Your Exercise Routine and Acne

One of the most powerful factors stimulating the secretion of sebum – skin oil that can clog the pores and cause your acne – is a male hormone called testosterone. It happens that even it is a male hormone it is also “produced” by women and… its presence (its production) in the body is closely related to what happens when you engage in intense exercise or other physical activities.

Here is a full story on Hormones, Exercise and… Acne

Testosterone and Acne

Frequent exercise produces transient testosterone elevations in both men and women—beneficial for muscle and metabolic health—but not so if you count acne risk.

Testosterone and its derivatives stimulate sebaceous glands, increasing sebum production—a core driver of acne in both sexes.

• Higher testosterone correlates with increased sebum, clogged pores, and proliferation of Cutibacterium acnes, triggering inflammatory lesions.
• In women, 72% of adult acne correlates with elevated androgen levels, underscoring a strong link between sex hormones and acne severity.
• Testosterone modulation—through birth control or anti-androgens—can reduce acne by inhibiting these androgen-driven pathways.

Exercise, Hormonal Fluctuations & Acne Risk

• Hormonal Acne Triggered by Exercise: Intense exercise can acutely raise cortisol and androgen precursors, increase sebum production and trigger inflammatory acne, especially on the lower face (chin/jawline).
• IGF-1: Insulin-like growth factor 1 (IGF-1), also released during intense exercise, may enhance sebaceous activity and lipid production, exacerbating acne.
• Mechanical & Sweat Factors: Sweat, friction from clothing or equipment, and delays in hygiene can lead to acne mechanically affecting areas in contact with gear (e.g., back and chest).

Does Exercise Affect Women and Men Differently?

Men

• Resistance training and high-intensity interval training (HIIT) produce short-term spikes in testosterone that typically last 15–60 minutes post-workout—especially effective in younger or less trained individuals.
• Over weeks of regular moderate resistance and aerobic exercise, men experience average baseline increases in testosterone due to reductions in body fat and improved insulin sensitivity.
• Conversely, excessive endurance training, particularly at elite or overtraining levels, may reduce resting testosterone through stress-induced suppression of the hypothalamic-pituitary-gonadal axis—a phenomenon known as the exercise-hypogonadal male condition.

Women

• Women also experience transient increases in testosterone and androgen precursors (e.g., DHEA-S) following resistance or HIIT workouts.
• A 2025 MDPI study showed that after 10 weeks of HIIT or traditional resistance training, women exhibited decreases in testosterone (~50–60%) alongside increases in estrogen, suggesting complex regulatory adaptations.
• Overall, resistance training in women helps optimize bioavailable testosterone and reinforce androgen receptor responsiveness, which contributes to muscle development and hormonal balance.

Basic Tips: How to Exercise and Still Keep Your Skin Clear

• Prioritize Recovery: Adequate rest and avoiding overtraining blunt cortisol-mediated sebum spikes.
• Maintain Hygiene: Shower post-exercise, wear breathable attire, avoid reusing sweaty gear, and wipe sweat during workouts. Use fresh towels and do not rub—pat your skin dry after showers and cleansing.
• Choose Balanced Workouts: Resistance and moderate aerobic training support hormonal balance; high-volume endurance workouts may dampen testosterone in men if not paired with nutrition and recovery.
• Support Hormonal Stability: Integrating stress-reduction techniques, balanced diet, and sufficient sleep enhances endocrine balance and skin clarity.
• Individualize Your Approach: Monitor your skin trends relative to workout intensity and adjust routines to minimize flare-ups; consider medical support if hormonal acne persists.

Summary

Exercise is good and necessary for your health, your heart and muscles, and even stress management. But moderation is key, as exercise also stimulates sebum production and may cause skin problems that can dim the joy of a healthy and fit body. Use common sense and the tips above to keep your skin under control.