If you were regularly going to the gym before going into lockdown, you’re likely feeling pretty different these days. Although very useful, bodyweight exercises or bands don’t have the same feel as iron.
Resistance training and muscle mass are critical to testosterone levels, especially with age. Testosterone naturally drops with age, and a sedentary lifestyle might exacerbate the process.
Low testosterone can manifest itself in a number of ways. When testosterone drops, it can lead to low energy, diminished strength, weaker bones, difficulty concentrating, and fat gain.
Continue to lift at home if you’re still able. It might mean doing more reps with lighter weights, but every rep helps. Some other measures that might help slow the loss of testosterone include:
- Weight loss. Being overweight raises the risk of low testosterone. Research also suggests that weight loss can increase testosterone levels.
- If you can’t lift weights, try to get outside for a walk or another form of movement. Standing and moving engages the muscles, which can help with testosterone.
- Sleep. Good sleep habits can also help optimize testosterone. Sleep plays a significant role in hormone production and secretion, so work on sleep habits.
- Vitamin D. One study showed that vitamin D supplementation could boost testosterone levels in men,
Coffee. Some evidence has shown that caffeine may stimulate testosterone production.
- Nuts and beans. Eating nuts and beans may help promote testosterone.
Being in quarantine has taken its toll on everything, including testosterone levels. Doing your best to spend as little time sitting as possible, maintaining some form of activity, and eating a healthy diet can all help with testosterone levels.
And remember, when things reopen and you’re able to get back to your regular weight training routine, take baby steps. Being de-trained can boost the risk for injury that can set you even further back.
With consistency, you should be able to regain strength within a few weeks or months.