The Truth About Testosterone

By LeeAnna McMullen, NASM Certified Personal Trainer and Nutrition Coach; ACE Certified · June 10, 2025

This article has not been clinically reviewed.

Ladies, let’s talk testosterone. Yes, that hormone. The one that gets all the macho press, the muscle-bound glory, and the deep voice credit. But here’s the truth: testosterone isn’t just for the guys. It plays a crucial role in your health, fitness, mood, energy, and more. And when it’s low? You feel it.

Whether you’re postpartum, perimenopausal, menopausal, or simply feeling off and can’t quite put your finger on why—testosterone may be part of the picture.

Testosterone: Not Just a “Male Hormone”

Here’s a little science without the snooze: testosterone is an androgen, a group of hormones that includes DHEA and androstenedione. Women produce testosterone in their ovaries, adrenal glands, and peripheral tissues. While men typically have 10 to 20 times more, women still need a certain baseline to feel and function their best.

In healthy women, normal levels range between 15-70 ng/dL. Compare that to the 270-1070 ng/dL range typical for men, and you’ll quickly see that we’re talking about a completely different ball game. You’re not about to grow a beard or biceps overnight. So let’s clear the air: restoring your testosterone to a healthy female level does not make you a man.

What Happens When Testosterone is Low?

1. Muscle Mass Takes a Hit

Testosterone helps preserve lean muscle. So if you’re lifting weights but noticing you’re not making gains like you used to—or worse, you’re losing strength and tone—your T levels may be low. This matters not just for vanity, but for metabolism, insulin sensitivity, and bone density.

2. Fat Loss Becomes an Uphill Battle

Low testosterone often goes hand-in-hand with an increase in body fat, especially around the midsection. That stubborn belly that seems immune to every clean meal and sweat session? T might be a missing link.

3. Mood and Motivation Tank

Feeling less drive, more irritability, and even creeping depression? Testosterone is tied to dopamine (your feel-good neurotransmitter) and energy levels. When T is low, your get-up-and-go might have just got up and went.

4. Sleep Gets Squirrely

Low testosterone can mess with your circadian rhythms and overall sleep quality. And poor sleep further tanks testosterone. It’s a vicious cycle—especially in perimenopause and menopause when sleep already becomes more fragile.

5. Libido Leaves the Chat

Let’s be real: women want and deserve a satisfying sex life. Testosterone plays a key role in desire, arousal, and even sexual satisfaction. Low levels can cause not just disinterest but discomfort.

6. Recovery Slows

From workouts to illness to stress, you may feel like your bounce-back ability just isn’t what it used to be. Testosterone helps regulate inflammation and repair, so if you’re dragging more than usual after your usual routine, low T could be part of the picture.

When Does Testosterone Naturally Decline?

Most women peak in their 20s and experience a slow decline after 30. By the time menopause rolls around, many women have half (or less) of the testosterone they once did. Postpartum women can also experience a sharp dip, especially in combination with sleep deprivation, nutrient depletion, and stress.

But Won’t Testosterone Make Me…Manly?

This is the #1 fear I hear, and it’s understandable. But again: the levels being discussed for women are nowhere near male levels. Supporting optimal testosterone in women does not lead to a square jaw or Hulk hands.

Signs of true virilization (like voice deepening or facial hair) typically happen only with abuse of testosterone or anabolic steroids, not with therapeutic or physiological hormone restoration.

What Can You Do?

Start with the basics:

• Lift heavy: Resistance training is one of the best natural boosters of testosterone.
• Sleep: Prioritize quality sleep (7-9 hours) to support hormone production.
• Nourish smartly: Eat enough protein, healthy fats, and micronutrients like zinc and magnesium.
• Manage stress: Cortisol is testosterone’s hormonal nemesis.
• Test, don’t guess: A simple blood panel can tell you where you stand. Work with a provider who understands women’s hormones.

Final Thoughts from a Seasoned Coach

You are not crazy. You are not lazy. And it’s not all in your head. If your energy, strength, mood, and sex drive have gone MIA, don’t ignore it. Testosterone may be the quiet contributor.