The male sex hormone testosterone is a major player in many healthy function’s in males however you may be surprised to know that testosterone is also present in women just in much lower levels.

The average adult male produces 7-8 times more testosterone than the average adult female, yet females are more sensitive to this hormone.

Testosterone has a key role in a male reproductive tissue and organs as well as  influencing characteristics like increased muscle, bone growth and body hair, mood, sex drive and other indirect outcomes.

Testosterone Levels Dropping With Age?

According to testosterone levels for men drop 1% every year after the age of 30. While testosterone spikes in early teen to adult ages. Average level of testosterone for males ages 20-40 is between 270 – 1080 nanogram per deciliter. In men ages 40-60 average levels are 350 – 890ng/dl and for men over 60, levels are 350-720.

Women naturally have lower testosterone and the premenopausal average age level is 10-70 nanogram per deciliter. This dipps even lower post menopause.

Low testosterone levels can have major effects on men. It’s one of the defining factors that makes a man feel a strong sense of maleness. Since we know that testosterone starts to decline after the age of 30 there are many factors that may contribute to its decline:

Alcohol: Both chronic and acute consumption of alcohol can result in low testosterone levels due to metabolism reduction in liver and testes which is needed for proper testosterone production.

Nutrition: Poor diet and nutriton habits can also contribute

Sendentary lifestyle: Lack of exercise and especially resistance training contributes to  decreased testosterone levels

High cholesterol and certain treatments( chemotherapy or extended corticosteroid use) can also result in low testosterone levels.

Diagnosed health conditions associated with low testosterone:

  • Testicular cancer
  • High blood pressure
  • Obesity
  • Diabetes
  • Chronic kidney failure

Ways to Boost Testosterone Levels

Exercise, Food and Eating Style

A balanced healthy diet is crucial in order to maintain healthy testosterone levels. Getting down to a healthy body weight is important as with increased weight comes chances of higher cholesterol which can in turn lower your testosterone.

Consuming a steady amount of calories each day can help keep your testosterone levels elevated. In some cases instead of eating three big meals a day and focusing on 5 to 6 smaller meals throughout the day can help avoid your body having hormonal fluctuation and help regulate nutrient absorption.

Physical activity is great way to raise your testosterone levels. The best way to get the highest chance of testosterone increase through exercise is lifting weights with a focus on compound multi joint movements with high resistance and low repetitions. Deadlifts, power cleans, bench press and squats are essential examples and must haves

How to Boost Testosterone Naturally?

A combination of herbs and foods can naturally help in raising testosterone levels. This is one of the safest ways to help stimulate production. Vitamin A, B6, C and E foods help increase testosterone. Ranging from increase sperm count, boosting production of testosterone, aiding in synthesis and in preventing stress hormone release. Zinc and potassium also help to increase sperm count all of which can be easily supplemented or obtained through food.

Which Supplements if Any?

Proper sleep and diet should come first before considering supplements. However the most widely known supplement for testosterone boost is ZMA.

ZMA combines three natural vitamins and minerals together in one capsule. Zinc, Magnesium & Vitamin B6. ZMA helps you fall asleep and have better overall sleep quality. Which is huge when you consider that your testosterone levels can drop by 40% with poor sleep patterns.

in your workout regimen for your greatest chance  of increaseing your testosterone levels through weight training and exercise.


If you have any of the above health concerns or you are over 30 feeling fatiqued, low sex drive, depression, not sleeping well or even lack hunger you may be suffering from l low testosterone levels and the best thing to do is to see your doctor.  It may be as simple as improving your diet and starting a specific exercise program.

For help on improving testosterone levels through exercise and nutrition feel free to contact us at Play Fitness via email or call us 5437 8322

To stay in touch and receive more valuble tips visit and like us on Facebook.


  • UCLA: Testosterone Deficiency
  • – Testosterone therapy: Key to male vitality
  • University of Sydney – Testosterone and well being
  • – Testosterone