To maximize hormone production and improve physical strength, it’s important to focus on the right types of exercises. For men, testosterone levels begin to drop by about 1-2% each year after the age of 30. These hormones drive muscle repair, growth, and overall physical strength. When it comes to physical strength and performance, anabolic hormones such as testosterone, human growth hormone (hGH), and insulin-like growth factor 1 (IGF-1) play critical roles. The 6β-hydroxylation of testosterone is catalyzed mainly by CYP3A4 and to a lesser extent CYP3A5 and is responsible for 75 to 80% of cytochrome P450-mediated testosterone metabolism. In addition to conjugation and the 17-ketosteroid pathway, testosterone can also be hydroxylated and oxidized in the liver by cytochrome P450 enzymes, including CYP3A4, CYP3A5, CYP2C9, CYP2C19, and CYP2D6. A small portion of approximately 3% of testosterone is reversibly converted in the liver into androstenedione by 17β-HSD. In the hepatic 17-ketosteroid pathway of testosterone metabolism, testosterone is converted in the liver by 5α-reductase and 5β-reductase into 5α-DHT and the inactive 5β-DHT, respectively. Studies have demonstrated that testosterone administration improves stair-climbing power, leg press power, and chest press strength and power (Storer et al., 2017). Third, age-related mitochondrial dysfunction reduces ATP synthesis, limiting muscle contractile capacity. Second, type II fibers, critical for strength and power, exhibit more pronounced atrophy and decrease in number with age, while type I fibers are less affected (Lexell, 1995). Testosterone plays a key role in muscle growth, energy, libido, and mood regulation. Even so, cardio remains an important part of a healthy fitness routine. Despite these differences, HIIT can still provide important benefits such as improving cardiovascular fitness, metabolic health, and endurance. Some research suggests HIIT may temporarily increase testosterone in men. However, the hormonal response varies between individuals and tends to be smaller in women. Both testosterone and DHT bind to an androgen receptor; however, DHT has a stronger binding affinity than testosterone and may have more androgenic effect in certain tissues at lower levels. Testosterone can either directly exert effects on target tissues or be metabolized by 5α-reductase into dihydrotestosterone (DHT) or aromatized to estradiol (E2). In addition to its role as a natural hormone, testosterone is used as a medication to treat hypogonadism and breast cancer. Either way, adding strongman exercises to your workouts makes training fun and, yes, undeniably functional.
