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NoFap and Exercise: Why Working Out Regularly is Important to Complete The NoFap Challenge

Let’s talk about something a little unconventional to bring up in a conversation between you and your gym buddies: NoFap and exercise. More specifically, Nofap and its relationship with our workouts and how the NoFap challenge can affect your performance in the gym.

NoFap and Exercise - Man working out in the rain

There are men who like to masturbate and men who like to work out, and there are many men who like to do both (hopefully not at the same time). These two topics never really came up during conversations about gym practices; nowadays, though, with the invention of the internet, our forum has become fairly open, and as masturbation becomes less and less of a taboo subject, many men have begun raising awareness about the potential debuffs masturbation might have on our exercise.

That’s where NoFap comes in, a popular anti-masturbation movement. Many exercise enthusiasts have championed the movement as a way to get the most of your workout routine.

What’s the connection between masturbation and exercise, though? What are the benefits, and is there even any science behind it? Can it actually improve your gains at the gym? Well, I’ll give you the rundown on what NoFap is, its connection and possible benefits for our exercise routines, and what experts have to say about it.


What is NoFap?

NoFap Challenge - Man infront of his computer

You’ve heard of No Nut November, where people try to go the entire month of November without masturbating. NoFap is NNN’s beefed up big brother. NoFap is short for “No Fapping”, with “fapping” referring to masturbation for the noise that’s made when you, well, you get the idea.

NoFap is an anti-masturbation movement that raises awareness of the dangers of porn addiction in an age where a good chunk of the internet is adult content. In fact, it’s suspected that there are at least 4 million websites dedicated to porn, and that is not an exaggeration. A majority of its members are men (who are the largest demographic and the most vulnerable to porn addiction) advocating for mental health and trying to steer young men from potential porn addiction,. and enjoy the many benefits of Nofap.

Those who participate in NoFap usually aren’t in it for life, merely hoping to control their urges, learn how to develop self-discipline, and improve their own mental health. There are some who swear it off for the rest of their lives, but for the most part, people wait until they feel as though they have better control and understanding over themselves and their own bodies.

Now, if you’re a fitness enthusiast (which I assume you are since you’re taking the time to read this), you’re probably thinking to yourself “That’s great! Good for them. But what does this have to do with my gains or even exercise in general?”

A great question. Let’s get into it.


The Connection Between NoFap and Exercise

NoFap and Working out

So, how does masturbation affect your workout gains? Well, believe it or not, it’s all about testosterone.

I’m sure most of you know what testosterone is, but in case you don’t, I’ll give you a quick explanation. Testosterone is a hormone found in both men and women, but because of its large abundance in men, it’s considered to be the “male sex hormone”. It’s what makes men, well, men, and helps with many things. Regulating bone density, boosting mood and energy, growing facial hair, increasing libido, fighting against erectile dysfunction; all of these and more are assisted by testosterone.

You know what else is helped by testosterone? Gaining muscle mass. People with high testosterone tend to gain more lean muscle and have more energy and stamina when they work out.

There are many ways to boost testosterone. Exercise itself boosts testosterone, too. The different methods affect how long it takes testosterone to work.

There are also many who have suggested that not masturbating increases your testosterone. The studies on masturbation and testosterone are rather all over the place and are fairly light, but the anecdotes are abundant.

Many men will testify about how going long periods without masturbation makes them feel stronger, more energized, and feel as though they have an easier time lifting weights and doing intense training sessions. They say that even if the boost in testosterone is small, they can still feel the difference.

Is this a placebo? Or are they really experiencing the hidden power that NoFap has on our bodies?

Well, that’s where we have to consult the experts.


What Do Experts Say About Exercise Performance And Nofap?

Exercise Performance And Nofap

Every fitness guru on the internet has their own little idea of how to get the most gains possible. Some tell you to stay away from soy, while others champion a carnivore diet, and so on and so forth. Some of these are helpful, while others are hogwash, which is why it’s always good to have an expert’s opinion on the matter. Yes, anecdotes are all well and good, when it comes to something as thoroughly studied over the centuries as the human body, we really should consult the experts in the field.

So, what do they have to say about it? Does NoFap actually have an impact on your testosterone?


Yeah, that’s a lot of build up for a straight denial, but it’s believed to be true nonetheless.

So, how do we know? Well, there have been studies done on both the effects of withholding masturbation and testosterone levels after ejaculation. Here is an example – The endocrine effects of masturbation in men.

When someone withholds masturbation, their testosterone does increase a minute amount, but not to a great extent. Now, there have been studies that have suggested that, somewhere around one week after halting masturbation, testosterone jumps up by 50%. Many fitness enthusiasts point to this as proof that it really does work, and at an astounding level, but they don’t mention that in the same study that has this statistic, it’s revealed that these testosterone levels soon dropped down to where they’re normally supposed to be, showing it to be a fluctuation rather than a permanent boost to your testosterone.

As for ejaculation’s effect on testosterone, that one is fairly cut and dry. In the multiple studies that have focused on masturbation’s effect on testosterone, testosterone levels have never dropped or raised after ejaculation. This is true for both the short term and the long term. You can go as many times as you want, and chances are that your body will still retain the same amount of testosterone.

For those who are feeling an actual difference when getting on the NoFap train, your hormone levels have nothing to do with it. So, am I saying it’s all placebo? Absolutely not. After all, there are other benefits to NoFap that can can contribute to a healthier mental state, which can very much help you with how you think and respond to the world in terms of fitness. Many of the benefits of NoFap are also scientifically proven, too. I have talked about how these benefits can increase your testosterone levels indirectly here.


Which is Better for Fitness? Fap or NoFap?

Fap or NoFap When Working Out

Despite the reveal that NoFap does not affect your testosterone, that doesn’t mean it’s completely useless to those who like to get fit. In fact, a lot of people tend to think that the mental benefits caused by NoFap is what gives people that boost. But I’m not completely one-sided. I’ll also be discussing the benefits of masturbation as well.

First, we’ll get into the benefits involving NoFap.

For example, those who follow NoFap have better impulse control. After all, when you decide to masturbate, you’re following your body’s impulses. If you’re relatively fit, you probably have great impulse control, but that’s not the same for everyone. People can get tempted by things like junk food and alcohol, which can seriously destroy a diet.

The same also goes for times when you just have that impulse to stay home and not follow your usual workout routine for the day. There’s nothing wrong with taking a day off every now and then when you need it, but having impulse control can really come in clutch when you’re just feeling lazy or making excuses for yourself. It’s something that is very common for people just starting out NoFap. This is why you need to avoid anything that triggers you during your Nofap challenge.

NoFap also tends to give you more energy, as well as a clearer head. They can make better decisions, become more present in the moment, and aren’t as distracted as they had been before masturbation. Many have reported a boost of self-confidence when participating in NoFap. This is very true for people who tend to feel some level of shame after masturbating, which is pretty common.

Now, at the end of the day, you could very much feel no benefit from NoFap, especially if you’re someone who doesn’t masturbate all that often. It differs from person to person, just like fitness itself.

So, let’s talk about the benefits of masturbation. Here is a study on the beneficial role of masturbation.

For one, masturbation has proven to be very good as a stress reliever, which should be no surprise. People masturbate after bad days at work, when they’re frustrated or angry, or even if they can’t fall asleep. It might be something you do after the gym from time to time; it’s just that common. That rush of dopamine is something that allows your body to relax, even if just temporarily. After all, there’s a reason why “blow off some steam” is so often used as a euphemism for sex.

There’s also the fact that masturbation is just a natural, healthy thing to do in general. In moderation, of course. Porn addiction is still a thing, after all. People get pent up, or they don’t have an active sexual relationship.

Even though NoFap seems to have more benefits overall, that doesn’t make masturbation a negative. I would call it the “baseline”, as most people already engage in it anyhow.


Final Thoughts

You probably have a lot of thoughts, and trust me, I did, too. After all, we’ve only just gotten to the period where masturbation isn’t as ostracized as it once was, and that we’ve pretty much come to the conclusion that masturbation is a healthy practice. And it is, so long as it doesn’t become an addiction. However, quitting masturbation for long periods of time does actually have its advantages. Although, it’s understandable if you wouldn’t want to, as while NoFap can possibly be a boon to your mental health, the revelation that it doesn’t really do much for testosterone levels may be a bit disappointing.

Not to mention, quitting masturbation isn’t all that easy for many men, especially since those who are fit tend to have a higher libido. That’s why something like No Nut November is a bit of a meme; a majority of people tend to fail it, and those who don’t are biting their nails waiting for November to end.

In the end, as always, it’s up to you. Working out regularly already requires quite a bit of self discipline, so if you don’t feel like NoFap is worth the effort if it’s not going to help you build muscle, then that’s perfectly reasonable.

Just remember to warm up before every workout, get your meals in, and stay hydrated.