Heavy resistance training is associated with elevated DHT levels, which may accelerate androgenetic alopecia in predisposed individuals. This guide explains how to use myhairline.ai to log your exercise patterns alongside density readings, creating a personal dataset that reveals whether your fitness routine is affecting your hair.
This content is for informational purposes only and does not constitute medical advice.
How Exercise Affects Hair Biology
Exercise influences hair follicles through two primary hormonal pathways: androgens (testosterone and DHT) and stress hormones (cortisol). Understanding both pathways is essential for interpreting your tracking data accurately.
The DHT Pathway
Intense resistance training, particularly heavy compound lifts like squats and deadlifts, temporarily increases circulating testosterone. A portion of this testosterone is converted to DHT by the enzyme 5-alpha reductase. DHT binds to androgen receptors in genetically susceptible hair follicles, triggering miniaturization.
The key word is "genetically susceptible." Not everyone who lifts heavy weights will experience accelerated hair loss. The effect depends on your follicles' sensitivity to DHT, which is determined by your genetics.
The Cortisol Pathway
Overtraining and insufficient recovery raise cortisol, a stress hormone. Chronically high cortisol can push hair follicles prematurely from the anagen (growth) phase into the telogen (resting) phase, causing telogen effluvium, a condition where large numbers of hairs shed simultaneously 2 to 3 months after the stressor.
| Hormone | Exercise Effect | Hair Impact |
|---|---|---|
| Testosterone | Increases with resistance training | Converts to DHT via 5-alpha reductase |
| DHT | Rises proportionally to testosterone | Miniaturizes susceptible follicles |
| Cortisol | Rises with overtraining and poor recovery | Triggers telogen effluvium |
| Growth hormone | Increases with high-intensity exercise | May support tissue repair, including follicles |
| IGF-1 | Increases with exercise | Associated with hair growth stimulation |
The net effect of exercise on your hair depends on the balance between these pathways.
Step 1: Establish Your Baseline
Before analyzing exercise and hair density correlations, you need a baseline density measurement during your current exercise routine.
Open myhairline.ai and photograph your scalp from standardized angles. Record your current exercise pattern in the notes:
- Type of exercise (resistance training, cardio, HIIT, yoga, sports)
- Weekly frequency (sessions per week)
- Average session duration
- Intensity level (light, moderate, heavy)
- Current recovery practices (sleep hours, rest days)
Take baseline photos on two separate days within the same week to account for daily variation.
Step 2: Create Your Exercise and Density Log
Effective correlation tracking requires consistent data collection over time. Set up a monthly tracking schedule that captures both variables.
| Month | Density Reading | Exercise Log |
|---|---|---|
| Month 0 (baseline) | myhairline.ai scan | Current routine documented |
| Month 1 | myhairline.ai scan | Any routine changes noted |
| Month 2 | myhairline.ai scan | Volume/intensity changes noted |
| Month 3 | First comparison point | 3-month exercise pattern summary |
| Month 4 to 6 | Continued tracking | Identify any trend correlations |
| Month 7 to 12 | Extended dataset | Seasonal and training cycle patterns visible |
In your myhairline.ai notes for each reading, include a brief summary of your training for that month. Be specific. "Heavy lifting 5x/week" is more useful than "worked out regularly."
Step 3: Test Specific Exercise Variables
If you want to identify which aspect of your routine correlates with density changes, modify one variable at a time while keeping everything else constant.
Test 1: Intensity reduction. If you suspect heavy lifting is accelerating your hair loss, reduce training intensity (lower weights, higher reps) for 3 months while maintaining the same frequency. Compare the density trend during this period to your baseline trend.
Test 2: Added recovery. Keep your training the same but add one extra rest day per week and increase sleep by 30 to 60 minutes. This targets the cortisol pathway without changing your training stimulus.
Test 3: Cardio substitution. Replace two weekly resistance sessions with moderate cardio (jogging, cycling, swimming) for 3 months. This reduces the acute testosterone and DHT spikes associated with heavy lifting while maintaining cardiovascular fitness.
Each test should run for at least 3 months. Hair follicles respond to hormonal changes on a delayed timeline of 2 to 3 months, so shorter test periods will not produce reliable data.
Step 4: Interpret Your Correlation Data
After 6 to 12 months of paired data, look for patterns in your density curve that align with changes in your exercise log.
Positive correlation (exercise helps): If density improves or stabilizes during periods of consistent moderate exercise, your fitness routine is likely supporting hair health through improved circulation and controlled cortisol levels.
Negative correlation (exercise accelerates loss): If density declines accelerate during periods of heavy resistance training and recover when intensity drops, the DHT elevation from intense training may be affecting your susceptible follicles.
No correlation: If density changes show no consistent relationship to exercise patterns, other factors (genetics, medications, nutrition, stress) are likely the primary drivers of your hair loss.
Step 5: Combine Exercise Data With Treatment Tracking
If you are using hair loss treatments, your exercise data adds context to your treatment response. For example, finasteride blocks 5-alpha reductase and reduces DHT by approximately 70%. If you are on finasteride (which halts further loss in 80 to 90% of users) and training heavily, the drug may be counteracting the DHT elevation from exercise.
Track these combinations:
- Finasteride plus heavy training: Does finasteride fully offset exercise-related DHT increases? Your density data will show.
- Minoxidil plus cardio: Moderate cardio improves blood flow to the scalp. Combined with minoxidil (40 to 60% efficacy), this may enhance the vasodilatory effect. Track whether your response improves on months with more cardio.
- No treatment plus exercise changes: The cleanest test of exercise impact. Any density changes correlate directly with your training modifications.
For comprehensive guidance on tracking progression, see the guide on how to track hair loss progression.
Exercise Types and Their Hair Impact
| Exercise Type | DHT Impact | Cortisol Impact | Net Hair Effect |
|---|---|---|---|
| Heavy compound lifts | High temporary increase | Moderate if recovered | Potentially negative for susceptible individuals |
| Moderate resistance training | Moderate increase | Low with adequate rest | Likely neutral |
| Steady-state cardio | Minimal impact | Low | Likely positive (circulation) |
| HIIT/CrossFit | High temporary increase | High if frequent | Potentially negative without recovery |
| Yoga/stretching | Minimal impact | Reduces cortisol | Likely positive |
| Endurance training | Varies | High if overtraining | Depends on recovery |
Use the male pattern baldness tracker alongside your exercise log for the most comprehensive picture of how your lifestyle affects your hair.
Start Tracking Your Exercise and Hair Density
The connection between exercise and hair loss is real but highly individual. The only way to know how your fitness routine affects your hair is to measure both variables consistently over time. myhairline.ai gives you the density tracking tools, and your exercise log provides the context.
Upload your first baseline scan at myhairline.ai/analyze and start building the dataset that will answer the question for your specific genetics and training style.
This article is for informational purposes only and does not constitute medical advice. Consult a dermatologist if you are experiencing hair loss, and a qualified fitness professional before modifying your exercise routine.