Tongkat Ali (Eurycoma longifolia) has long been celebrated for its adaptogenic and testosterone-boosting properties, enhancing endurance, stamina, and overall vitality.
For individuals incorporating this powerful herb into their regimen, selecting exercises that align with Tongkat Ali’s benefits may maximize results. In fact, there are few studies that show pairing Tongkat Ali supplementation with the right exercises may elevate testosterone, libido, prevent downtime, accelerate muscle recovery and other health benefits.
This article explores five exercises that work synergistically with Tongkat Ali, leveraging on its core pathway in the endocrine system and hormonal responses to give you additional benefits to your health or fitness.
Combining long-distance running (10km-20km) with low-heart rate may boost your testosterone production that helps overall health but it needs to be done in moderation. Running demands sustained energy, endurance, and efficient oxygen utilization – especially if you are in your 40s, and this is where Tongkat Ali provides added benefit to restore your overall hormonal balance, metabolic rate and cardiovascular health.
“Running, as an endurance activity, is a natural testosterone booster that promotes hormonal balance over time,” says Dr. Anthony Hackney, an exercise physiologist and author of Endocrinology of Physical Activity and Sport.
Incorporating Tongkat Ali with long-distance running using low heart-rate training or Maximum Aerobic Function (MAF) method may modulate cortisol levels while optimizing testosterone production in a sustainable manner. This can significantly help not just athletic performance but those experiencing low-T symptoms or athletes who are exposed to exercise-induced hypogonadism.
“Tongkat Ali is used by many recreational runners, marathon and ultramarathon athletes to help them propel further distance and to reduce fatigue by regulating depleting testosterone which is inherent in long-distance runners” says Syed Shazli, Captain and Founder of Kelana Jaya Running Club (KJRC) based in Kuala Lumpur, Malaysia.
Mechanism:
Tips:
Run 3-5 times per week at moderate pace for 30-60 minutes per session. Incorporate one long run (60-90 minutes) or LSD weekly, and to build endurance. To get the most benefit from your running, take Tongkat Ali daily between 200mg – 400mg an hour before your runs. For longer distance more than 10km, take 600mg to 1,000mg in intervals of 15km to balance your hormonal levels for optimal energy utilization, prevent premature muscle fatigue and for faster recovery.
HIIT is another good combination with Tongkat Ali as it involves short bursts of intense exercise followed by brief recovery periods. Sprinting may be incorporated into HIIT where pairing with Tongkat Ali helps to stimulate higher testosterone production, and help you maintain constant supply of energy during the short burst.
“Short, intense exercise bouts like HIIT are powerful stimulators of testosterone production, essential for energy and recovery,” explains Dr. Shawn Talbott, nutritional biochemist and stress expert.
Health experts argue that HIIT provides a boost in testosterone (albeit temporary) after 20-30 minutes, but it may be optimized through Tongkat Ali supplementation at least an hour before HIIT. This increases the chance of optimizing testosterone production during and post workouts.
To make the most out of your HIIT sessions and maximize the benefits of Tongkat Ali, consider working with the best personal trainers in Vancouver, whether through face-to-face or online training courses. A professional trainer can tailor your workout plan to suit your goals, ensuring that your training is not only efficient but also sustainable. They can help you design a routine that incorporates optimal rest, nutrition, and exercise, helping you reach your full potential in both your fitness and supplementation regimen.
Mechanism:
Tips:
Perform HIIT 2-3 times per week with sessions lasting 20-30 minutes. You have to push your limit during the short burst, whilst keeping your max hear rate below 180. You may include 30-second sprints or high-intensity movements followed by 1-minute rest intervals. Pair Tongkat Ali (400mg dose) with a well-structured HIIT schedule to optimize testosterone levels and prevent hormonal imbalances.
Cycling, particularly long-distance or high-resistance rides, demands sustained cardiovascular and muscular effort. Tongkat Ali’s benefits on stamina and energy metabolism make it an excellent supplement for cyclists.
“Endurance sports like cycling improve oxygen delivery and support testosterone release, fueling energy and muscular endurance,” notes Dr. Jason Barker, a sports medicine specialist and naturopathic certified doctor based in Fort Collins, USA.
When tested in the real-world, 40-year-old cyclist Faiz Marwan reported increased in stamina and endurance that helped him finish his 160km after using Tongkat Ali daily for 30 days. In another feedback, former Olympian Cyclist Champion Josiah Ng took standardized Tongkat Ali extract to keep him energized all day.
“There has been many positive feedback from endurance cyclists who took Tongkat Ali regularly. It works well at the higher end when your body is about to hit the wall after the 100km”, said Shahid Shayaa, CEO of AKARALI
Mechanism:
Tips:
Cycle 2-4 times per week for 45-90 minutes per session. Include one interval training ride with sprints or hill climbs to boost stamina. Consistent Tongkat Ali supplementation ensures steady hormonal benefits to sustain energy levels.
Weightlifting challenges muscular strength and requires optimal testosterone for muscle growth and recovery. At the same time, using Tongkat Ali enhances anabolic processes, making it an ideal supplement for strength trainers and weight lifters. This makes it beneficial for bodybuilders and those who are actively searching for the best muscle growing protocol fueled by natural supplementation such as Tongkat Ali.
“Resistance training is one of the most effective ways to naturally boost testosterone levels, essential for muscle growth and repair,” says Dr. Eric Trexler, exercise physiologist.
Traditional and natural bodybuilders may find Tongkat Ali useful to grow or maintain muscle mass while promoting fat burn, used in many bodybuilding competitions around the world. Natural bodybuilding YNF Australia event organizer Aldric said that “Using weight training with Tongkat Ali helps natural bodybuilders keep them in optimal shape before the competition”.
Mechanism:
Tips:
Engage in weightlifting 3-4 times per week, with sessions lasting 45-60 minutes. Focus on compound lifts like squats, deadlifts, and bench presses to maximize testosterone responses. Tongkat Ali aids in recovery, allowing for more frequent and intense training sessions.
Swimming is a full-body workout that improves cardiovascular endurance, builds muscle, and enhances lung capacity. Just like cycling, the stamina-boosting properties of Tongkat Ali complement the demands of swimming. And this works well if you are into long distance swimming or have easy access to swimming pools in your area.
“Swimming, as a full-body activity, activates multiple hormonal pathways including testosterone and growth hormone, which are key for recovery and stamina,” explains Dr. Stacy Sims, exercise physiologist and nutrition scientist.
Those taking 400mg of Tongkat Ali at least an hour before swim may work better to optimize your aerobic state, whilst promoting efficient fat burn during swimming.
Mechanism:
Tips:
Swim 3-5 times per week for 30-60 minutes per session. Incorporate interval swimming drills to build endurance and speed. Tongkat Ali supplementation helps sustain energy levels during demanding training schedules.
Does it work?
Experts believe Tongkat Ali contains bioactive ingredients (eg: eurypeptides, eurycomanone, saponin) that has direct impact on the hormonal responses that happens in the endocrine system – a central system which regulates key hormones like testosterone, cortisol, and dopamine. These hormones directly or indirectly affect multiple health systems such as the nervous system, muscular system, circulatory and the immune system when combined with cardio-type high intensity exercises.
Our initial assessment showed there are direct and indirect benefits of using Tongkat Ali daily with moderate-to-high intensity testosterone-boosting exercises such as sprinting, long-distance running, swimming or cycling. For example:
We believe there are few hypotheses that supports the effect of Tongkat Ali when combined with certain type of anaerobic or aerobic exercises based on available clinical trials and studies. Most of these theories are based on known mechanism of actions (or pathways) of Tongkat Ali such as hormonal optimization, energy metabolism and stress-adaptation.
Tongkat Ali is a potent supplement that, when combined with the right exercises, can significantly enhance endurance, stamina, and energy. Long-distance running, HIIT, cycling, weightlifting, and swimming are particularly effective in leveraging Tongkat Ali’s hormonal and adaptogenic benefits.
By understanding its systemic influence and aligning it with exercise routines, individuals can optimize their performance and overall health. Always consult a healthcare professional before starting any new supplement or fitness regimen.
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
