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Testosterone is incredibly important to us. It’s what makes us men. At a young age, testosterone is the driver of our facial hair, muscle growth, a deepened voice and sex drive. Into our adult lives, our T levels can continue to play a crucial role.
But what happens when our testosterone levels start to dip? Not only can a lack of T result in problems in the bedroom, but it can also cause havoc with your moods, fitness and plenty more.
If you’re serious about gaining muscle, testosterone is incredibly important. But did you know that there are exercises that boost testosterone? So if you’re already hitting the gym, if you’re concerned about your T levels, try incorporating these workouts into your regime.
Here are nine exercises to increase testosterone, and a few extra tips for good measure.
Why is testosterone so important?
While testosterone is a ‘sex hormone’, it most certainly does more than helping you get freaky in the bedroom. Your T levels help to regulate your sex drive, bone mass, fat distribution, muscle mass and strength.
This simple male hormone is responsible for increasing muscle mass, helping you to get lean, feel full of energy and make the most out of your exercise.
Does working out increase testosterone?
So what happens when you’re feeling sluggish? Well, there are multiple symptoms of low testosterone, including reduced lean muscle mass, mood swings, erectile dysfunction and even depression. But the goods news is, there are ways to increase your T.
Many men wonder how to carry on in the gym while boosting their T levels, which is why the question, ‘does working out increase testosterone?’ is so damn common.
Yep, I’m talking about testosterone boosting exercises. Let’s get stuck in.
Workouts that boost testosterone
Whether you’re working out already, or a total beginner in the gym, there are plenty of exercises that boost testosterone you can get started with right away.
According to research, a study of men undertaking weight training three times a week for four weeks showed increased T levels immediately after exercise – as well as over time. While another study found that one session of 30-minute weightlifting improved testosterone levels by a crazy 21.6%!
So, let’s see what all the fuss is about and dive into our testosterone boosting exercises.
1. Deadlifts
The deadlift is a staple exercise in any gym-goer’s workout regime, but many of us don’t realise how it can be a key exercise for testosterone.
Not only do deadlifts work the biggest muscle groups in the body – including the hamstrings, glutes, back, hips, core and trapezius – but they’re also key for boosting your T levels.
Also Read: 7 Common Exercise Myths Debunked
But don’t just take my word for it. The Journal of Strength of Conditioning Research found that performing heavy deadlifts can result in a significant increase in testosterone in a study of college-age men. So before you go thinking that low T only affects us later in life, think again.
2. Squats
Whether you prefer to start off with just your bodyweight, or using a barbell, squats are a must-have in your testosterone workout plan.
This compound move uses your whole body to push the weight back to the starting position, with research revealing that this simple exercise has the power to boost your testosterone.
Similar to a session on the leg press (more on that later), a squatting session works to synthesize more testosterone and growth hormone around your body. If you’re looking for exercises to increase testosterone, squats are where it’s at.
3. Military press
When you first take a look at the military press, it seems a somewhat simple exercise that only targets your arms and shoulders. Definitely not. Think about it. In order to keep yourself steady and upright, you need to work your core, lower back and obliques to perform this testosterone boosting exercise.
Don’t be put off by the thought of only working a couple of areas of your body, as this is definitely not the case. The military press should be included in every testosterone workout plan, since it brings together muscles from all over.
Looking for workouts that boost testosterone? Get the military press on your hit list.
4. Sit-ups
There are plenty of bodyweight exercises to increase testosterone, including sit-ups. Not only can you do them just about anywhere (lunch break, anyone?), but they also work a variety of muscles across your body. Which makes them awesome at boosting your T levels!
Research has shown that regular exercise in older men, and those who were sedentary, has been associated with higher testosterone levels. So whether you’re a little older or new to exercise, sit-ups are a great exercise for testosterone (plus, they’re easy to start!).
Also Read: How to Exercise at Home: 15+ Workouts to Get You Started
Take it slow if you’re new to this type of exercise, working your way up gradually to progress further with this move.
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5. Pull-ups
Ready to build up your upper body strength and boost your T? While a typical chin-up with your hands facing you mainly works your biceps, if you opt for an overhand pull-up you’ll be working your shoulders, arms, back, and core.
As well as being one of many exercises that boost testosterone, pull-ups are easy to do pretty much anywhere with an overhead bar. As a compound exercise, they work multiple muscle groups, giving you an all-over workout, while releasing more testosterone into your bloodstream. Cool, huh?
6. Push-ups
Similar to sit-ups, push-ups are key in any testosterone workout plan. Not only do they use your body weight (great for squeezing in a home workout), but they also work a range of muscles – making them a go-to in any testosterone workout plan.
Start off slow if you’re new to push-ups, gradually introducing variations for extra strength and muscle growth.
7. Leg press
When we think about high testosterone levels, our first thought isn’t usually bulging leg muscles. However, studies have shown that when pairing lower body workouts with upper body exercises, testosterone levels can be significantly increased.
While exhaustion has shown to be some 42% higher after squats (which we talked about earlier), men typically lift heavier during a leg press session.
Looking for testosterone boosting exercises? Don’t take your legs for granted! Squeezing in a leg workout can certainly improve your T levels.
Plus, nobody likes a guy that skips leg day!
8. The clean and press
In order to make the best testosterone workout plan, you need to be recruiting as much muscle as possible during your workout.
While the much-loved bicep curl may help you feel like you’re bursting out your sleeves, exercises to increase testosterone require complex movements, working multiple muscle groups.
The clean and press lift targets not only your legs, but core, back, arms, forearms and shoulders in one swift movement. However, this isn’t an exercise for weight lifting beginners.
Looking to take your testosterone workout plan to the next level? The clean and press is where you need to be!
9. High-intensity interval training (HIIT)
While the right type of strength training can work a bunch of different muscle groups, high-intensity interval training (HIIT) is also up there as one of the best workouts that boost testosterone.
These short bursts of exercise not only help you burn a lot of calories in a short time period, but they can also help increase muscle mass, boosting your T levels by working several areas of your body.
According to one study, participants performing HIIT exercises to increase testosterone showed a significant T increase after six 35m sprints at full pelt with 10 second rest time in between. While further research examined HIIT testosterone boosting exercises vs steady-endurance exercise (SSE), with results showing that short bursts of exercise resulted in a higher boost of T levels.
Get the most out of our testosterone workout plan
Now that we’ve covered, ‘does working out increase testosterone?’ it seems pretty clear that hitting the gym will certainly help improve your testosterone levels.
Finding the right exercises to increase testosterone may seem like a minefield, but hopefully our testosterone workout plan has made it easier to keep your T levels on track.
Of course, there are other tips alongside our workout plan to maximize your testosterone boost.
Get plenty of rest
Allowing yourself enough rest time can be crucial to your testosterone workout plan.
Don’t go sitting on your phone during sets for too long, however, since research has shown that around 120 seconds should be enough to support your workout and T levels.
Avoid certain exercises
While we’ve already covered high intensity exercises that boost testosterone, there are some you should avoid. With HIIT workouts and weight training boosting your T levels, it’s relatively obvious what could impact your testosterone negatively.
Yep, endurance training. So instead of running or cycling for hours on end, opt for short bursts of intense exercise and weight lifting to boost your testosterone levels. Research has shown that lengthy endurance training has the ability to increase cortisol (a stress hormone) in your body, while lowering your T levels.
Boost your testosterone naturally and safely
While following our testosterone workout plan will certainly help to increase your T levels, there is another way! Testogen has been carefully formulated using 100% natural ingredients to safely increase your testosterone levels, improve energy, performance, muscle growth, fat loss and libido.
Get ready to hit the gym (and the bedroom!) with confidence.
