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Which Workouts Can Help You Increase Testosterone Levels?

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: November 15, 2021

Any time you start a conversation with someone about testosterone production and how higher testosterone levels have a significant impact on men’s health and fitness, people immediately jump to the conclusion you’re talking about steroid hormones.

In fact, natural healthy testosterone levels are one of the most important factors when people constantly gain weight despite a healthy diet.

The good news is that you can break the cycle of low testosterone and weight gain by introducing the right kind of fitness and resistance training.

Let me explain.

Summary of the Key Findings

  • Exercise is one of the main triggers for testosterone production.
  • Highly intense exercises and resistance training are the ideal approaches for boosting T-levels. 
  • Higher testosterone levels contribute to better weight management, muscle growth, and mental focus.

How Does Exercise Increase Testosterone?

shirtless man flexing both his arms

There are two things you have to understand when it comes to testosterone and how your body responds to it.

Normal Testosterone Production

In a normal healthy person, testosterone levels will fluctuate slightly throughout the day. But they shouldn’t go to extreme highs and lows.

In men, testosterone is mainly produced in the testicles, and it plays a key role in libido, building muscle tissue, facial and body hair, and many other things.

In women, it’s the ovaries that produce a small amount of testosterone compared to men. It’s also quite a lot less important for overall health and weight management for women.

Exercise And Testosterone

Physically active men will naturally produce more testosterone if they do the right kind of resistance exercise. The increased T count will get to all muscle groups, and the sex hormones will help increase the amount of muscle fibers.

Muscles react to the presence of growth hormone and testosterone by increasing muscle protein synthesis, and that’s a positive not just for endurance athletes.

When you boost testosterone levels, the male sex hormone also plays a key role in your body composition.

Now, let’s take a look at what you need to do if you want to start naturally increasing testosterone.

“Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1% each year starting at around age 40. Luckily, you can stave off the process.” - Mensjournal.com.

What Kind Of Exercises Boost Testosterone Levels?

woman in an intense workout and a man lifting a barbell

The first thing I want to say is that you have to go for regular exercise to boost your T-levels. You can’t assume that if you train once a week, your T-levels will magically improve. It has to be a process where you gradually improve your testosterone responses.

Try High-Intensity Interval Training (HIIT)

HIIT is a form of strength training where you have multiple stations, and at each station, you perform an exercise at the highest possible intensity. With only short rest periods in between each station, you’ll barely have time to catch your breath.

There was an interesting study that compared short sprints to a 45-minute run [1]. The hormone values increased significantly more in those people that sprinted.

With the diversity of HIIT that achieves maximal aerobic exercise levels, the strain on the muscles will also signal more muscle mass growth.

Plan Regular Resistance Training

shirtless man lifting up a heavy barbell

Another great idea is regular weight lifting with low reps per set.

See, weight training puts a huge amount of strain on your muscles that send a signal that your body needs to build more muscle mass to do the same thing again.

And the more you gradually increase the weight and target larger muscle groups, the better your T-levels will respond.

Avoid Endurance Training

A steady-state endurance exercise is something like running, cycling, or swimming at the same pace for longer periods. It’s your typical cardio exercise, and it won’t have the desired effect on T-levels [2].

Here is our detailed article about workouts that boost testosterone.

4 Benefits Of Boosting Testosterone Through Exercise

man showing off his biceps and a banana wrapped in condom

Here are the main benefits you may experience when you tackle low T-levels. 

  1. Better Semen Parameters: You won't just notice a higher libido, but if you’re trying for a baby, then higher T-levels will play a key role in your success rate.
  2. Effectively Losing Weight: A higher T count will directly impact your body’s fat distribution, especially around the upper body and belly.
  3. More Muscle Growth: Along with the effect on your fat reserves, testosterone will also make it easier for you to bulk up without the need for resorting to banned hormone treatments.
  4. Improved Mental Reaction Time: Testosterone may also be linked to how fast your brain can react to different senses. This is particularly important in many types of sports, but also for day-to-day work and study activities.

What Else Can You Do To Boost Testosterone?

woman holding up a tumbler and her thumbs up and a man drinking a pill

Along with putting in maximum effort at the gym, you can do a few other things to naturally increase testosterone levels.

1. Reduce Your Stress Levels

Excess cortisol production and the disruption of the cortisol cycle can lead to a significant build-up of stress hormone levels.

Not only will this make you feel stressed and anxious, but you’ll also disrupt your body’s ability to produce testosterone.

2. Take Mineral And Vitamin Supplements

Vitamins B and D, along with zinc, are the most important micronutrients that you can take to ensure your body can produce testosterone. They are key building blocks of the molecules that make up this hormone.

Also,  you can use testosterone boosting herbs. They are great natural supplements.

Start To Boost Your Testosterone Level

If you really want to make a difference in your serum testosterone, then introduce some intensive interval training into your exercise program.

It’s the most effective way to boost your T count, and you’ll also improve your strength, fitness, and BMI at the same time.

I would also suggest that you have a doctor take a blood sample to give you a before and after reading of your T count.

Give a chance to some regular intensive training, and see first-hand how much it can help you increase testosterone levels.


References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/23310924
  2. https://www.piedmont.org/living-better/the-best-exercises-to-increase-testosterone

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