Exercise Protocols - What Helps, What Hurts

Exercise Protocols: What Helps, What Hurts Your Hair

Exercise is crucial for overall health, but does intense training accelerate hair loss? Can certain exercises actually help? Here's the science-backed breakdown.

Does Exercise Cause Hair Loss?

Short answer: No, exercise itself doesn't cause hair loss.

But: Extreme training can create conditions that accelerate loss if you're already predisposed to AGA.

How Intense Exercise Can Affect Hair:

1. Temporary testosterone spike: Resistance training increases testosterone 15-30% acutely (returns to baseline within hours)
2. DHT production: More testosterone = more substrate for DHT conversion
3. Cortisol elevation: Overtraining increases chronic cortisol (stress hormone)
4. Caloric deficit: Extreme cutting phases deprive follicles of nutrients

Key insight: If you're not genetically predisposed to androgenetic alopecia, exercise won't trigger hair loss. If you ARE predisposed, finasteride protects you.

Best Exercises for Hair Health

1. Resistance Training (Highly Beneficial)

Why it's good:

• Increases blood flow (better nutrient delivery to scalp)
• Optimizes testosterone (supports overall health)
• Reduces insulin resistance (lowers inflammation)
• Improves sleep quality (growth hormone release)

Optimal protocol:

• 3-5 sessions per week
• Compound movements (squats, deadlifts, bench, rows)
• 6-12 rep range
• Progressive overload

Hair note: If on finasteride, the temporary testosterone spike is blocked from converting to DHT—you get muscle benefits without hair risk.

2. Moderate Cardio (Beneficial)

Why it's good:

• Improves scalp circulation
• Reduces cortisol (when not excessive)
• Supports cardiovascular health (better nutrient delivery)

Optimal protocol:

• 150-300 minutes per week moderate intensity
• Zone 2 cardio (60-70% max heart rate)
• Activities: jogging, cycling, rowing, swimming

3. Yoga/Stretching (Supportive)

Why it's good:

• Reduces cortisol
• Improves sleep
• Certain inversions (headstands, downward dog) increase scalp blood flow temporarily

Realistic benefit: Primarily stress reduction, not dramatic hair effects

Exercise Types to Moderate (If Hair Loss Prone)

1. Excessive Endurance Training

The issue: Marathon training, ultra-running, ironman prep can create chronic stress state

Effects:

• Elevated cortisol
• Caloric deficit (if not eating enough)
• Telogen effluvium risk

Solution: Adequate nutrition, recovery, finasteride for DHT protection

2. Extreme Bodybuilding Cuts

The issue: Aggressive caloric restriction (30-40% deficit) for contest prep

Effects:

• Nutrient deficiency
• Hormonal disruption
• Stress-induced shedding

Solution: Moderate deficits (20-25%), adequate protein, vitamin supplementation

3. Anabolic Steroids (Biggest Risk)

See our dedicated article on steroids & hair for full details

Bottom line: Steroids dramatically accelerate AGA if genetically predisposed, finasteride helps but doesn't fully protect against DHT-derivative compounds

Post-Workout Nutrition for Hair

Immediate Post-Workout (Within 2 Hours):

• Protein: 20-40g (supports muscle recovery and provides amino acids for keratin synthesis)
• Carbs: 40-80g (replenishes glycogen, reduces cortisol)
• Hydration: 16-24oz water

Daily Nutrition for Athletes:

• Protein: 0.8-1.0g per lb bodyweight
• Iron: Especially for endurance athletes (heavy sweating depletes iron)
• Zinc: 11mg daily (lost in sweat)
• Omega-3: 2g EPA+DHA (anti-inflammatory)

Exercise & Minoxidil Timing

Question: Does sweating reduce minoxidil efficacy?

Answer: Minoxidil absorbs in 4 hours. If you apply and then work out within 4 hours, some may be lost in sweat.

Optimal timing:

• Morning minoxidil: Apply after workout/shower
• Evening minoxidil: Apply at least 4 hours before bed (give time to absorb before pillow contact)

Overtraining & Hair Loss

Signs of overtraining:

• Constant fatigue
• Decreased performance
• Elevated resting heart rate
• Poor sleep
• Increased shedding

Solution: Deload week (50% volume), prioritize sleep, increase calories slightly

The Optimal Exercise-Hair Protocol

1. Resistance training: 3-5x/week, progressive overload
2. Cardio: 150-300 min/week moderate intensity
3. Recovery: 7-9 hours sleep, 1-2 rest days weekly
4. Nutrition: Adequate protein/calories, micronutrient coverage
5. Finasteride: Blocks DHT from any exercise-induced testosterone increases
6. Minoxidil: Applied after workouts when scalp is clean/dry