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 But does science back this up, or is it merely an outdated myth?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.

The FIFA World Cup 2026 has reignited debate about the longevity of two of football's greatest icons — Lionel Messi and Cristiano Ronaldo. Both are well beyond the age at which most footballers begin to decline, yet they continue to compete at the highest level of the sport.

Portugal superstar Cristiano Ronaldo is 41, while Argentina legend Lionel Messi will turn 39 later this month. Both will be playing in their sixth FIFA World Cup this year.

In an era when 30 was once considered the beginning of a player's twilight years, Messi and Ronaldo have helped redefine expectations, making it seem as though 40 is the new 30.

So what is the secret behind their remarkable longevity?

Experts point to a combination of disciplined nutrition, rigorous recovery routines, high-quality sleep, injury prevention strategies, genes, and years of consistent training that have helped slow biological aging and preserve elite athletic performance.

Speaking to HealthandMe, Dr. Prateek Kumar Gupta, Consultant Orthopaedics and Sports Surgeon at Sir Ganga Ram Hospital, New Delhi, said exercise may be key to their longevity and agility.

“The exercise can condition and improve the cardiovascular system and musculoskeletal readiness, which optimizes body fitness and can reduce time-related decay in the system and may delay age-related changes to a certain extent,” Dr. Gupta said.

“After the age of 35, strict discipline for target-based training, routine exercise programs, good nutrition, and complete focus on the game are a few things that athletes do to maintain their peak performance,” he added.

Ronaldo's Biological Age Shocked Even Him

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The 41-year-old Portuguese forward is renowned for his meticulous fitness regime and attention to detail in both physical and mental preparation.

In 2025, fitness technology company WHOOP conducted physiological assessments and estimated Ronaldo's biological age at 28.9 years — more than a decade younger than his actual age.

While chronological age is determined by a person's birth date, biological age reflects the condition and performance of various systems in the body.

Upon learning of the result, Ronaldo expressed disbelief.

“I can't believe it's so good. 28.9,” he said, adding that he could continue playing professional football for another decade.

Ronaldo and Messi are not alone among older footballers competing at the highest level. Mexico goalkeeper Guillermo Ochoa, 40, is set to appear at a record sixth men's World Cup. Other players over 40 include Croatia's Luka Modrić, Germany's Manuel Neuer, and Bosnia and Herzegovina's Edin Džeko.

How Messi and Ronaldo Are Slowing Biological Aging

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Dr. Yacov Grossman, Deputy Chief Physiotherapist at Meuhedet, one of Israel's public healthcare maintenance organizations, outlined several factors that help explain the longevity of elite athletes such as Messi and Ronaldo.

• Fighting Age-Related Muscle Loss: Muscle strength naturally declines after the age of 30. To counter this, Messi and Ronaldo prioritize strength and resistance training, which is essential for maintaining muscle function with age.

• Maintaining Aerobic Fitness: While the body's ability to use oxygen and sustain peak cardiovascular performance gradually decreases after 30, Messi and Ronaldo preserve endurance with regular interval training.
• Prioritizing Recovery: Rather than training harder, both stars focus on sleep, nutrition, recovery therapies, and carefully managed workloads to stay fit and avoid injuries.

• Smart Energy Management: Experience has helped Messi and Ronaldo adapt their game. Instead of constantly running, they conserve energy and choose key moments to accelerate, allowing them to remain highly effective despite their age.

Physical activity has long been known to reduce the risk of chronic diseases and premature death. But when it comes to living longer, which type of exercise matters most—strength training or aerobic activity?

To find out, researchers examined whether resistance training is associated with lower risks of all-cause and cause-specific mortality, how much training is needed for maximum benefit, and whether combining it with aerobic exercise offers additional advantages.

The study, led by researchers at Harvard T.H. Chan School of Public Health, followed more than 147,000 adults for up to 30 years.

The findings, published in the British Journal of Sports Medicine, showed that both strength training and aerobic exercise are linked to lower risks of death from all causes, cardiovascular disease, and certain cancers.

What Did the Study Find?

Using repeated measures of resistance training over nearly three decades, the researchers found that performing 90–119 minutes of strength training per week was associated with:

• 13% lower risk of death from all causes
• 19% lower risk of cardiovascular disease mortality
• 27% lower risk of neurological disease mortality

How Much Strength Training Is Enough?

Performing more than 120 minutes of strength training per week did not appear to provide additional reductions in these risks.

For cancer mortality, a reduced risk was observed only at lower levels of resistance training, ranging from 1 to 59 minutes per week.

The study also found that engaging in either adequate aerobic activity or resistance training alone was associated with lower mortality risk, although the reduction was generally greater with aerobic exercise.

The lowest mortality risk was observed among people who combined both forms of exercise at high levels or who performed very high amounts of aerobic activity (45 or more metabolic equivalent of task (MET)-hours per week).

"More is not always better. Benefits appeared to plateau beyond approximately 120 minutes per week of strength training, with little additional reduction in mortality risk. Aerobic exercise remains crucial," said Dr. Sudhir Kumar, Senior Consultant Neurologist at the Institute of Neurosciences, Apollo Hospitals, in a post on X.

"The greatest longevity benefits were seen in people who combined regular aerobic activity—such as walking, jogging, cycling, or swimming—with strength training. Those who did both had up to 45–58% lower mortality risk compared with inactive individuals," he added.

The Ideal Exercise Routine for Longevity

Based on the findings, Dr. Kumar recommended that adults aim for:

• 150–300 minutes of moderate-intensity aerobic exercise per week
• 90–120 minutes of strength training per week, spread across two to three sessions
• Include exercises for all major muscle groups.

Beyond Muscles: Why Exercise Is Important?

The World Health Organization (WHO) recommends that adults aged 18–64 perform at least 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous-intensity activity, each week.

For a long time, workouts were seen as a way to build muscle or lose weight. But a recent study showed that resistance training could reduce brain age by up to two years. This means strength workouts could help the brain maintain characteristics that are seen in younger people.

This means that beyond physical strength, your brain could function more efficiently, particularly in areas like memory and reasoning.

For many women, fitness is still wrongly linked only with loss of weight, a slim body, or a certain physical appearance. In reality, fitness is much more than body size. It is also about strength, flexibility, hormonal balance, mental strength, bone strength, and long-term disease prevention.

A woman may not look thin and still be metabolically healthier and more active than someone who normally appears slim but has poor muscle strength and low stamina.

Myth: Strength Training Makes Women Bulky

Lifting heavy weights in the gym makes women bulky is the most common myth. This is not true for most of the women. Strength-related training helps to improve the tone of muscles, posture, metabolism, and density of bones. It is mainly important because women are at a greater risk of osteoporosis later in life. Regular resistance exercise can also help to protect the joints, reduce the risk of injury, and support healthy ageing.

Myth: Cardio Alone Is Enough

Some practices, such as walking, running, or cycling, are very good for the health of the heart, but cardio alone is not enough. Women also need a well-balanced routine that includes strength-related training, stretching, mobility exercises, and proper recovery as well. A complete fitness plan supports a better level of energy, improves the composition of the body, strengthens bones, and improves insulin sensitivity.

Fitness Supports Hormonal and Mental Health

During different stages of women's lives, exercise plays a very major role, including menstruation, pregnancy, postpartum recovery, perimenopause, and menopause. Regular physical exercise can also help to reduce stress, improve sleep, support mood regulation, and lower the risk of lifestyle-related conditions such as obesity, diabetes, hypertension, and PCOS-related complications.

The Real Goal: Consistency Over Intensity

Women do not need extreme diets or exhausting workouts to stay fit. Even 30 minutes of regular movement, when integrated with strength exercises two to three times a week, can make a great difference. The main goal should be sustainable fitness, not punishment. When women see fitness as self-care rather than pressure, it becomes a powerful tool for confidence, independence, and long-term health.