For Optimal Hormonal Health, Is It Best to Avoid Activities That Spike Your Cortisol?

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You may have heard that low-intensity workouts are best for hormone health — and, conversely, that high-intensity workouts wreak hormonal havoc.

But regular exercise that includes a balance of varied intensities is one of the best ways to establish a healthy cortisol rhythm and regulate other hormones, including testosterone, estrogen, insulin, serotonin, and dopamine, says Samantha McKinney, RD, director of LTH Nutrition at Life Time.

So why has this bit of misinformation created such a buzz?

In part it’s because exercise — especially moderate- to high-intensity exercise — does, in fact, cause your body to release cortisol. And chronically elevated cortisol levels can cause a range of health issues, including weakness, fatigue, mood changes, sleep issues, low immunity, muscle breakdown, and fat gain, McKinney says.

When cortisol spikes too often or takes too long to return to normal — for instance, if someone ­exer­cises too much without managing their nutrition, sleep, or stress — the body might keep baseline cortisol levels high, even at rest.

But when exercise is approached in a balanced manner, and overall stress is managed with recovery, the cortisol spike is not only temporary but desirable, explains Brad Dieter, PhD, MS, scientific advisor for the National Academy of Sports Medicine.

Understanding the Cortisol Curve

Cortisol is nicknamed the stress hormone because it helps the body respond to stress. Because exercise is a form of stress, cortisol kicks in when you work out; it stimulates your body to produce more glucose and release fat from storage sites. That process provides the energy needed to sustain your workout, Dieter explains.

This is healthy, normal, and beneficial. Cortisol typically returns to baseline levels (or below) shortly after a workout, usually within 60 to 90 minutes.

Over time, these cortisol bursts train your body to better adapt to stress, no matter the source. So it’s inaccurate to say that you should avoid activities that spike cortisol. “Especially when there is evidence to show the metabolic benefits of higher-intensity exercise,” Dieter says.

(Learn more about how to manage low cortisol levels and high cortisol levels to keep inflammation, cravings, and belly fat at bay at “How to Balance Your Cortisol Levels Naturally.”)

The Healthy Hormone Routine

When it comes to exercise, a varied workout routine is the best way to support your hormones. “Including a variety of different training modalities can create a more balanced exposure to different hormones and help build a more robust physiology,” Dieter notes.

What follows is a look at various activities and intensities that you might include in your routine and how they affect hormones.

Resistance training: Whether you lift barbells, use weight machines, or stick to body-weight activities like vinyasa yoga, Pilates, and calisthenics, resistance training releases testosterone and growth hormones, which play key roles in building new tissue. Do at least two full-body strength workouts weekly, using a resistance or load that is challenging but that still allows you to maintain good form.

Low-intensity exercise: Gentle, low-intensity workouts, like restorative yoga and walking, lower cortisol in the moment. These activities can be done most days with minimal risk of overdoing it. They’re also helpful for staying active on recovery days or calming your body in times of stress.

Moderate-intensity cardio: Performing activities like running, cycling, swimming, and hiking at a moderate intensity helps your body become more receptive to insulin, a hormone that regulates blood-sugar levels. Aim for at least 150 minutes of moderate intensity per week.

High-intensity efforts: High-intensity exercise also has a positive effect on insulin and can help balance testosterone. For most people, McKinney suggests sticking to just one or two higher-intensity workouts per week. (See “How to Do a HIIT Workout” for a bike workout and timing ratios to try.)

Intentional recovery: Making time to refuel and restore your body between workouts has numerous benefits. Among them, proper recovery “allows the body to reset hormone levels to baseline,” Dieter says.

To best support your fitness and hormones, ­prioritize sleep, nutrition, and stress management. (Learn more about optimizing your rest days at “Why Workout Recovery Days Are Essential for Optimal Fitness.“)

This article originally appeared as “Exercise & Cortisol” in the January/February 2026 issue of Experience Life.