz, E., Knowles, O., Vincent, G. E., Condo, D., … & Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological reports, 9(1), e14660.
Kalmbach, D. A., Anderson, J. R., & Drake, C. L. (2018). The impact of stress on sleep: pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of sleep research, 27(6), e12710.
