Senior fit man and woman doing exercises in gym to stay healthy

How to Boost Your Testosterone Levels After 50

Testosterone, a hormone, plays a role in maintaining your overall health and well being. It has an impact on function, muscle mass, bone health, mood, energy levels and more.

As one ages, after reaching 50, testosterone levels tend to decline. This decline can lead to symptoms and issues including decreased libido, erectile dysfunction, fatigue, mood disorders such as depression, weight gain, reduced muscle and bone mass and an increased risk of cardiovascular disease.

The good news is that there are ways to naturally increase or medically treat your testosterone levels. By taking steps to boost your testosterone you can experience benefits that positively impact your health and overall quality of life. Here are five effective methods to consider for raising testosterone levels after the age of 50.

1. Exercise and Lift Weights

Old Man and Woman Doing Stretching Exercise

Regular physical activity offers advantages in naturally boosting testosterone levels. Engaging in exercise facilitates improved blood circulation, metabolism and enhances muscle mass and strength. Additionally, exercise aids in minimizing stress, inflammation and body fat deposits ultimately contributing to the reduction of testosterone levels.

In particular, embracing resistance training like weightlifting proves advantageous for increasing testosterone production. This form of exercise stimulates the release of testosterone and growth hormone for muscle growth and repair processes. Moreover, weightlifting also amplifies the presence of testosterone receptors in muscles, effectively amplifying the impacts of testosterone on the body.

To optimize the benefits it is recommended to engage in exercise sessions at least three times a week, allocating 30 to 60 minutes per session. Incorporate a range of exercises that target all major muscle groups. Employ weights or resistance levels that challenge you while ensuring form and control are maintained. Take around one to two minutes of rest between sets and exercises to maximize your workout experience.

2. Eat a Balanced Diet

basic food group for healthy diet

The food you consume holds the power to impact not only your health but also your testosterone levels. Striving for a rounded diet that provides an amount of calories, protein, fat and carbohydrates can prove beneficial in maintaining healthy testosterone levels while supporting your metabolism.

Protein plays a role in building and preserving muscle mass and strength. Additionally, it helps create a sense of fullness, preventing eating. It is recommended to obtain a minimum of 0.8 grams of protein per kilogram of body weight daily, deriving it from sources like meat, eggs, fish, dairy, nuts and seeds.

Fats hold significance in hormone production, including testosterone. Furthermore, they aid in the absorption of vitamins like vitamin D, which is associated with testosterone levels. Strive to include 20% of your caloric intake from healthy fats such as olive oil, avocado, nuts and seeds.

Carbohydrates serve as the source of energy for your body and brain. They can also aid in replenishing glycogen stores after exercise, thus supporting muscle recovery and growth. To achieve this effect aim for 40% of your calories to come from complex carbohydrates found in whole grains, fruits and vegetables.

It is advisable to steer clear of processed foods that are high in sugar, salt and trans fats. These diet choices will have positive effects on your health. Certain food choices have the potential to induce inflammation, oxidative stress and insulin resistance within your body. This in turn may lead to a decline in your testosterone levels.

3. Get Enough Sleep


man sleeping in bed, alarm clock showing midnight, rest hours, healthy sleep

Sleep is vital for your health and well-being. It allows your body and brain to recover from the stress and activity of the day. It also regulates the production of hormones such as testosterone and growth hormone.

Lack of sleep can disrupt your hormonal balance and lower your testosterone levels. It can also increase your cortisol levels, which is a stress hormone that can interfere with testosterone production. It can also affect your mood, energy, appetite, metabolism, immune system, etc .

Aim to get at least seven to nine hours of quality sleep every night. Try to go to bed and wake up at the same time every day. Avoid caffeine, alcohol, nicotine, blue light, and noise before bed. Make sure your bedroom is dark, cool, and comfortable.

4. Manage Your Stress

thoughtful black man in activewear meditating in nature

Stress is inevitable in life, but too much stress can harm your health and well-being. Stress can increase your cortisol levels, which can lower your testosterone levels. It can also affect your mood, energy, appetite, metabolism, and immune system.

Managing your stress can help you boost your testosterone levels naturally. There are many ways to cope with stress, such as :

  • Practicing relaxation techniques, such as breathing exercises, meditation, and yoga.
  • Engaging in hobbies or activities that make you happy, such as music, art, or reading.
  • Spending time with friends or family who support you and make you laugh.
  • Seeking professional help if you feel overwhelmed or depressed.

5. Consider Testosterone Therapy(TRT)

a female doctor holding two white cards with Hormone balance words. Hormone balance concept

If your testosterone levels are too low and cause symptoms that affect your quality of life, you may consider testosterone therapy. Testosterone therapy is a medical treatment that involves taking synthetic or bioidentical testosterone to restore your normal levels.

Testosterone therapy can have many benefits for your health and well-being, such as :

  • Improving your sexual function and libido.
  • Increasing your muscle mass and strength.
  • Enhancing your mood and mental health.
  • Reducing your body fat and improving your metabolism.
  • Improving your heart health and blood flow.

However , testosterone therapy can also have some side effects and risks, such as :

  • Acne, oily skin, hair loss
  • Enlarged prostate & urinary problems
  • Increased red blood cell count, blood clots, and stroke
  • Reduced sperm production & infertility
  • Breast enlargement or Gynocemastia

Therefore, testosterone therapy should be used under the supervision of a doctor and with regular monitoring. You should also weigh the benefits and risks of testosterone therapy with your doctor before starting it.


Testosterone is a hormone that greatly impacts your health and well being. Unfortunately, as we age after reaching 50 testosterone levels tend to decrease. This decline may result in a range of symptoms and challenges that adversely affect your quality of life.

However by taking steps to boost your testosterone levels you can experience benefits, for your health and well being. These include gaining muscle mass and strength enhancing function and libido promoting heart health and blood flow improving mood and mental well being reducing body fat and enhancing metabolic function among others.

Thankfully there are methods and medical treatments available to increase testosterone levels. Naturally you can engage in exercise, maintain a diet, prioritize sufficient sleep, and effectively manage stress. Medical interventions such as hormone replacement therapy, supplements, injections, gels or patches are options.

If you suspect that you have testosterone levels it's crucial to consult with a healthcare professional who can conduct tests and provide treatment. By restoring your testosterone levels to ranges, under guidance you can significantly enhance your overall health and ultimately improve your quality of life.

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.