How Does Heavy Strength Training Affect Your Sexual Life?

 

Heavy resistance training & Testosterone

 

Appropriate strength training is shown to produce significant acute hormonal responses in the body after training. In particular Growth hormone (IGF-1) and Testosterone are two that can have a major impact on your sex life.

Low Testosterone has been shown to…

  • Reduce sex drive

  • Reduced fat loss and higher obesity risk

  • Decrease mood and increase depression

  • Increased level of osteoporosis

Best way to create this desired response with strength training is to…

  • Perform multi-joint, multi-muscle movements

    • Squat

    • Dead lift

    • Bench Press

    • Bent over rows

    • Olympic lifts

  • Intensity of the lifts should be moderately heavy

    • ~85–95% of 1RM

  • Repetitions

    • 6–10

  • Sets

    • 3–6

  • Rest

    • You should feel recovered between sets in order to perform a high-quality movement and use enough intensity- if you are completely fatigued you will not be able to train with enough intensity to acquire the desired response for this protocol

    • 1.5–3 minutes

  • Frequency

    • 2–4 times per week

*THESE VARIABLES WILL VARY BASED ON YOUR INDIVIDUAL ABILITIES AND TRAINING AGE

*Other options that are shown to increase hormonal responses

  • Repeated Sprints

    • Short high intensity sprints no longer than 10 seconds

    • Rest 3–5x the length on the sprint (Ex. 5 second sprint: Rest 15–25 seconds then repeat)

    • Repeat 5–15 times

    • MUST be done as fast as possible