Does Boxing Increase Testosterone?

By Logan •  Updated: 01/13/22 •  5 min read

It is well known that boxing and other exercises have plenty of benefits, both physical and mental. Whether you’re looking to get into boxing or you already are, you may be wondering whether boxing increases testosterone levels. 

Boxing (both as a sport and a way to keep fit) is an aerobic exercise that will, over time, increase your testosterone. It does this in a couple of ways. First of all, it reduces cortisol which can have a variety of effects. Secondly, it improves your overall physical health.

Does Boxing Increase Testosterone

What Exercise Increases Testosterone Most?

In addition to working different muscles, different exercises will have various effects on your physiology. Some will even affect men and women differently. With that in mind, there are a few exercises that are best suited for increasing testosterone.

The best exercises for this are high-intensity interval training (HIIT) exercises. This is one style of exercise that boosts testosterone in men but may actually decrease it in women. Of course, this can be beneficial for women with high testosterone who want to reduce it.

High-intensity interval training is fairly self-explanatory. Simply work out at a high intensity for a short interval then rest for a short interval. This pattern can be repeated for several cycles depending on your fitness level. 

The high-intensity interval can be done with any cardio exercise. Good cardio exercises for HIIT include running, burpees, mountain climbers, and jumping jacks. All you need is an exercise that will get your heart beating hard.

Boxing is one great way to do high-intensity interval training. Sparring or shadow sparring at high intensity for a timed interval before resting will make you feel great.

Other great exercises for increasing testosterone are resistance training exercises. These can be any exercises that pit your muscles against an external force. Lifting weights is the most common form of this training.

Resistance training will increase testosterone for anyone who does it consistently. However, the increase will depend on various individual features. 

This form of exercise will look different for everyone who does it. Bench pressing is one great way, but it is not the only way. There are plenty of great gym machines that will serve the same purpose.

Tips To Increase Testosterone Naturally

Outside of natural methods, there are of course ways to boost testosterone through chemicals. While an option, it is often better to try natural methods first. They are usually less harmful and have other benefits.

Boxing and exercise are not the only ways to naturally increase testosterone levels. There are quite a few things you can do including:

Get A Healthy Sleep Schedule

This is a big one. There’s a reason doctors recommend getting enough sleep each night. Getting 7 to 9 hours of sleep will allow your body to recharge and improve your various hormone levels.

Quality sleep is also important. If you consistently wake up in the middle of the night or wake up feeling tired, you are having poor quality sleep. Try to set a specific sleep schedule and stick to it. 

Reduce Your Stress

Stress can have a larger impact on your life than you may think. Reducing testosterone is only one aspect of high stress. Reducing stress and cortisol levels can be a personal challenge, but there are a few things you can do.

If you can, set aside time to do something you enjoy. Distract yourself from your worries for a short time. Meditation can be a great way to do this.

Increase Your Vitamin D Intake

Vitamin D can help improve your bone health, reduce the chances for cancer, help fight off infections, and reduce inflammation.

This can be done by going out in the sunshine more or eating more foods high in vitamin D such as salmon. Vitamin D supplements are another option.

Increase Your Vegetable Intake

Turns out your parents were right. Vegetables as a whole have a lot of great benefits that help make you more healthy. Cruciferous vegetables in particular can reduce estrogen levels which helps in this situation.

Cruciferous vegetables include broccoli, cabbage, brussel sprouts, and cauliflower. Eat more of any of these vegetables and your body will thank you.

Drink Less Alcohol

Alcohol can be great for a fun time, but you’re not doing your body or your budget any favors by drinking. Several beers every day can lead to weight gain and reduce your testosterone levels. 

Try to reduce your alcohol intake if you drink frequently. When you do drink, keep it light in both amount and frequency.

Drink Less Caffeine

Coffee and caffeinated tea can be lifesavers but I’m sure we all know that caffeine isn’t the most healthy. Try to limit yourself on how much caffeine you have each day. Getting good sleep will help!

Final Thoughts

Boxing can have many positive effects on your testosterone levels. Boxing has been shown to increase testosterone levels. For optimal benefits, it is recommended that you participate in at least one class per week for an hour at a time.

One study conducted in Finland found that boxers, when compared to age-matched controls, were significantly more likely to have an increased post-exercise testosterone level. The literature on this topic is inconclusive, but it’s clear that high intensity exercise can increase testosterone levels.


Hi, I've been an avid MMA fan all my life. I've been training in martial arts for the last 5 years and wanted to share some of the tips and tricks that I've picked up along the way to help to aspiring martial artists get started.

Keep Reading