Which Exercises Help to Boost Your Mitochondria?

  • By LifeFuel Team

Published: December 9, 2025

So what exactly are mitochondria and what do they do for us? Mitochondria are specialized compartments in the cell. Although they serve several cellular roles, synthesis of the energy currency (cleavage of energy) from the chemical bonds of nutrients (found in charged particles called electrons) and packaging it to use for biological functions, is their most important purpose.   

The energy currency is a molecule called ATP (adenosine triphosphate) and the process of generation of ATP is called cellular respiration. Since mitochondria generates ~90% of all ATP energy the body synthesizes, they are referred to as the "powerhouse of the cell."

When mitochondria are operating as they should, the cell organism runs smoothly and biological pathway functions operate normally. However, when mitochondria are not functioning correctly, biological pathway functions begin to slow down or fail.

What are Mitochondria?

Mitochondria are the structures responsible for making the energy needed for the body to function. Mitochondria take food and oxygen and turn these materials into a substance called ATP (adenosine triphosphate). ATP works somewhat like gasoline does in a car to power every bodily function. 

These little energy factories are extremely efficient but are also fragile and sensitive to damage. Over time, even slight damage will affect mitochondria's ability to generate energy and function properly. As we grow older, we lose both the number of mitochondria present in our cells and functional efficacy of existing mitochondria. The effective loss of mitochondria means that we produce less ATP, while simultaneously producing more damaging materials that can harm surrounding cells and tissues. 

Mitochondria also have a role in regulating inflammation and cell repair processes. If the mitochondria become damaged and do not function properly, inflammation and repair processes can be negatively impacted, leading to increased aging and breakdown of tissues.²

The decline of mitochondrial function affects nearly every body's system, contributing to:

  • Muscle weakness
  • Brain fog
  • Decreased cognitive speed
  • Fatigue
  • Decreased metabolism
  • Parkinson's and Alzheimer's diseases
  • Diabetes
  • Heart disease
  • Cancer
  • Obesity

Best Exercises to Increase Mitochondria

Some types of exercise stimulate mitochondrial biogenesis and mitochondrial density more effectively than others. 

 

Aerobic Exercise 

Aerobic exercise (i.e. running, cycling, swimming) promotes mitochondrial biogenesis by increasing oxygen uptake and increased aerobic ATP production. These forms of exercise promote mitochondrial respiration in skeletal muscle and promote improvements in endurance. 

 

To maximize benefits, exercise 150 minutes in total  per week for moderate to high intensity aerobic exercise. To facilitate mitochondrial benefit, this volume and intensity of training will improve mitochondrial function while simultaneously increasing lean muscle mass and improving overall fitness. 

 

High-Intensity Interval Training (HIIT)

HIIT incorporates bouts of short bursts of high-intensity exercises with rest periods, thus is an effective strategy for increasing mitochondrial biogenesis. HIIT has been shown to increase derived energy production rapidly and elicit increases to mitochondrial large protein structure as well as protein translation. 

 

For example, a workout could incorporate repeated bouts of 30 seconds sprinting followed by 1-2 minutes of walking, completed for a 20-30minutes period of time. HIIT strategy provides powerful stimulus to increase skeletal muscle mitochondrial respiration and aerobic related energy production. 

 

Strength Training 

Strength training (i.e. free weights, resistance bands, bodyweight exercise) will help with mitochondrial biogenesis through muscle hypertrophy and adaptations to resistance exercise training. 

 

Tips for incorporating strength training:

  • Be conscious of incorporating a progressive overload principle to induce muscle growth and increasing mitochondrial density. 
  • Incorporate compound and multi joint movements (squats, deadlifts, etc) to activate as many muscles as possible.

Endurance Training

Running long distances, or rowing are a form of endurance conditioning that will increase mitochondrial density in skeletal muscle.

 

Evidence-based recommendations for endurance training: 

  • Progressively increase your time to develop aerobic energy capacity in the absence of over training. 
  • Maintain a steady pace; provide a consistent and steady challenge to mitochondrial function in the muscle. 
  • Try to mix it up; alternate between running, cycling, and swimming to recruit different muscle groups and develop overall fitness. 

Risks and Considerations While Exercising 

Although exercise is good for mitochondrial health, one should approach training with caution in order to minimize negative effects such as overtraining or injury.

 

Avoiding Overtraining

Overtraining will not be helpful for mitochondria, as it increases oxidative stress and decreases recovery.

 

Signs of Overtraining and Prevention Strategies: 

 

Signs: Constant fatigue, loss of performance, muscle soreness, and poor sleep. 

Prevention strategies:

  • Plan rest days to let the mitochondria repair.
  • Vary exercise training modes to avoid overusing the same muscle groups. 
  • Monitor intensity to avoid going past your capacity. 

An exhausted athlete resting on a bench with a water bottle.

 

Consulting with a Healthcare Provider

Having a personal exercise plan tailored to the individual's fitness and goals will likely improve mitochondrial function without compromising safety. A healthcare provider can help you with selecting exercise training modes that support your mitochondrial biogenesis while lowering the possibility of injury.

Before starting with any exercise regimen, consult a healthcare provider, especially if you have any pre-existing conditions, to ensure the exercise program is optimized for your overall health, promoting better health and longevity.

 

Role of Nutrients in Mitochondrial Health

There are a lot of nutrients that can help mitochondria do their job and stay fit. Mitochondrial nutrients provide substrates and co-factors to promote and/or support mitochondrial enzyme activity, they support cellular antioxidant defenses, they neutralize free radicals and protect mitochondria from oxidation, they help protect and repair mitochondrial membranes.

Mitochondrial nutrients include vitamins B, minerals, polyphenols, and other mitochondrial specific nutrients - such as L-carnitine, alpha-lipoic acid, coenzyme Q10, pyrroloquinoline quinone, and creatine. Mitochondrial nutrients are available as supplements, or provided as regular food in whole and minimally processed food, i.e., fruits and vegetables, nuts and seeds, seafood, and meat.

Conclusion

Mitochondria are essential for life in humans because they produce the energy that powers cells. Maintaining mitochondrial health means we are promoting the optimal function of almost every cell and system in our bodies.

 

 Enhancing mitochondrial function can be essential for a long and healthy life.

 

People are also reading:

Hurry up! Sale 20%. Sale ends in:

00
Days
00
Hrs
00
Mins
00
Secs

100% Vegan

No artificial colors, flavors, or sweeteners

Zero calories, gluten-free, and GMO-free

Formulated based on the latest longevity science
Check Availability

100-day money back guarantee

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.