Best Exercises to Naturally Increase Testosterone Levels in Men

Exercises: Secret to Boost Testosterone Levels Naturally!!

Workout may increase testosterone levels naturally. However, the exact effects will vary depending on the form of exercise you perform. In fact, the timing of doing these exercises also affect the final output.

Testosterone is usually known as a male sex hormone. However, it’s found in everyone’s bodies, just not in the same amounts.

For men, optimal testosterone production plays an important role in their masculinity. If you’re low on testosterone, you may face:

  • Loss of muscle mass
  • Less energy
  • More mood swings and irritability
  • Low libido
  • Inability to perform workouts due to low stamina

Not to mention, the embarrassment you may feel due to lack of strength and male virility you once enjoyed.

Fortunately, there are ways to correct the situation. And we’re not talking about hormonal replacement therapy.

Keep on reading to know all about the link between exercise and testosterone. What exercises you should perform to boost T-count and some tips you can follow to maintain those gains.

 

The Link Between Workout and Testosterone

Regular and consistent exercising is one of the easiest ways to perk up T production. If you’re low on the male hormone, you may not know it but one of the main causes of this can be your lifestyle.

workout increase testosterone levels

As testosterone naturally drops after a certain age, you need to take extra care of your daily habits to prolong masculinity.

In fact, the link between exercising and testosterone production is based on strong logic. Certain workout are said to increase testosterone levels due to two main reasons:

#1: Workout Promotes Muscle Growth

Growth of new muscle tissue and testosterone release goes hand in hand. The association between testosterone and muscle growth is actually scientifically proven.

workout promotes muscle growth

Exercises usually lead to tears in muscle tissues. Eventually, the body produces more testosterone in response to these tears to repair the muscle proteins. With time, as you build muscle naturally, it triggers the body to produce more testosterone.

#2: Exercising Helps to Lose Weight

Excess visceral fat is related to low testosterone production in men. But the more active you are in the gym, the more you lose fat build up. Losing excess fat eventually leads to more energy and elevated mood.

exercise for weight loss

With age, body tends to store more fat and less muscle mass. As a result, only way to lose body fat is to cut down on calories and perform exercises.

Now, let’s see the current research data about the relevance between exercise and testosterone.

 

Scientific Evidence Showing the Effect of Workout on Testosterone

Research data already shows a strong link between testosterone and certain exercises. Some of the most notable studies conducted in this area are:

  • A 1983 study indicates men experience significant increase in serum testosterone after lifting weights.
  • A 2004 study proves the positive effects of physical activity on testosterone production. This study was conducted on older men and showed increase in testosterone and growth hormone along with improvement in brain function.

  • A study published in 2008 on the basis of a yearlong, moderate-intensity aerobic exercise program showed increase in dihydrotestosterone (DHT) by 14.5%.
Note: DHT is made through the conversion of testosterone in the adult body. Most of the effects of testosterone is not possible without this conversion process.
  • A 2012 study indicates physically active men have better anabolic hormonal environment and semen production as compared to sedentary men.
  • A 2016 study on men with obesity showed better serum testosterone after a 12-week lifestyle modification program (aerobic exercise training and dietary modification).

These studies clearly indicate the scope of a regular exercise program in enhancing the body’s T concentration.

Now, the juicy part. What exercises you actually need to incorporate in your routine to enhance testosterone production.

 

Testosterone Workout Plan [A Breakdown of the Testosterone-Boosting Exercises]

Following exercises can be useful to increase testosterone production. The main reason of being these exercises so effective is they recover the damage to the muscle proteins. Hence, triggering the body to increase testosterone levels with workout.

With that said, let’s see a breakdown of the exercises you can perform to boost testosterone levels:

#1. Resistance Training

This is the best exercise form you can do to increase testosterone production. Numerous scientific studies support the efficacy of popular resistance exercises such as weightlifting in perking up T-production.

resistance training to boost testosterone

Further, the data shows these men experience testosterone increase just after workout and overtime as well.

One Important Tip: Focus on full body-workouts that includes lower body as well as upper body exercises.

A 2007 study showed people who did resistance training 3 days a week for 4 weeks had higher testosterone count.

Further, scientists from the University of Southern California found positive changes in testosterone levels after strength training exercises.

Lift Weights to Increase Testosterone Levels | Home Exercises to Increase Testosterone

Weightlifting is a great way to enhance muscle mass triggering your body to release more testosterone.

Experts suggest lifting heavier weights rather than doing more reps with light weights.

You need 2-3 full body weightlifting workouts per week to get the most testo-boosting benefits out of the exercises. Doing a full-body workout not only increase muscle mass but also ensure better metabolism and protection from muscle injury.

weight lift for testosterone boosting

Further, Lifting With Low Testosterone works better when you perform the moves at maximum intensity.

You can try doing two sets of 3-5 reps targeting larger muscle groups like hamstrings, chest, and quadriceps. Though, don’t leave out small muscle groups like calves and biceps completely out of your workouts.

Certain weightlifting moves you can try for maximum effect are listed below:

  • Squats

If you’re someone who only practices upper-body workouts, you need to switch that habit. While it’s not recommended to leave upper-body exercises all together, you should combine upper and lower body moves for maximum benefits.

Benefits of squats lie in being a compound move that needs your whole body to push the weight upwards.

A study by University of Texas found squats lead to more exhaustion and synthesizes more testosterone.

  • Clean and Press

This exercise utilizes many muscle groups including legs, arms, core, forearms, and shoulders muscles. Moreover, the complex movements are much better than performing isolation exercises like bicep curls.

While beginners are better off performing squats basics, this movement is a good fit for intermediate lifters looking to step up their game.

  • Military press

Performing slow reps of military press engages different muscle groups. Plus, to stand properly in the upright position, your core and lower back are also involved.

Many people mistakenly assume this to work on just the back and shoulders. But the reality is it engages your whole body. Thus, enhancing testosterone release.

  • Pull-Up

The best part about pull-ups is it can be performed anywhere. You can perform it even at home by installing an overhead bar.

Moreover, the exercise targets large muscle groups depending on the position of your hands.

Chin-ups with hands facing towards you will work on your biceps. Whereas, an overhead pull-up works on your arms, shoulders, back, and core.

  • Deadlifts

These are perfect for targeting bigger muscle groups in your body. While you can perform different variations of the exercise, experts recommend going the standard route for targeting all muscles.

According to the Journal of Strength of Conditioning Research, performing heavy deadlifts resulted in more testosterone in college-age men.

#2. High-Intensity Interval Training (HIIT)

This is one of the best Testosterone Boosting Exercises Without Weights. Moreover, HIIT is perfect for boosting testosterone levels and promote heart health at the same time.

HIIT increase Testosterone levels

Experts recommend performing HIIT workouts on the days you’re not lifting weights. Doing this can result in more testosterone while maintaining overall health.

A good HIIT workout delivers the following benefits:

  • Burns fat at an accelerated rate
  • Elevates heart rate
  • Improves lung capacity

High-Intensity Interval Training entails short bursts of intense activity with rest periods.

Studies suggest resting for 1-2 minutes between intervals has the most benefits in respect to testosterone production.

Furthermore, there is scientific evidence backing the effectiveness of short energy spurts in boosting testosterone.

One study found 90 seconds of intense treadmill running with 90 seconds recovery periods boosted more testosterone than regular running for 45 minutes.

Thus, indicating the effectiveness of HIIT in raising Testosterone Levels After Workout.

Important Points To Consider:

  1. Follow a dynamic warm-up routine before performing any strength-training exercises.
  2. Keep a gap of two days between heavy strength-training routines.
  3. Take a day off in a week for complete rest.
  4. Afternoon exercise is best for boosting testosterone. So, consider doing your weightlifting sessions after work.

Final Thoughts: Does Workout Increase Testosterone Levels

Depleting testosterone count is a cause for concern for almost all men over 35. Many men resort to hormonal replacement therapies as an easy way to boost testosterone. However, these exercises offer a better solution without letting you expend any money on expensive treatments.

But one thing to keep in mind here is not taking any action without consulting your healthcare professional. Too much testosterone is also not good for health. And the only way to know your current levels is getting a blood check-up done.

Taking this necessary step ensures you take the right measures and don’t harm your health inadvertently.

Lastly, try incorporating Resistance training and HIIT workouts based on the tips we detailed above. Following this exercise routine according to a pre-determined plan is the best way to go if you’ve low T.

Plus, these exercises will work even better when taken along with testosterone-boosting foods.

Hopefully, you enjoyed reading the article.

Do you have something else to add? Share your thoughts in the comments section below.

 

Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:   About Me Facebook     Instagram     Google+     LinkedIn

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