For centuries, the notion that abstaining from sex increases physical performance has been widely debated. From ancient Greek athletes to modern-day boxing legends such as Muhammad Ali and Mike Tyson, have practiced sexual restraint in the expectation of increasing strength, stamina, and hope. The famous scene in Rocky where trainer Mickey Goldmill tells Rocky Balboa to "lay off that pet shop dame", “women weaken legs,” further fueled this belief, reinforcing the belief that sex before competition weakens the body. But does science back this up, or is it merely an outdated myth?

The theory that sex saps energy and impairs performance goes back almost 2,000 years. Abstaining, ancient Greek athletes believed, would enhance aggression and concentration, leading them to become stronger competitors. Even today in the world of sports, people stick to this hypothesis despite the changing scientific findings. But during the Rio 2016 Olympics, officials gave away a staggering half a million condoms to participants—far from a indication that sex was being thought of as a performance-sapping activity.

Although some continue to abstain prior to major events, the real effect of sex on sports performance is still controversial. Is there any basis to the belief that sex inhibits strength and endurance, or is it merely an old wives' tale?

Role of Testosterone in Athletic Performance

Testosterone is an essential hormone that is essential for muscle growth, power, and overall athletic performance. Although men naturally produce more than women, both sexes need testosterone for energy and recovery. Some athletes think not having sex maintains their testosterone levels, providing them with an advantage in the gym or on the field. But is this statement scientifically accurate?

Studies indicate that testosterone levels are not consistent throughout the day but are constantly being produced in the body. Unlike glycogen, which can be stored and used as energy, testosterone is controlled according to the needs of the body. Research does not indicate that having sex depletes testosterone levels significantly—if anything, it can increase them slightly through endorphin and dopamine release.

Does Abstinence Make One Stronger and More Enduring?

Some fitness enthusiasts skip sex before hard workouts because they think it takes away their energy. Although intense physical exercise (including sex) can cause temporary tiredness, there is no scientific evidence to support that sex deteriorates long-term strength or endurance.

A 2016 review article in Frontiers in Physiology reviewed nine studies of sex and performance in sports, and concluded there was no basis to believe sexual activity prior to competition would cause the body to be weakened. Another study, published in 2019 in the Journal of Sexual Medicine, found no statistically significant effect of sex on performance.

Whereas sex shortly before intense exercise may make you momentarily lethargic, it will not impair general performance, stamina, or muscular power. As an alternative, taking sufficient rest, eating appropriately, and exercising with a standard program are many more significant variables.

Can Men 'Save' Their Testosterone Through Abstinence?

It is long believed by some men that ejaculation abstinence will result in a dramatic increase in testosterone. In 2003, researchers from China claimed that men who did not ejaculate for seven days experienced a short-term 45% rise in testosterone. Yet this response was not found to last past the seventh day, and subsequent experiments have been unable to duplicate this effect regularly.

Conversely, some studies show that testosterone levels actually increase slightly after sex, undermining the idea that abstinence is required for optimal performance. The bottom line? The body has a fine balance of hormone production, and sex abstinence is not likely to give any real athletic benefit.

Even though there is no scientific basis, most athletes still feel that sex impacts their performance. It may be because of the placebo effect—if a player believes that not having sex makes him or her stronger, he or she will be more confident and play better. Some players may also feel relaxed and more alert after sex, and this clears their minds for the competition.

Finally, the psychological effect of sexual activity can differ from individual to individual. Sports persons who believe abstinence allows them to remain aggressive may decide to abstain from sex prior to a big event. There are others who believe that sex helps in reducing stress and enhancing sleep and may gain from intimacy pre-competition.

So, Should You Avoid Sex to Enhance your Performance at Gym?

Although the concept of forgoing sex to enhance gym performance has been around for generations, new research indicates that it does not have any noticeable effect on physical ability. Strength, stamina, and overall performance are more affected by training, nutrition, recovery, and psychological readiness than by sex.

If you think that abstinence makes you more aggressive and focused, you can do so without any ill effects. If sex makes you sleep better and relax, you might be increasing your performance rather than diminishing it. The message here is that there's no one-size-fits-all principle—players have to listen to their bodies and play in whatever way best suits them.

Ultimately, there is no scientific rationale for not having sex before you go to the gym or to compete. Whether you abstain or not, therefore, the outcome of your workout will come down to the effort you make, not the activity in the bedroom.

Ankur Warikoo, entrepreneur, who has gained fame with his to-the-point practical and solution oriented videos on Instagram, recently talked about his fitness journey and diet routine which helped him achieve only 13 per cent body fat at the age of 45. "The exact method that got me 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip," said Warikoo in his Instagram post.

What Are The 3Ts That Helped Ankur Warikoo Achieve Only 13 per cent fat at 45?

“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),” he said.

This is why, T-1 is Track. This phase aims at tracking what you eat and keeping a check on your calorie intake.

Warikoo said that he brough his calorie intake to 1,600 to 1,800. He started with a 500 calorie deficit every day and continued till 7,500 every two weeks to lose 1 kg. Then repeated the same routine. He also increased his protein intake. In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.

What His Diet Looked Like

9.30 am – 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins

11 am – 200 grams paneer/tofu/tempeh/ or dal chilla. Rarely eggs

1 pm – Fruit

4 pm – 2 rotis (emmer wheat/jowar/soya bean) sabzi+ dal+ low fat yogurt

6.30 pm – 1 scoop whey protein with curd

“I didn’t cut out chhole bhature (my favourite). Had mithai – quite often. The goal wasn’t perfection. It was to reach the two-week deficit,” said Warikoo.

The Second T is for Training

Warikoo's training schedule looked like this:

Tennis – 6 days a week, 1 hour (cardio sorted)

Weights – 6 days a week, 45 minutes

Every day: 2 exercises * 3 body parts = 6 exercises

10-12 reps

3 sets

“Didn’t get bored,” he shared.

The 3rd T stands for Transformation

He said he tracked his daily weight and weekly measurements to document his transformation and the progress he had been making. He said that he also "sent pictures to my trainer for accountability. Ate mostly the same meals. Boring works," he said.

What Do Experts Say?

Experts have noted that a diet, especially like Warikoo's which is mostly vegetarian, excels in sustainability. Furthermore, his diet was balanced with protein, macros from dal, tofu and Greek yogurt. He also did resistance training to preserve lean mass which is a common mid-age related condition that could lead to sarcopenia.

Experts also point out that while tracking weight and measures are great notifiers of tracking health, one should understand that losing weight is not everything. This is why getting blood work at frequent intervals could tell you more than your dropping weight.

Mobility and independence are two things that keep people healthy, however, with age, as bones weaken and muscle is lost, elderly become more dependent. This condition is called sarcopenia, or age-related muscle loss. India is finally focusing on this and have now new guidelines to warn people against it.

The Geriatric Society of India released country's first 'Indian Guidelines for the Evaluation and Management of Sarcopenia'. These guidelines are a combination of recommendations by experts across multiple specialties, including geriatric medicine, orthopedics, endocrinology, physiotherapy and nutrition. These guidelines aim to help doctors detect and treat muscle loss early. The aim is to not let elderly compromise with their independence.

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What Is Sarcopenia?

Sarcopenia literally translates to 'loss of flesh'. Medically, it refers to gradual decline in muscle mass, strength and physical function with aging. While it is often overlooked, it is also the major reason for many fractures and hospitalizations of older adults, and sometimes, even death.

India is expected to have around 319 million people aged over 60 by 2050, which is one-fifth of the population. It could be concerning as they are at risk of sarcopenia. Studies have also shown that the number has increased from 8-18 per cent to 25-40 per cent adults, especially hospitalization cases. Experts point out that those with chronic diseases like diabetes are at a higher risk.

What Are The First Indian Guidelines On Muscle Loss or Sarcopenia?

Dr OP Sharma, who led guidelines said that muscle health is most important for healthy aging. "Strength preserves dignity. Early detection saves independence," he said. Dr Sharma also noted that the sedentary lifestyle, poor nutrition and chronic illnesses are accelerating this condition among seniors.

The guidelines also advise doctors to look for warning signs in patients, which include weak grip strength, slower walking speed, or difficulty getting up from a chair. There are also screening tools like SARC-F questionnaire, which could help identify those at risk.

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The ray of hope here is that sarcopenia could be prevented or slowed that too with simple lifestyle changes.

What Lifestyle Changes Could Prevent Sarcopenia?

• Strength training exercises
• Adequate protein consumption
• Correcting deficiency including vitamin D and calcium

Doctors are also advising to eat a balanced diet, which includes protein, fats, green vegetables, and pulses. Dr Raju Vaishya of Indraprastha Apollo Hospitals said, "India is a sarcopenic nation". He pointed that everyone needs to be aware about muscle health, however this awareness remains low in the country.

Dr Randeep Guleria said the guidelines aim to brings muscle health into routine medical care. "They bridge science with clinical wisdom, making sarcopenia visible in everyday practice."

A new Nature Human Behaviour (2026) study suggests that single-session psychological exercises lasting less than 10 minutes can lead to measurable decreases in depression symptoms even one month later.

Depression is one of the most common mental health disorders in the world. Every year, hundreds of millions of people suffer from depression, and many are unable to get therapy because of cost, stigma and the dearth of mental-health professionals.

Symptoms include excessive sadness, depression often includes fatigue, changes in appetite, sleep disturbances, difficulty concentrating and feelings of hopelessness. Treatment requires professional guidance for diagnosis and management.

A 10-Minute Intervention With Lasting Effects

All the brief interventions took less than 10 minutes to complete and were designed to teach practical coping skills that are commonly used in psychotherapy. Some exercises helped participants to reframe negative thoughts, while others focused on motivation, goal-setting or making sense of things by helping others. Participants completed surveys measuring their well-being immediately after the session and again one month later.

The results were striking: while many exercises boosted motivation and hope immediately, two interventions - Interactive Cognitive Reappraisal and Finding Focus - showed measurable reductions in depression symptoms even after a month. On average, participants experienced about a four percent greater reduction in depression scores compared with the control group.

Although the improvement may appear small, researchers note that brief, scalable interventions could reach millions of people who currently lack access to mental-health care as they can be completed in a few minutes and delivered online, these exercises may allow people to take initial steps toward better mental health, especially those waiting for professional help or unwilling to ask for help.

The scientists also stressed that these activities are not intended to substitute for therapy, but should be seen as readily available tools to help with emotional health.

Exercise and Mental Health: A Growing Body of Evidence

Previous research also shows that a quick burst of activity can make you feel better from other research too. A British Journal of Health Psychology 2024 study found that just 10 minutes of daily mindfulness practice significantly improved well-being and reduced symptoms of depression and anxiety among more than 1,200 participants from 91 countries.

Similarly, the US National Institutes of Health (2019) reviews suggest that the physical activity itself may help improve mood and depressive symptoms, strengthening the relationship between movement and mental health.

Collectively, these findings suggest that even small doses of mental or physical activity may lead to psychological benefits.

A Small Step That Can Make a Difference

Depression can make people feel trapped and out of control. The good news of the new research is that it suggests that big changes aren’t always necessary to move forward.

Sometimes, doing a small task, like spending 10 minutes learning a new coping skill or doing a quick mental exercise, is enough to change the way you think and gradually improve mood.

As researchers investigate these brief interventions, one thing is becoming clear: when it comes to mental health, few minutes matter more than we think.