Does Squatting Increase Testosterone? (7 Benefits Revealed)

When training folks with low testosterone, I find squats help them bulk up faster than other compound exercises if they eat right and recover properly.

Squats likely boost human growth hormone (HGH), key for cell growth. Harvard Medical School says HGH peaks in puberty and dips after middle age [4].

The American Diabetes Association recognizes the importance of human growth hormone (HGH) for muscle building and protein synthesis, particularly noting its effect on increasing amino acids phenylalanine by 51% and leucine by 50%, as observed in a specific 1992 study [5].

Sleep and exercise are the top ways to increase HGH in adults, according to the 2014 Physiological Society Journal study [6]. In the study, peak HGH increased by 123% from sleep to sleep deprivation when combined with short-term, high-intensity exercise.

Growth Hormone and IGF Research studies reveal heavy resistance exercises, especially squats, raise HGH in both men and women [7]. Plus, nailing tough squat variations gives a mental lift, indirectly helping hormonal balance.

2. Stronger Core Muscles

A 2018 study by the Journal of Human Kinetics found that squats activate your core more than most exercises (even planks) [8]. To build a stronger back and abs, you must brace your core when squatting.

3. Stronger Lower Body

Squats strengthen your lower body muscles, which can have an incredible carryover effect on athletic performance and reduce the risk of injury.

4. Calorie Burner

Squats burn a high number of calories despite not being a cardio exercise. According to Harvard Medical School, a 155-pound person could burn 223 calories during 30 minutes of squat training [9].

5. Stronger Athletic Abilities

Squats are popular among many athletes because they work out various muscles, making them a prime exercise for boosting overall athletic ability.

Moreover, when compared to other testosterone-influencing exercises like deadlifts, squats offer a unique combination of muscle engagement and hormonal response.

6. Lower Risk of Injury

When done in proper form, squats strengthen your muscles, bones, tendons, and ligaments. According to the American Council on Exercise, this may help reduce injuries [10].

7. Versatility

One of the best things about the squat is that it has many variations that can be done anywhere with little or no equipment. So, it’s one of the easiest exercises to perform when traveling.

You should squat with proper form because it is essential to engage muscles effectively and prevent injuries that can hinder your progress.

I've learned from training and client experiences that bad squat form often causes knee and back injuries, setting you back for months and messing up other exercises like deadlifts.

So, I'm all about nailing the right squat technique.

With injuries, you’re highly likely to miss out on heavy workouts that can further your progress.

Also, warming up before squatting is a must. A solid warmup boosts muscle temperature and blood flow, improving your performance and lowering injury risk, says the Journal of Exercise Rehabilitation [11].

“Learning how to squat correctly is important for many movements you perform during everyday life, as well as for just about any type of sport.”

- Dr. Matthew T. Boes, MD, Orthopedic Surgeon

Note that it requires flexible wrists. Use wrist straps if needed, especially for front squats.

To perform a front squat:

1. Stand facing the barbell on the squat rack, and position it so it rests in front of your shoulders. Keep it stable by holding it with your fingers under the barbell.
2. Keep your feet shoulder-width apart and your toes slightly outward.
3. Follow steps 3 and 4 of the high barbell back squat.

4. Deep Squat

To perform a deep squat:

1. Do a regular bodyweight squat. But instead of stopping when your thighs are parallel to the floor, go as low as possible while maintaining a straight back.
2. Once you reach the bottom, pause and explode up.
3. You may add weight by holding a dumbbell or kettlebell.

You can also incorporate a jump when exploding up to make this a plyometric exercise, but beware of the additional weight, as it may cause injury upon landing.

To perform the prisoner squat:

1. Stand with your legs placed a little less than shoulder-width apart. Place both your arms behind your head (with your palms touching the back of your head).
2. Pull back your elbows and keep your chest lifted.
3. Lower yourself down to a parallel or full squat.
4. Straighten up and repeat.

6. Bodyweight Squats

If any of these are difficult, you can simply start off with bodyweight squats. To perform these:

1. Keep your feet shoulder-width apart.
2. Squat down by bending your knees, keeping your arms in front of you, and keeping your back straight.
3. Once your thighs are parallel to the floor, come up.
4. Repeat until you’re ready to add weights.

“Performing body weight squats daily can help to maintain your body's tolerance to daily activities. Strengthening the back muscles is ultimately the best way to prevent back injuries when lifting and carrying heavier objects.”

- Dr. Tim Schuckers, PT, DPT, OCS