Low libido
Overtraining and Low Libido: When Exercise Lowers Your Sex Drive
Heavy endurance training without enough recovery can lower libido in men. Learn the signs of overtraining and how to train for a healthy sex drive.
In short: Overtraining can lower libido. A 2017 study found men who did the most intense and longest endurance training were more likely to report lower libido. Exercise is good for sexual health, but too much training with too little recovery can lower testosterone, energy and desire.
Is exercise good or bad for your sex drive?
For most men, regular exercise improves sexual health. It boosts circulation, mood, confidence and energy, and helps prevent the conditions that cause erection problems. Read exercises to increase testosterone.
The problem comes at the extreme end. Comrades, Ironman and long-distance cycling training is popular in South Africa, and some men push their training so hard that their sex drive drops.
What the research shows
A study published in 2017 in Medicine and Science in Sports and Exercise surveyed more than 1,000 physically active men. Those who reported the highest intensity and longest duration of endurance training were significantly more likely to have low or decreased libido than men who trained more moderately.
Researchers have also described “exercise-hypogonadal male condition”, in which some men who do heavy endurance training for years have lower resting testosterone.
Why overtraining lowers libido
Energy deficit
If you burn far more energy than you eat, your body may cut back on functions it sees as non-essential, including sex hormone production.
Hormone changes
Heavy training without recovery raises cortisol and can lower testosterone. See cortisol and testosterone.
Fatigue and poor sleep
Overtrained athletes often sleep poorly, feel constantly tired and have little energy left for intimacy.
Mental load
Strict training schedules, early starts and pressure to perform can crowd out time and energy for your relationship.
Signs of overtraining
- Ongoing tiredness that does not improve with rest days
- Performance plateau or decline
- Higher resting heart rate
- Poor sleep, irritability or low mood
- Frequent colds or niggling injuries
- Low sex drive and fewer morning erections
How to train for a healthy sex drive
Build in recovery
Plan easy weeks every three to four weeks, and at least one full rest day a week.
Eat enough
Match your food intake to your training load, with enough carbohydrates, protein and healthy fats. Under-fuelling is a common hidden cause of low libido in athletes.
Prioritise sleep
Aim for seven to nine hours. Sleep is when your body repairs and produces hormones.
Mix up your training
Add strength training and shorter, varied sessions rather than only long endurance work.
Watch for saddle problems
Cyclists can develop numbness or erection changes from saddle pressure. A proper bike fit and a cut-out saddle may help. Persistent numbness should be checked.
Avoid “booster” shortcuts
Some athletes turn to unregistered testosterone boosters or supplements with hidden ingredients. These can be unsafe and may contain banned substances. See DHEA for men.
When to see a professional
If low libido continues after a few weeks of reduced training and better recovery, or you have other symptoms such as weight loss, breast tenderness or very low energy, see an appropriately registered medical professional for assessment, which may include blood tests.
How a naturopath can help
A naturopath can help you balance training, nutrition, sleep and stress, with natural support for energy and libido. We work with many active men and understand the demands of race season.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Has your interest in sex dropped noticeably compared with before?
- Are you taking any regular medicines, such as antidepressants or blood pressure tablets?
- Have you been feeling low, anxious, stressed or tired most days?
- Have you noticed erection, ejaculation or orgasm changes as well?
- Is the change affecting your relationship or how you feel about yourself?
Never stop a prescribed medicine on your own – speak to your prescriber. If low mood is affecting daily life, reach out for mental health support. A naturopath can help with natural support alongside medical care.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our mens clinic prices for details.
Frequently asked questions
Can too much exercise lower your sex drive?
Yes. Very intense or long endurance training without enough recovery has been linked to lower libido in men.
Does overtraining lower testosterone?
Heavy endurance training over long periods can lower resting testosterone in some men, especially with too little food and sleep.
How do I know if I am overtraining?
Signs include ongoing tiredness, poor performance, poor sleep, irritability, frequent illness and low sex drive.
Will my libido return if I train less?
For most men, libido improves with more recovery, enough food and better sleep.
Is regular exercise good for erections?
Yes. Moderate, regular exercise supports circulation, mood and testosterone, and lowers the risk of erection problems.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Walk in at our Sandton practice any time, day or night, or book ahead. Outside Gauteng? Book a remote consultation.
References and further reading
- BCMJ: Risk-benefit paradox of exercise revisited: Male sexual libido
- NHS: Loss of libido
- NIDDK: Symptoms and causes of erectile dysfunction
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
