Yes, Pilates is BRILLIANT for boosting testosterone through regular practise of resistance training… It seems people mistakenly believe Pilates is about women stretching a bit and moving very slowly, which I suppose it is, but there’s oh so much more to it – and more for men too!
In my mind, Pilates is a vital practise for EVERY body – not just women’s bodies and not just men’s bodies. It was invented by a man – Joseph Pilates, with the aim of improving the whole body – your mind included. Who wouldn’t want that?
Pilates for boosting testosterone
During the phase we commonly call ‘manopause’ testosterone begins reducing at a slow rate, about 1% a year is normal (much slower than a woman’s hormonal changes), so really it’s unlikely that all the unpleasant symptoms associated with manopause are caused just by normal hormonal changes. However, boosting testosterone will help ease those symptoms – enter, Pilates…
About the body
According to research, resistance exercise does give way to a short-term boost to testosterone levels and regular practise helps keeps those levels elevated for longer.
Mat Pilates, which I teach, uses body weight for resistance and occasionally smaller bits of equipment like balls and bands to increase that. You don’t need to lift very heavy weights to really feel a difference the next day, especially if you commit to moving your body in time with slow breathing – That’s where the real difference is seen.
Regular exercise also decreases body fat which can be a contributing factor to lower testosterone levels, and of course a higher body muscle mass supports healthy hormone production too.
And bonus, keeping cortisol levels low in the body (the stress hormone) by practising low impact exercise rather than high energy also helps keep your testosterone in check.
So, it stands to reason that working to improve the larger muscle groups will help decrease body fat, build muscle and reduce stress.
Pilates certainly uses the larger muscle groups in all the combinations of exercises; squats, crunches, push ups and back strengthening moves are all in there!
About the mind
Speaking of reducing stress… Cortisol levels are raised by higher impact exercises such as running and lifting heavy weights, but they are also elevated by emotional factors – work stress, lack of sleep, low self-esteem, over-use of alcohol and tobacco, poor diet etc.
With low impact exercise endorphins are elevated – the feel good hormones. They are nature’s painkillers, literally and figuratively speaking, as long as the exercise is low impact!
And, as I hope my Ad Astra members will tell you, attending a class regularly means you get to know other people, start growing a community around you, and start talking to other people with similar interests – one of those being Pilates, I hope!
Want to try boosting testosterone with Pilates? I have around 50% men in my classes, so you won’t be alone, check out the timetable and message me for a free trial if it’s your first time.