Sadly, our testosterone levels drop as we age. It would be amazing if we could continue to build and maintain muscle like we did in our twenties, but unfortunately, that’s not how our bodies work. Research shows that your testosterone drops one percent each year after you turn 30. Another study published in Sex Medicine also found that the a decrease in testosterone drop can be anywhere from 0.4 to 2.6 percent each year (1). In this post, we’ll look at:
- What decides your T levels
- What’s the norm?
- Levels during puberty
- Levels in your 20’s
- Levels in your 30’s
- Levels ages 40-59
- Levels ages 60+
- What can you do to stay topped up?
Genetics and lifestyle play key roles. If you eat a healthy diet, get proper sleep, and avoid over-consuming alcohol, you’ll be able to slow the rate at which your testosterone declines.
What is a normal range for testosterone levels?Research shows that a range between 300 to 1000ng/dL with an average 630ng/dL is a healthy range in adults (2). Here are some key findings in how testosterone contributes to your physical development in your youth as well as how it impacts our health as we age.
Testosterone Levels During PubertyPuberty is the time in your life when your body changes from a boy to a man. It’s also the period in your life when your testosterone levels skyrocket. The quick rise in testosterone causes most of the masculine traits you develop. Your deepened voice, ability to build muscle, and body hair growth are all thanks to testosterone. Your testosterone levels continue to increase until you’re about 19 or 20 years old (3).
Testosterone Levels between Ages 20-29Testosterone levels remain high throughout your twenties. During this period in your life, muscle growth is easier to attain than it will be later in life. Also, during this time, most men also don’t experience many issues with sexual dysfunction. However, some men in their twenties do experience low testosterone (hypogonadism). Low testosterone in young men may be caused by testicular trauma, poor lifestyle habits, or a hormonal disorder. Obese men are also at a significant risk of developing hypogonadism (4).
Testosterone Levels between Ages 30-39When you reach thirty years of age, your testosterone levels begin to decline. Most likely, you won’t notice a big change during this stage of your life. As you approach forty, building muscle may become more difficult, and you may have trouble staying lean. Most men at this age doesn’t experience abnormally low testosterone levels. However, those who have poor lifestyle habits, like eating food high in processed fat, have a higher risk of developing low testosterone (5).
Testosterone Levels between Ages 40-59Men over forty often notice symptoms of declining testosterone levels. They start noticing that it’s harder to build lean muscle compared to when they were younger. Men often go through mood changes caused by low testosterone around the same time in their lives as women go through menopause. This change in mood is also known as irritable male syndrome, characterized by increased nervousness, irritability, lethargy, and depression (6).
Testosterone Levels in Ages 60+Men over sixty are at the highest risk of developing low testosterone. About 20 percent of men over the age of sixty have low testosterone (7). By the time they reach seventy, more than 35 percent of men have low testosterone with 13 percent of them having them clinically low levels (8).
The Basics to Increasing Your Testosterone LevelsAlthough it’s inevitable that your testosterone levels will decline with age, there are some things you can do to keep your testosterone levels from reaching clinically low levels. For starters, eating a clean diet, avoiding stress, and sleeping properly can all help you increase and maintain a normal and healthy range. There are also several good testosterone boosting supplements that contain nutrients that will enhance your body’s natural production of testosterone.
- What is a normal range for testosterone levels?
- Testosterone Levels During Puberty
- Testosterone Levels between Ages 20-29
- Testosterone Levels between Ages 30-39
- Testosterone Levels between Ages 40-59
- Testosterone Levels in Ages 60+
- The Basics to Increasing Your Testosterone Levels