When we think about testosterone, most people picture men and muscle growth. But here’s the truth: women produce testosterone too, just in smaller amounts, and it’s essential for muscle tone, strength, energy, and even confidence.
In fact, research shows that testosterone plays a critical role in female health, particularly during perimenopause and menopause, when natural levels often decline.
Testosterone is a sex hormone made by the ovaries and adrenal glands. In women, it supports:
According to the British Menopause Society, healthy testosterone levels help preserve lean muscle and reduce fatigue, benefits that go far beyond aesthetics.
Women can experience low testosterone for several reasons, hormonal contraception, overtraining, stress, or natural decline with age.
Common symptoms include:
Studies show that by the time a woman reaches menopause, her testosterone levels may drop by up to 50% compared with her 20s.
A 2020 review in the Journal of Clinical Endocrinology & Metabolism found that even small changes in testosterone can influence muscle protein synthesis, the process that helps your body build and maintain lean tissue.
However, women don’t need, and shouldn’t aim for, male levels. Balanced, physiological testosterone supports tone and strength, not bulk.
You can naturally support your hormone balance and muscle health through:
Include healthy fats (olive oil, avocado, nuts) and protein with every meal.
Zinc, magnesium, and vitamin D are particularly important for hormone production and muscle recovery.
Lifting weights or doing bodyweight workouts 3x a week can boost natural testosterone and growth hormone levels, helping preserve lean muscle.
Poor sleep and chronic stress raise cortisol, which can lower testosterone. Prioritise rest and stress management techniques like yoga or mindfulness.
Extreme exercise or calorie restriction can suppress hormone production. Balance is key for sustainable results.
If you’re noticing low energy, reduced muscle strength, or changes in mood or libido, consider a hormone test.
Your results can help tailor nutrition, training, and medical support to what your body needs. Always discuss results with a GP or specialist before starting any hormone therapy.
Yes. It’s vital for energy, muscle, mood, and libido, just in smaller amounts than men.
Resistance training, sleep, and balanced nutrition can help maintain healthy hormone levels.
Only under medical supervision. Testosterone therapy may be prescribed for low libido or menopausal symptoms, but overuse can cause side effects.
Typical female total testosterone ranges are 0.3–2.4 nmol/L (consult your healthcare provider for interpretation).
As women, we’re often taught to focus on shrinking, smaller portions, smaller bodies, smaller goals. But the science says otherwise. Muscle is empowerment. Strength protects. And hormones like testosterone are key to helping us live with energy, confidence, and vitality at every age