Should I Be Doing Cardio While I’m on TRT?

When men start testosterone replacement therapy (TRT), the first things on their mind are usually energy, strength, mood, and muscle. Cardio? It’s not always at the top of the list. In fact, a lot of guys wonder if it even fits with their new TRT routine.

The short answer: yes, you should be doing cardio on TRT. But let’s break down why—and how much is the right amount—so you can get the benefits without burning yourself out.

Why Cardio Still Matters on TRT

Testosterone therapy can help restore healthy hormone levels, which often means more energy, better recovery, and improved body composition. But testosterone isn’t a magic bullet. Your cardiovascular health still depends on movement.

Here’s what cardio brings to the table:

• Heart health – Testosterone supports muscle, but your heart is still a muscle too. Regular cardio strengthens it and keeps your blood vessels flexible.
• Metabolic boost – Cardio improves how your body handles glucose and insulin, helping prevent weight gain and metabolic issues.
• Mood & stress relief – TRT can lift brain fog and low mood, but cardio adds another layer by reducing stress hormones like cortisol.
• Endurance – Strength training builds power. Cardio builds staying power. The two together create a balanced fitness base.

The Balance: Not Too Little, Not Too Much

Here’s where many men go wrong: they either ditch cardio completely (“I’m just here for the gains”) or they overdo it, spending hours pounding pavement.

• Too little cardio: You may gain muscle but keep stubborn belly fat, or you may miss out on heart-health benefits.
• Too much cardio: You could actually blunt muscle growth and recovery, even with TRT on board.

The sweet spot for most men on TRT is:

• 150 minutes of moderate cardio per week (brisk walking, light jogging, cycling) or
• 75 minutes of higher-intensity cardio per week (interval sprints, HIIT sessions, rowing).

This can be broken down into 20–30 minutes, 3–4 times per week. Enough to support your health without cutting into your lifting progress.

The Best Types of Cardio for TRT Patients

Not all cardio feels the same—or has the same effect on your training. If you’re lifting heavy and rebuilding strength on TRT, you’ll want cardio that complements, not competes.

• Walking or incline treadmill – Gentle, great for recovery days, and helps fat loss without stressing joints.
• Cycling or spin – Low impact, good calorie burn, and easy to scale intensity.
• Rowing – A full-body cardio workout that also builds some muscle endurance.
• HIIT (high-intensity interval training) – Efficient and time-saving. Just be sure not to overdo it on your heavy lifting days.

Putting It All Together

Think of TRT as restoring your engine. Weightlifting is the horsepower. Cardio is the oil that keeps everything running smoothly. You wouldn’t put a brand-new engine on the road without proper maintenance—and your body is no different.

A practical weekly routine might look like this:

• 3–4 days of weight training
• 2–3 cardio sessions (mix of steady-state and intervals)
• 1 active recovery day (stretching, walking, light yoga)

TRT puts fuel back in the tank. Strength training helps you use it to build muscle, and cardio keeps your engine running smoothly for the long haul. A couple of cardio sessions each week won’t hurt your gains—it’ll help you enjoy them longer. Start small, stay consistent, and let the benefits stack up.

👉 Pro tip: If you haven’t done cardio in a while, don’t overthink it. Add two 20-minute brisk walks to your week. Build from there. Over time, you’ll find the balance that works best for you.