For decades, a persistent myth has circulated in gyms, on social media platforms, and within sports clubs: those who masturbate lose testosterone, strength, and muscle mass. Particularly in strength training, bodybuilding, and martial arts, it is often claimed that sexual abstinence leads to increased aggressiveness, higher testosterone levels, and better athletic performance.
But what does science really say? Is masturbation an obstacle to muscle growth and athletic success, or is it merely a myth that has been propagated over generations?
The Origin of the Myth
The notion that sexual activity impairs physical performance dates back to antiquity. For a long time, many trainers and athletes believed that ejaculation depletes the body of energy and thus reduces strength, endurance, and concentration.
Even today, some athletes practice sexual abstinence before competitions. However, the scientific evidence paints a distinctly different picture.
What Happens to Hormones After Masturbation?
Many fitness enthusiasts fear that masturbation lowers testosterone levels, thereby hindering muscle building.
In fact, studies show that testosterone can temporarily increase during sexual arousal. After orgasm, the levels normalize again. No long-term drop in testosterone levels has been proven. The hormonal changes are temporary and have no significant impact on muscle growth or strength development.
For muscle growth, the key factors are:
- adequate protein intake
- progressive strength training
- quality of sleep
- caloric intake
- recovery
The frequency of masturbation is not, according to current knowledge, one of the performance-determining factors.
Masturbation Before Training
A common question is: Should you masturbate before training?
Current research suggests that sexual activity or masturbation before physical exertion does not negatively impact strength, endurance, and performance in the majority of cases. A comprehensive systematic review with meta-analysis from 2022 concluded that sexual activity within 30 minutes to 24 hours before physical exertion does not cause significant disadvantages in terms of strength, power, or endurance.
Interestingly, some newer studies even show slight performance improvements. A 2026 study of trained athletes recorded marginally longer endurance times and slightly increased grip strength following masturbation. While the differences were small, they clearly contradict the notion that masturbation worsens sports performance.
Effects on Muscle Growth
Muscle growth results from mechanical tension, adequate nutrient supply, and recovery.
There is no high-quality scientific evidence that regular masturbation prevents muscle growth or slows muscle building. The brief hormonal fluctuations following an orgasm are too minor and too short to measurably impact protein synthesis or long-term muscle development.
For those who train consistently, consume enough protein, and get sufficient sleep, masturbation will not produce any significant disadvantages in muscle building.
Impact on Strength and Maximum Strength
Particularly strength athletes often fear a decline in performance with heavy compound exercises like squats, deadlifts, or bench presses.
The current data shows no significant decreases in maximum strength or strength endurance following sexual activity. Multiple studies found no significant differences between sexual abstinence and sexual activity before performance tests.
The widespread belief that "stored testosterone" leads to greater strength through abstinence is not supported by modern sports science.
Psychological Effects
While the physical effects seem negligible, psychological factors can play a role.
Some athletes report post-masturbation:
- better relaxation
- less stress
- better sleep
- lower nervousness
Others feel temporarily tired or less motivated.
These differences are individual and are less related to hormonal changes than to personal habits, expectations, and psychological factors.
When Might Masturbation Indirectly Affect Performance?
While masturbation itself has little impact on muscle growth or performance, accompanying circumstances can be problematic.
Examples:
- lack of sleep from staying up late
- neglecting training or nutrition
- excessive pornography consumption
- psychological stress or feelings of guilt
In such cases, the potential drawbacks do not arise from masturbation itself, but from the associated behaviors.
The Overall Scientific Assessment
Modern research presents a clear picture:
Masturbation does not permanently lower testosterone levels, does not reduce muscle growth, and does not typically impair athletic performance. Most scientific studies show either no effect or minimal changes without practical relevance for fitness enthusiasts and athletes.
To maximize training performance, one should focus significantly more on sleep, nutrition, training planning, and recovery than on the question of whether masturbation impairs muscle growth.
Conclusion
The myth that masturbation destroys muscle growth, strength, or athletic performance is not supported by the current scientific literature. Short-term hormonal changes following orgasm are normal but have no significant effect on long-term training success.
For most fitness enthusiasts, masturbation is neither a muscle killer nor a performance killer. The decisive factors for progress remain consistent training, adequate protein intake, a quality diet, sleep, and good recovery.
Scientific Sources
- Zavorsky GS, Brooks RA. The Influence of Sexual Activity on Athletic Performance: A Systematic Review and Meta-Analyses. Scientific Reports, 2022.
- Dhahbi W et al. Acute and Delayed Effects of Sexual Activity on Athletic Performance: A Scoping Review Across Sex, Age, and Ethnicity. International Journal of Sports Physiology and Performance, 2026.
- Fernández-Lázaro D et al. Sexual Activity Before Exercise Influences Physiological Response and Sports Performance in High-Level Trained Men Athletes. Physiology & Behavior, 2026.
