Overtraining: Trouble for Testosterone

Introduction

Exercise, especially resistance training and high-intensity interval training (HIIT), is vital in ensuring optimal testosterone production in men, however, too much exercise or overtraining may be causing the opposite.

How Overtraining Impacts Testosterone

Overtraining happens when you push your body beyond its ability to recover. It’s the result of training too hard, too often and without giving yourself adequate rest.

This constant strain can lead to persistently high levels of cortisol, the stress hormone known to suppress testosterone. On top of that, excessive exercise can break down muscle tissue, further lowering testosterone levels.

Signs You Might Be Overtraining

Constant fatigue
You're always tired, even after a full night's sleep.
Declining strength or performance
Lifting less, running slower, or plateauing — despite consistent training.
Low libido
A major red flag that your hormones, especially testosterone, are out of balance.
Irritability or low mood
Overtraining stresses the nervous system, leading to anxiety or feeling flat.
Poor sleep
You're wired but tired — struggling to fall or stay asleep.
Persistent muscle soreness or joint pain
Recovery can't keep up with the damage you're doing.
Frequent illness
Your immune system is taking a hit — more colds, longer recovery.
Increased resting heart rate
Your body’s under constant stress, even at rest.
Loss of motivation to train
Not laziness — your brain and body are protecting you.
Unexpected weight or muscle loss
Despite eating well, your body is breaking down tissue, not building it.

How To Improve Recovery

Prioritise Sleep

Sleep is when testosterone production peaks and your body repairs itself. Aim for 7–9 hours of high-quality sleep per night. No excuses — poor sleep = poor recovery.

Read our full article on: Male Hormone Cycle: A 24 Hour Rhythm

Use Deload Weeks

Every 4–8 weeks, reduce training volume or intensity for 5–7 days. Deloads reset your nervous system and prevent hormonal burnout.

Incorporate Active Recovery

On rest days, you should still be moving or exercising. Walks, mobility work, stretching, swimming, or light cardio support circulation and recovery without being as taxing on the system.

Listen to Biofeedback

Track your libido, sleep quality, mood, strength, resting heart rate, and motivation. These are real-time signals from your body. If they’re all trending down, take it seriously — you’re probably overreaching.

Conclusion

Exercise and training plays a key part in ensuring correct body composition and testosterone production, but without the correct amount of recovery, overtraining can lead to the opposite desired effect.

Be sure to take breaks and listen to your body.

Reinforce the idea that smart training with enough recovery supports healthy testosterone — but overdoing it does the opposite.