Global testosterone sales have multiplied 12-fold in the last decade, rising from $150 million to $1.8 billion. However, research shows that exercise testosterone men over 60 outcomes are superior to testosterone administration alone. Exercise training leads to greater improvements in artery function and key cardiovascular health markers in men aged 50 to 70 with low-normal testosterone levels.
Exercise provides a natural, effective solution for men over 60 who worry about their declining hormone levels. Studies prove that resistance training and specialized workouts boost testosterone levels in seniors. These levels can rise temporarily after exercise and last from 15 minutes to an hour . Strength training brings many more benefits beyond hormone optimization. Just one hour per week can reduce the risk of dying from heart disease by 19% . Resistance training testosterone programs help older men curb the typical 1% annual muscle mass loss . They also improve balance, stability, and mobility - everything needed to stay independent and maintain life quality .
This piece explores safe and effective workouts that boost testosterone production in men over 60. It provides practical strategies to support hormone health naturally, whatever your age or fitness level.
Why Exercise and Testosterone Matter for Men Over 60
Image Source: Dartmouth Health
Men's health experts stress the importance of understanding testosterone's role, especially after age 60. Women face sudden hormonal changes during menopause, but men's testosterone levels drop slowly, which affects their quality of life by a lot.
How testosterone levels change with age
Your body's natural aging process leads to predictable changes in testosterone production. Most men reach peak testosterone around age 17, and these levels stay high for 20-30 years [1]. Levels start to drop after 40, with a steady decline of just over 1% each year [2]. The average man's testosterone production drops about 30% from its peak by age 70 [1].
This pattern stays consistent—research shows serum testosterone levels start dropping gradually from age 35 [1]. Studies of men aged 40-70 years reveal total serum testosterone decreases 0.4% yearly, while free testosterone shows a steeper decline of 1.3% per year [1].
Your blood carries testosterone in two ways: bound to proteins or free and unbound. The free and weakly bound forms are biologically active (bioavailable testosterone). Binding proteins increase as you age, so older men might have normal total testosterone but low bioavailable testosterone [1].
The good news? Testosterone levels stay normal for at least 75% of older men [2]. Adult males usually have testosterone levels between 300 and 1,000 nanograms per deciliter (ng/dL) [3]. Yet 10% to 25% of men show low levels [2].
Symptoms of low testosterone in older men
Low testosterone demonstrates itself through various symptoms that affect daily life. These symptoms directly link to low testosterone:
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Reduced sex drive and erectile dysfunction [4][4]
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Decreased muscle mass and increased body fat [4][4]
Your brain and emotions might feel the effects too. Mood swings, irritability, depression, anxiety, and decreased motivation are common [5]. Memory and concentration problems often surface as well [4][4].
Low testosterone becomes more common with age, especially if you have certain health conditions. Research shows 30% of overweight men had low testosterone, compared to only 6.4% with normal weight [4]. Another study found 24.5% of men with diabetes had low testosterone, versus 12.6% without diabetes [4].
About 7% of men in their 50s face testosterone deficiency [3]. This number jumps dramatically for men over 80, potentially affecting half of this age group [4].
Why exercise is a natural solution
Exercise stands out as one of the best natural ways to keep healthy testosterone levels after 60. Regular physical activity cuts your risk of age-related diseases and death [1]. This approach works great to boost testosterone levels.
Exercise helps in two ways: it gets more testosterone flowing and helps with low testosterone symptoms. Research found that short-term moderate exercise raised serum testosterone levels by 39% and free testosterone index by 23% in elderly men (70 ± 4 years) [1].
Physical fitness and healthy weight help prevent age-related testosterone drops. Scientists analyzed 2,994 men aged 50-80 during preventive health exams. Men who stayed fit and kept healthy weight didn't show the usual age-related testosterone decrease [3].
Both weightlifting and cardio like running or swimming can raise testosterone [1]. The best results come from moderate or high-intensity resistance exercises that work large muscle groups, such as squats and bench presses [1].
Good nutrition and sleep work together with exercise to boost testosterone production. Your body makes most testosterone during deep sleep, specifically during Rapid Eye Movement (REM) [1].
Resistance training: the foundation of hormone health
Image Source:iStock
Research shows that resistance training is the life-blood of natural testosterone support for men over 60. Muscle mass drops by 3-5% per decade after age 60 [6]. This makes strength workouts vital to keep hormonal balance in check.
How resistance training boosts testosterone
Your body produces more testosterone when you stress your muscles through resistance exercise. Studies show testosterone levels spike right after heavy training and return to normal within 30 minutes [4]. The size of this hormone boost depends on how much muscle you work during exercise.
Big muscle groups are the key to getting this hormone benefit. Research proves that small muscle exercises like bicep curls alone won't raise testosterone above normal levels [4]. But when people added leg exercises like knee extensions and leg press, their testosterone levels jumped [4].
Free weights beat machines for raising testosterone [4]. Olympic-style weightlifting works lots of muscles at once and led to a 32% rise in testosterone just five minutes after exercise (from 16.2 to 21.4 nmol/L) [4].
The amount of testosterone your body releases depends on how hard you work and how much you do. You'll get the best results from moderate weights, more sets, and short rest breaks [4]. The same training that builds muscle—compound moves, challenging weights, and quick rest periods—also creates the strongest hormone response [7].
Best resistance exercises for men over 60
You'll get the most testosterone benefits from exercises that work multiple muscle groups at once [7]. Here are the most effective moves:
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Squats - The number one exercise you should keep doing as you age [6]
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Deadlifts - Great for total body strength, but you might need to modify them after 60 [6]
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Bench press - Works your chest, shoulders and triceps
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Rows - Builds back strength and fixes posture
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Lunges - Helps balance while strengthening legs [6]
These exercises boost testosterone and improve your balance, posture, and mobility. This helps you stay independent in daily life [8].
How often to train for results
Men over 60 need the right balance of exercise and rest to get hormone benefits. Research backs training 2-3 days weekly to build strength in healthy older adults and those with chronic conditions [1].
Work at 70-85% of your maximum lift (1RM) for 2-3 sets per exercise [1]. This gives enough challenge without overdoing it. Rest 60-90 seconds between sets to keep testosterone flowing [7].
If you're new to exercise, start with short 10-15 minute sessions. Build up slowly as your body adapts [9]. Learn proper form with light weights before adding more resistance [6].
Safe workouts testosterone: avoiding injury
Safety matters more after 60. Your body needs more time to recover, and overtraining becomes a bigger risk. Watch for warning signs like ongoing tiredness, worse performance, and higher resting heart rate [4].
The sweet spot lies between challenging yourself and avoiding too much stress - this maximizes testosterone production [4]. Get medical clearance before starting resistance training to check for any health risks [1].
Mix resistance training with proper nutrition and cardio for the best health results [1]. People with high blood pressure should avoid pushing to complete muscle failure since this spikes blood pressure and heart output [1].
Eating protein right after training helps older men get more from their workouts [10]. Good sleep supports testosterone production and works together with resistance training to optimize natural testosterone remedies.
HIIT for older adults: short bursts, big benefits
HIIT stands out as a powerful exercise strategy for older men who want testosterone support along with their regular resistance training. This quick workout approach brings great hormonal benefits and takes much less time than regular workouts.
What is HIIT and why it works
HIIT mixes short bursts of intense exercise with rest periods or light activity. Your heart rate climbs high during the intense parts—you'll only manage a few words before catching your breath [5]. The recovery periods let your heart rate drop while staying above normal, which burns more calories than steady exercise [5].
Men over 60 see specific testosterone benefits from HIIT. A study showed that older men who hadn't exercised before raised their total testosterone by about 17% after HIIT. These gains stayed even when they cut their weekly training from 150 minutes to just 3-6 minutes [11]. Other inactive men in their 60s who did HIIT for 12 weeks saw their testosterone levels jump by 16% (37-45 ng/dL more) [12].
HIIT's benefits go beyond hormones. Mayo Clinic research found that HIIT can turn back muscle cell aging in seniors. People over 65 saw a remarkable 69% boost in mitochondrial capacity—beating the 49% improvement in younger participants [13]. This cellular boost explains how a 101-year-old cyclist set a world record and kept getting better through HIIT training [14].
HIIT adaptations for seniors
Recovery takes longer as we age. Older men need more rest between HIIT sessions than younger folks [15]. They do better with HIIT once every 5-9 days instead of three times weekly [11][15].
Start slow with basic HIIT. Begin with a few 30-second intervals and plenty of rest between them [16]. Build up over time—first to 45 seconds, then to one-minute intervals [16].
These changes help protect your joints:
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Do standing HIIT without jumps or planks
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Stick to standing moves like sidesteps or knee raises
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Use light weights to boost intensity without impact [17]
Check with your doctor before starting HIIT, especially if you have heart problems, diabetes, or high blood pressure [5]. HIIT has proven quite safe—a study of about 5,000 cardiac rehab patients over seven years found just one non-fatal heart attack per 23,182 hours of HIIT [3].
Sample HIIT routines for men 60+
Try these beginner-friendly workouts based on your fitness level:
Walking Routine [2]:
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Five minutes of easy walking to warm up
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30 seconds of brisk walking
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90 seconds of slow walking
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Do this 4-6 times
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Five minutes of slow walking to cool down
Cycling Option [2]:
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Five minutes of easy cycling to start
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30 seconds faster or harder resistance
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90 seconds easy cycling
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Repeat 4-6 times
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Five minutes easy cycling to finish
Clinical Protocol (for more experienced exercisers) [18]:
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Four minutes at 80-85% maximum heart rate
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Three minutes recovery at 60-70% maximum heart rate
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Do this four times
Best results come from mixing HIIT with resistance training testosterone and the right [andropause diet](https://goldmanlaboratories.com/blogs/blog/andropause-diet). Good rest between sessions matters too, since quality sleep helps testosterone production and works well with HIIT to boost hormone levels.
Avoiding overtraining and staying safe
Image Source: Plexus Personal Training
Exercise offers many testosterone benefits, but men over 60 need the right balance between stimulation and recovery. Working out too much without enough rest can decrease testosterone levels [19]. This defeats the purpose of what these men want to achieve.
Signs of overtraining in older adults
Men in their 60s and beyond demonstrate overtraining differently than younger adults. The main warning sign is ongoing fatigue that doesn't get better with rest [20]. You should watch for these signs beyond regular muscle soreness:
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Decreased performance - You struggle with workouts that were once manageable [10]
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Elevated resting heart rate - Your morning pulse is higher than usual [10]
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Sleep disturbances - You can't fall or stay asleep even though you're tired [20]
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Mood changes - You feel more irritable, depressed, or anxious [20]
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Frequent illness - You catch more colds or infections suggesting a weak immune system [20]
The body's ability to handle strain decreases with age. Men over 60 get more susceptible to overuse injuries like tennis elbow, stress fractures, and rotator cuff tears [21]. Changes that start in the mid-40s to early 50s make it harder to recover [21].
How to balance intensity and recovery
The saying "some physical activity is better than none at all" offers a helpful view [22]. Here's how you can support testosterone without overtraining:
Start by increasing your activity over weeks or months, not days [23]. Take it slow when you return to exercise after being sick or traveling [23]. Keeping track of your activities helps you see your progress toward goals [23].
Your body needs rest days—they're not optional. Men over 60 need longer recovery periods between strength training sessions compared to younger men [21]. Good sleep helps boost testosterone production and recovery. This creates a collaborative effort with proper exercise pacing [6].
Safe exercise protocols for 60+ and 70+
Talk to your doctor before starting any exercise program, especially if you have health issues [6]. By age 65, heart output drops to about 65% compared to younger years, so you need to adjust your intensity [6].
Stay safe during strength training by using a chair or wall for support when needed [24]. Begin with simple exercises before trying harder ones [24]. Drink enough water and eat properly before exercising to avoid dizziness and falls [24].
Good form matters more than heavy weights. Use lighter weights with proper technique instead of heavier ones with poor form [6]. This helps protect your joints while supporting natural testosterone remedies through exercise.
Note that good sleep testosterone and the right andropause diet are the foundations of safe, effective hormone-supporting exercise.
Weekly workout plans for testosterone support
Men over 60 need well-laid-out workout plans to boost testosterone naturally. A good routine comes from official guidelines and real-life needs of aging bodies.
NHS activity guidelines for older adults
The National Health Service (NHS) gives clear recommendations about physical activity for older adults. Men over 60 need at least 150 minutes of moderate intensity activity weekly or 75 minutes of vigorous intensity activity if they stay active [25]. These guidelines stress daily physical activity, even if you just move lightly.
The NHS emphasizes activities that improve strength, balance, and flexibility on at least 2 days per week [25]. This complete approach reduces heart disease and stroke risk while helping testosterone production.
Older adults should avoid sitting too long and move between long sitting periods [25]. This approach helps maintain healthy testosterone levels, since long sitting periods link to lower hormone production.
2-day vs 3-day split routines
Recovery capacity determines whether men in their 60s should choose full-body workouts or split routines. Full-body routines twice weekly work best for many men over 60, as they get enough rest between sessions [4].
A 66-year-old exerciser shares: "I need more recovery time between workouts. When I was younger, I tried various routines, but now I do full body workouts twice a week" [4]. This shows how recovery ability decreases with age.
Notwithstanding that, three-day splits benefit those who recover better. The CDC tells Americans to get 2 days of strength training weekly with 150 minutes of moderate physical activity or 75 minutes of intensive activity [7]. You can arrange this as a full-body approach or split routine.
Combining strength, cardio, and mobility
Men over 60 need a complete plan with all three fitness components. CDC fitness guidelines highlight the mix of strength training and aerobic exercise for best health [7].
Popular strength exercises that boost testosterone include:
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Squats
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Free weight lifting
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Resistance band work
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Machine-based training [7]
Brisk walking, dancing, or cycling count as moderate aerobic activities, while running, swimming, or tennis provide vigorous options [7]. Men over 60 should add flexibility and mobility work, typically at least 2-3 days weekly [26].
Men who focus on andropause diet with exercise need proper scheduling. A good week might have resistance training on Monday and Thursday, cardiovascular exercise on Tuesday and Friday, and mobility/flexibility work on Wednesday and Saturday. Sunday becomes a rest day [27].
Nutrition and recovery: the other half of the equation
Image Source: Bulk Nutrients
Proper nutrition and adequate recovery are the foundations of exercise that help maintain healthy testosterone levels for men over 60. These elements create an environment where hormonal health can thrive as you age.
Protein and testosterone production
Older men who want to optimize their hormones need to balance their protein intake carefully. Research shows that 0.8 to 1.2 grams of protein per kilogram of body weight daily gives you enough amino acids for muscle maintenance [28]. This amount helps maintain lean body mass without hurting testosterone production.
Research reveals something interesting - too much protein intake (above 3.4g/kg/day) might lower testosterone levels by up to a third [29]. You should stick to moderate amounts—protein intake within recommended dietary allowance (RDA) of 0.8g/kg/day works well enough to maintain lean body mass in older men [9].
Sleep and hormone balance
Quality sleep is the life-blood of hormonal health. Your body releases most testosterone during sleep, especially during rapid eye movement (REM) stages [30]. Testosterone peaks around 4:00 a.m., matching your body's natural circadian rhythm [31].
Bad sleep throws off this balance. Sleep problems can hurt reproductive hormones including testosterone [32]. Chronic sleep deprivation raises cortisol (the stress hormone), which gets in the way of testosterone production [33].
Supplements that may help
These nutrients can support testosterone levels:
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Zinc (25-50 micrograms daily) can help block aromatase, especially if your levels are low [1]
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Vitamin D supplements raised testosterone levels in some studies [8]
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Magnesium from leafy greens helps boost testosterone levels [34]
Despite what supplement companies claim, no supplement has shown strong testosterone-boosting effects [31]. Whole foods rich in these nutrients work better than isolated supplements.
Linking diet and exercise for better results
A good andropause diet makes your workouts more effective. Diets with healthy fats, quality proteins, and nutrient-dense produce help testosterone production [30]. Foods like onions, oysters, fatty fish (with omega-3s), and extra virgin olive oil have direct links to higher testosterone [30].
High sugar intake can throw off your hormone balance [31]. Stable blood sugar prevents spikes and crashes that might trigger stress hormones at night, which leads to better sleep testosterone quality [32].
Caloric restriction offers another promising dietary approach. Studies show that obese people who followed caloric restriction for three months saw their total testosterone levels rise along with major fat loss [35]. This approach might help older men with extra weight who want natural remedies for male andropause and low testosterone.
Conclusion
Men in their 60s and beyond need healthy testosterone levels. While hormone levels naturally drop with age, exercise remains the most powerful way to support testosterone production at any age. Studies show that regular physical activity boosts hormone production and fights off symptoms of low testosterone.
A testosterone-supporting fitness program should focus on resistance training. The best hormonal response comes from exercises that work large muscle groups - squats, deadlifts, and bench presses. These movements build functional strength you need to stay independent. On top of that, HIIT provides great benefits quickly. Research shows it can raise testosterone levels even in men who haven't exercised before.
The right balance is vital to succeed long-term. Working out too hard without enough rest can hurt your hormone levels through overtraining. Watch for warning signs like constant tiredness, worse performance, and higher resting heart rate. You might need to adjust how hard or often you work out. Rest days help your body repair and grow stronger - they're just as important as workout days.
Exercise and diet work together to support optimal testosterone. You need moderate protein intake (0.8-1.2g per kg of body weight) for amino acids, but too much might have negative effects. Fatty fish, oysters, and olive oil help hormone health through their nutrients. A detailed andropause diet supports physical activity and helps optimize hormones.
Good sleep supports testosterone production by a lot since most hormone release happens during REM sleep. Men who don't sleep well often have hormone problems that exercise alone won't fix.
Of course, men over 60 should be careful with exercise and modify as needed. Start slow, focus on proper form, and check with your doctor before trying new routines. This will keep you safe while getting hormone benefits. Almost any man can exercise effectively, no matter their fitness level.
Strategic resistance training, careful HIIT, good nutrition, and quality sleep give you a powerful mix of natural testosterone remedies for male andropause. While medications exist, exercise offers health benefits that surpass just hormone optimization - from heart health and better movement to sharper thinking and emotional wellness.
Men who take this integrated approach often find benefits that go beyond lab test numbers. They get more energy, better body shape, improved mood, and greater confidence. These improvements in life quality ended up mattering more than specific hormone levels.
Age is just one part of testosterone health. You can support your hormones through your 60s, 70s, and beyond with consistent exercise strategies, proper recovery, good nutrition, and enough sleep.
Key Takeaways
Exercise offers a powerful, natural solution for men over 60 to combat declining testosterone levels and maintain hormonal health without pharmaceutical intervention.
• Resistance training with compound movements like squats and deadlifts provides the strongest testosterone boost - exercises engaging large muscle groups generate greater hormonal responses than isolated movements.
• HIIT delivers remarkable results in minimal time - just 3-6 minutes weekly can maintain testosterone increases of up to 17% in previously sedentary older men.
• Recovery becomes more critical with age - men over 60 need longer rest periods between intense sessions to avoid overtraining, which can actually decrease testosterone levels.
• Combine strength training 2-3 times weekly with moderate cardio - following NHS guidelines of 150 minutes moderate activity plus strength work optimizes hormonal benefits safely.
• Nutrition and sleep amplify exercise benefits - moderate protein intake (0.8-1.2g/kg body weight) and quality sleep during REM stages support testosterone production synergistically with physical activity.
The research is clear: consistent exercise not only stimulates testosterone production but also addresses symptoms like muscle loss, fatigue, and decreased bone density. This comprehensive approach delivers benefits extending far beyond hormone optimization, including improved cardiovascular health, enhanced mobility, and better quality of life for men navigating their 60s and beyond.
FAQs
Q1. What are the best ways for men over 70 to increase testosterone naturally? Men over 70 can boost testosterone naturally by focusing on resistance training exercises, losing excess weight, and increasing muscle mass. Compound movements like squats and deadlifts that engage large muscle groups are particularly effective. Additionally, high-intensity interval training (HIIT) has shown promising results, even with short weekly sessions.
Q2. How much exercise is recommended for a 70-year-old man per week? The general recommendation for older adults is 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into 30-minute sessions, 5 days a week. Additionally, strength training exercises should be performed at least twice a week to maintain muscle mass and support testosterone production.
Q3. What exercises are most effective for boosting testosterone levels? Compound resistance exercises that engage multiple large muscle groups simultaneously are most effective for boosting testosterone. These include squats, deadlifts, bench presses, and rows. High-intensity interval training (HIIT) has also shown significant benefits for increasing testosterone levels in older men.
Q4. How important is recovery for older men trying to optimize testosterone through exercise? Recovery is crucial for men over 60 aiming to optimize testosterone through exercise. As we age, our bodies require longer recovery periods between intense workouts. Overtraining can actually decrease testosterone levels, so it's essential to balance workout intensity with adequate rest and sleep to support hormone production.
Q5. How does nutrition support exercise-induced testosterone benefits in older men? Proper nutrition amplifies the testosterone benefits of exercise in older men. A balanced diet with moderate protein intake (0.8-1.2g per kg of body weight) provides sufficient amino acids for muscle maintenance without potential negative effects on testosterone. Foods rich in zinc, vitamin D, and healthy fats can further support hormone production. Additionally, quality sleep is crucial, as most testosterone release occurs during deep sleep cycles.
References
[1] - https://www.va.gov/WHOLEHEALTHLIBRARY/tools/improving-low-testosterone-naturally.asp
[2] - https://www.hss.edu/health-library/move-better/hiit-workouts-seniors
[3] - https://www.sciencedirect.com/science/article/abs/pii/S0167494324001274
[4] - https://t-nation.com/t/for-the-over-60-crowd-split-vs-full-body/252832
[5] - https://www.health.harvard.edu/exercise-and-fitness/hiit-workouts-for-older-adults-a-guide-to-safe-and-effective-high-intensity-interval-training
[6] - https://mdmercy.com/about-mercy/news-and-media/news/2017/june/seniors-preparing-for-exercise-and-avoiding-injury
[7] - https://www.allarahealth.com/blog/weight-training-for-hormonal-health
[8] - https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
[9] - https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2673735
[10] - https://www.hss.edu/health-library/move-better/overtraining
[11] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5510446/
[12] - https://honehealth.com/edge/high-intensity-interval-training-testosterone/?srsltid=AfmBOor4qDlsH3xacC6oQxVKaLP9wI4WREp-OcLU6hb9g27XaxwH-fPx
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[14] - https://www.aarp.org/health/healthy-living/high-intensity-interval-training-workout/
[15] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5551442/
[16] - https://www.trainingpeaks.com/blog/fast-after-50-high-intensity-interval-training-and-the-aging-athlete/
[17] - https://f45training.com/article/modify-workout-for-over-60/
[18] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9176307/
[19] - https://www.nm.org/healthbeat/healthy-tips/fitness/quick-dose-can-physicial-activity-affect-testosterone
[20] - https://www.agingheroes.com/post/aging-and-overtraining-here-s-how-to-know-if-you-are-doing-too-much-and-what-to-do-about-it
[21] - https://www.templehealth.org/about/blog/what-older-adults-need-to-know-about-exercising-safely
[22] - https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
[23] - https://www.nia.nih.gov/health/exercise-and-physical-activity/tips-getting-and-staying-active-you-age
[24] - https://www.healthline.com/health/exercise-fitness/balance-exercises-for-seniors
[25] - https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
[26] - https://www.svetness.com/blogs/The-Best-Workout-Routines-for-Men-Over-40
[27] - https://www.acefitness.org/resources/pros/expert-articles/5939/10-testosterone-boosting-workouts/?srsltid=AfmBOoqNg0VD1ZTu1NBbH8Ix1ccZYT3VJW7y2l8Gtz14Fygsph5Wi563
[28] - https://www.hss.edu/health-library/move-better/muscle-mass-testosterone
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