Testosterone, Exercise, and Aging: What Every Man Should Know

If you’re a guy in your 30s, 40s, or 50s and you’ve felt more tired, softer around the midsection, slower to recover, or just not “yourself”, you’re not imagining things.

Testosterone plays a major role in how men feel, move, and age — and while it does decline over time, the way most men think about testosterone is often wrong.

At Dad’s Bod Fitness, our goal isn’t to turn you into a hormone experiment. It’s to help you understand what’s happening in your body — and what you can realistically do about it.

How Testosterone Changes With Age

Testosterone levels naturally peak in early adulthood and begin to decline around age 30 — roughly 1% per year on average.

That decline can affect:

• Muscle mass and strength

• Fat storage (especially belly fat)

• Energy levels

• Motivation and confidence

• Recovery from workouts

But here’s the important part:

👉 Aging itself isn’t the real problem — lifestyle is.

Many of the steep testosterone drops we see in men today come from:

• Chronic stress

• Poor sleep

• Sedentary lifestyles

• Excess body fat

• Overtraining or no training at all

That’s where exercise comes in.

The Powerful Link Between Exercise and Testosterone

Not all exercise is equal when it comes to supporting healthy testosterone levels.

1. Strength Training Is King 👑

Progressive resistance training (lifting weights) is one of the most effective natural ways to support testosterone production.

Why it works:

• Engages large muscle groups

• Signals the body to preserve lean muscle

• Improves insulin sensitivity

• Reduces visceral (belly) fat

Compound movements like:

• Squats

• Deadlifts

• Presses

• Rows

…send a much stronger hormonal signal than endless cardio or machine-only workouts.

This is why Dad’s Bod programs prioritize strength first, not random circuits.

2. Cardio: Helpful, But Don’t Overdo It

Cardio is great for heart health, stress reduction, and overall fitness — but too much high-volume cardio can actually work against testosterone.

Long-duration, high-frequency endurance training can:

• Increase cortisol (stress hormone)

• Suppress testosterone if recovery is poor

The sweet spot:

• Walking

• Short conditioning sessions

• Occasional intervals

Think supporting your lifting, not replacing it.

3. Body Fat and Testosterone Are Closely Linked

Excess body fat — especially around the waist — increases the conversion of testosterone into estrogen.

Translation:

• Higher body fat → lower testosterone availability

The goal isn’t extreme leanness.It’s building muscle and maintaining a healthy body composition over time.

That’s why crash diets fail men hormonally — and why sustainable training wins.

Recovery, Sleep, and Stress Matter More Than You Think

You don’t “build testosterone” in the gym — you build it during recovery.

Key factors:

• Sleep: 7–8 hours is non-negotiable

• Stress management: chronic stress kills progress

• Smart programming: more isn’t always better

Training hard every day while running on caffeine and 5 hours of sleep is a fast track to feeling worse, not better.

This is exactly why Dad’s Bod programs are designed for busy dads, not pro athletes.

What About Testosterone Replacement Therapy (TRT)?

TRT can be life-changing for men with clinically low testosterone — when medically appropriate and supervised.

But it’s not a shortcut:

• You still need to train

• You still need to eat well

• You still need to recover

For many men, improving training structure, body composition, sleep, and stress can dramatically improve how they feel without medical intervention.

We always recommend talking to a qualified healthcare provider before making hormone decisions.

The Dad’s Bod Approach to Aging Strong

Aging doesn’t mean slowing down — it means training smarter.

Our philosophy is simple:

• Lift weights consistently

• Prioritize recovery

• Train for real life

• Build strength that lasts

You don’t need extremes.You need structure, consistency, and realism.