Does Weight Training Cause Hair Loss | Is Exercising Related To Hair Fall

by Mira

Does weight training cause hair loss? Does cardio cause hair loss? And how do you prevent hair fall while gymming? Find it all here!

If you are a regular sportsperson, you have probably heard somewhere that “muscle training causes thinning hair”.

You may be concerned when you hear such rumors, but as it turns out, muscle training is not a direct cause of thinning hair.

The most common reason for this myth is because excessive gymming leads to the development of testosterone in the body. And some versions of the hormone testosterone (such as dihydrotestosterone) is commonly linked to hair loss.

But is this reason applicable for weight training? Let’s find it! 

In this article, I will discuss the relationship between muscle training and thinning hair, and explain specific measures to prevent thinning hair.

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Does Weight Training Cause Hair Loss 2022

Muscle training does not necessarily cause thinning hair, and this has been confirmed by studies. This is because the male hormones secreted by muscle training have no direct causal relationship with thinning hair.

The presence of testosterone, one of the male hormones involved in both muscle training and thinning hair, is thought to create the “muscle training causes thinning hair” rumor.

When testosterone combines with a reductase enzyme called 5-alpha-reductase in the body, it produces another male hormone called dihydrotestosterone (DHT), which causes thinning hair. This DHT is the direct cause of thinning hair.

Since DHT is also a type of male hormone, the misconception that “muscle training = DHT secretion” was created, and the false information that muscle training causes thinning hair probably spread.

If you have noticed thinning hair after continuing muscle training, DHT may be increasing for reasons unrelated to muscle training.

How muscle training helps to prevent thinning hair

Muscle training is even said to be effective in combating thinning hair for the following reasons:

Reduction of Stress

Stress is reduced due to serotonin secretion. Blood flow is stimulated, making it easier for nutrients to reach the hair, and your lifestyle habits are improved.

This stress reduction through muscle training can help prevent hair loss. The reason for this is that when the brain is activated by exercise, serotonin, a neurotransmitter that stabilizes the mind, is released.

Stress is a major enemy of hair growth, but when serotonin secretion keeps the mind balanced, stress is reduced, preventing it from negatively affecting the hair.

Regular muscle training will not only improve your physical and mental health, but will also have a positive effect on your hair.

Muscle training promotes blood flow, and when blood circulation improves, it is easier for nutrients to reach the hair.

Muscles help to push up blood flow, so if you continue to exercise regularly, your muscles will be stimulated and your body’s blood flow will improve.

weight lifting hair loss myth

Improved lifestyle habits

Muscle training often makes people more conscious of improving their lifestyle habits, such as becoming more careful about what they eat, and this change in awareness can lead to the prevention of thinning hair.

For example, after completing muscle training, people often begin to think about what is good for their bodies, such as “eating a diet low in fat” or “getting as much sleep” as possible.

As you continue to muscle train and become more mindful of your diet and sleep, you are more likely to maintain the health of your hair and scalp as well.

 How is muscle training effective for maintaining healthy hair?

Effective methods of muscle training for maintaining healthy hair include the following:

  • Squats
  • Leg raises
  • Back extensions
  • Standing calf raises

It is recommended to incorporate the above muscle training exercises in moderation, and to do them two to three times a week at an intensity that allows you to catch your breath slightly. 

Ideally, muscle training should be complemented by an hour or so of aerobic exercise such as yoga or walking, together with preparatory exercises (e.g., stretching).

Note that excessive muscle training increases active oxygen, which damages cells in the body and promotes aging, and may cause gray hair and hair loss.

Even if muscle training is done in moderation, leaving your body sweating may cause bacteria to grow. It is important to shampoo as soon as possible to keep the scalp clean.

Can protein intake increase hair loss?

how to prevent hair fall after workout

Many people take protein after muscle training to support muscle mass gain, but rest assured that there is no scientific evidence that protein intake increases hair loss.

Most domestic protein products contain protein as well as vitamins, essential amino acids, and other nutrients necessary for hair.

Therefore, protein does not adversely affect the scalp. Rather, it provides protein, the building block of hair.

Soy protein, in particular, contains soy isoflavones, which have the same function as the female hormone estrogen.

Soy isoflavone is recommended for thinning hair because it suppresses male hormones that cause androgenetic alopecia and improves blood flow.

How to prevent thinning hair

If you are concerned about thinning hair, try the following measures

  • Try to reduce stress
  • Lead a regular life
  • Use shampoo that is good for the scalp

Try to reduce stress

To improve and prevent thinning hair, try to avoid stress as much as possible. Stress can cause fluctuations in blood pressure and heart rate, which can negatively affect not only thinning hair but also mental and physical health.

It is difficult to completely eliminate stress, but it is important to find your own way to relieve stress, such as by setting aside time for hobbies or relaxation.

Muscle training is particularly effective in relieving stress, so be proactive about incorporating it into your daily life.

Lead a healthy lifestyle

If you are concerned about thinning hair, make an effort to lead a regular lifestyle. A regular lifestyle involves eating a nutritious and well-balanced diet and sleeping.

For those who are too busy to eat, taking supplements is also recommended.

As for sleep, it is important to get into the habit of falling asleep at the same time every day and to ensure that you have enough sleep to wake up refreshed in the morning. Stretching and taking a bath before bed will help prepare you for a good night’s sleep.

Use shampoo that is good for the scalp

Always use a shampoo that is as gentle to the scalp as possible. It is recommended that shampoos used daily be hypoallergenic.

In particular, people who are prone to dandruff and itching should carefully choose one that suits their skin so as not to aggravate the scalp environment.

Final Thoughts on Weight Lifting Hair Loss Myth

There is no direct relationship between muscle training and thinning hair. Rather, muscle training relieves stress and improves lifestyle habits, thereby preventing thinning hair. 

Therefore, it is recommended that muscle training be done 2 to 3 times a week at an intensity that makes you feel a little out of breath.

Protein intake will also have a positive effect on your hair.

Although muscle training is not a direct cause of thinning hair, make sure to shampoo your scalp after muscle training to keep it clean, as an unclean scalp after muscle training can lead to thinning hair.

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