Low Testosterone After 35: How to Fight Back With Training and Smart Supplementation

If you’re over 35 and feeling more tired than usual, struggling to build muscle, or just not “yourself” in the gym or in life—you’re not alone.

Testosterone levels start to decline around age 30, and by your mid-to-late 30s, the drop becomes more noticeable. What used to work in your 20s—training hard, eating whatever, staying lean—isn’t working anymore.

The result?

Low energy and motivation

Slower muscle growth and longer recovery

Increased body fat (especially around the belly)

Lower libido and drive

Here’s the good news: You don’t have to accept it. You can naturally boost testosterone through focused training and smart supplementation.

How Low T Affects Your Fitness

Testosterone is your body’s master hormone for:

Muscle building

Fat burning

Recovery

Mood and confidence

Sexual performance

When levels are low, you feel slower, softer, and more tired. It becomes harder to push through workouts, and you don’t see the same return on your effort.

Workouts That Naturally Boost Testosterone

To stimulate natural testosterone production, you need to train with intensity and lift heavy—but smart. Here's what works best:

1. Compound Lifts (2-3x per week)

Exercises that work multiple muscle groups send a strong hormonal signal.

Best choices:

Dumbbell squats

Dumbbell deadlifts or RDLs

Dumbbell bench press or floor press

Pull-ups and push-ups

Heavy kettlebell swings

Keep reps in the 6–12 range, rest 60–90 seconds, and focus on perfect form.

2. HIIT Finishers (1–2x per week)

Short bursts of high-intensity work followed by rest help burn fat and increase growth hormone and testosterone levels.

Try this finisher:

20 seconds kettlebell swings

20 seconds push-ups

20 seconds jump squats

Rest 60 seconds

Repeat 4–5 rounds

3. Train Consistently, Not Excessively

Overtraining or not recovering properly can spike cortisol, the enemy of testosterone. Train 4–5x per week, prioritize sleep, and take at least 1–2 full rest days.

Supplements That Can Help

While no supplement replaces sleep, clean nutrition, and smart training—certain ones can support your body’s natural T production.

1. Vitamin D3

Many men are deficient, especially in colder climates. Low D3 = low testosterone.

Dose: 2,000–5,000 IU daily (get your levels checked)

2. Zinc + Magnesium (ZMA)

Supports hormone production, recovery, and better sleep—critical for testosterone.

3. Ashwagandha

An adaptogen that reduces stress and cortisol, improving T levels and libido.

4. Fenugreek Extract

Shown in some studies to support free testosterone and sexual health.

5. PRIMAL Pre-Workout by Animal Pak

(Use code MATTR for 15% off)

It provides clean energy, supports blood flow, and delivers nutrients that prime your workouts for performance—without the crash.

Final Word

Testosterone decline isn’t a death sentence—it’s a wake-up call.

With the right strategy, you can reclaim your energy, rebuild your body, and get back to feeling like yourself again.

✅ Lift smart and heavy

✅ Sprint or do HIIT

✅ Get quality sleep

✅ Fuel your body

✅ Supplement where needed

Need help designing a T-boosting training plan? I coach men 35+ with proven strategies to get leaner, stronger, and feel like athletes again—no matter how long it's been.