9 testosterone boosting exercises – HealthNutrition
Testosterone is extremely important to us. This is what makes us men. At a young age, testosterone drives facial hair growth, muscle growth, a deep voice, and sex drive. In our adult lives, our T levels can continue to play a crucial role. But what happens when our testosterone levels start to decline? Not only can a T deficiency lead to problems in the bedroom, it can also cause disruption to your mood, fitness, and more. If you are serious about gaining muscle, testosterone is extremely important. But did you know that there are exercises that boost testosterone? So, if you already go to the gym, and if you are worried about your T levels, try incorporating these workouts into your diet. Here are nine exercises to increase testosterone, and some additional tips for good measure.
Why is testosterone so important?
While testosterone is a “sex hormone,” it certainly does more than just help you feel awesome in the bedroom. Your T levels help regulate sex drive, bone mass, fat distribution, muscle mass, and strength. This simple male hormone is responsible for increasing muscle mass, helping you get fit, feel full of energy and get the most out of your workout.
Does exercise increase testosterone?
So what happens when you feel sluggish? Well, there are multiple symptoms of low testosterone, including decreased lean muscle mass, mood swings, erectile dysfunction, and even depression. But the good news is that there are ways to increase your testosterone. Many men wonder how to stay in the gym while boosting their testosterone levels, hence the question, “Does exercise increase testosterone?” Very common. Yes, I’m talking about testosterone boosting exercises. Let’s get stuck in.
Exercises that boost testosterone
Whether you already work out, or you’re a newbie to the gym, there are plenty of testosterone-boosting exercises you can start right away. according to researchA study in men who weight-trained three times a week for four weeks showed an increase in T levels immediately after exercise — as well as over time. While another He studies I found that one 30-minute session of weightlifting improved my testosterone levels by an insane 21.6%! So, let’s see what all the hype is about and dive into testosterone boosting exercises.
1. Deadlift
The deadlift is a staple exercise in any gym-goer’s exercise regimen, but many of us don’t realize how it can be a major testosterone boosting exercise. Not only do deadlifts work your body’s largest muscle groups—including your hamstrings, glutes, back, hips, core, and trapezius—but they’re also key to boosting your T levels.
Read also: 7 common myths about exercise debunked
But don’t take my word for it. The Journal of Strength and Conditioning Research found that performing heavy deadlifts can lead to a significant increase in testosterone in the body. He studies Of college-age men. So, before you think that low T only affects us later in life, think again.
2. Squat
Whether you prefer to start with just your body weight, or with a barbell, squats are a must in your testosterone workout plan. This compound movement uses your entire body to push the weight back to the starting position research It reveals that this simple exercise has the ability to boost your testosterone. Similar to the leg press (more on that later), squats work to produce more testosterone and growth hormone around your body. If you are looking for exercises to increase testosterone, squats are the place for you.
3. Military press
When you first look at the military press, it seems to be a fairly simple exercise that only targets your arms and shoulders. Absolutely not. Think about it. In order to keep yourself stable and upright, you need to train your core, lower back and oblique muscles to perform this testosterone-boosting exercise. Don’t be put off by the idea of only working on a few areas of your body, that’s for sure no The case. The military pushup should be included in every testosterone training plan, because it brings together muscle from everywhere. Are you looking for workouts that boost testosterone? Put military journalism on your hit list.
4. Sitting
There are plenty of body weight exercises to increase testosterone, including abdominal exercises. Not only can you do them anywhere (lunch break, anyone?), but they also work a variety of muscles throughout your body. Which makes it great for boosting your T levels! Research has It is shown Regular exercise in older men, and these who were stableIt has been associated with higher testosterone levels. So, whether you’re older or new to exercise, sit-ups are a great testosterone workout (plus, they’re easy to get started with!).
Read also: How to exercise at home: 15+ exercises to get you started
Take it slow if you’re new to this type of exercise, and work your way up gradually to progress further.
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5. Withdrawals
Are you ready to build your upper body strength and boost your T-Power? While a typical chin-up with your hands facing you primarily works your biceps, if you choose a pull-up, you’ll work your shoulders, arms, back and core. As well as being one of the many exercises that boost testosterone, pull-ups are easy to do anywhere with an overhead bar. As a compound exercise, it works multiple muscle groups, giving you an all-out workout, while releasing more testosterone into your bloodstream. Cool, huh?
6. Push-ups
Similar to sit-ups, push-ups are essential to any testosterone workout plan. Not only does it use your own body weight (great for pressing into home exercises), but it also works a range of muscles – making it a fit in any testosterone training plan. Start slow if you’re new to push-ups, and gradually introduce variations to increase strength and muscle growth.
7. Press the leg
When we think of high testosterone levels, our first thought is not that usually Swelling of leg muscles. but, studies It has shown that when lower body exercises are combined with upper body exercises, testosterone levels can be significantly increased. While fatigue has been shown to be about 42% higher after a squat (which we talked about earlier), men typically lift heavier weights during a leg press session. Are you looking for exercises to boost testosterone? Don’t take your legs for granted! Squeezing a leg exercise can definitely improve your T levels. Plus, no one likes a guy who skips leg day!
8. Cleaning and pressing
In order to create the best workout plan for testosterone, you should recruit as much muscle as possible during your workout. While the much-loved bicep curl may help you feel like you’re having your sleeves rolled up, testosterone-boosting exercises require complex movements, working multiple muscle groups. The clean lift and press target not only your legs, but your torso, back, arms, forearms and shoulders in one quick motion. However, this is not an exercise for beginners to weightlifters. Are you looking to take your testosterone workout plan to the next level? Cleaning and Pressing is where you need to be!
9. High-intensity interval training (HIIT)
While the right type of strength training can work a range of different muscle groups, high-intensity interval training (HIIT) is also up there as one of the best testosterone-boosting workouts. These short periods of exercise not only help you burn a lot of calories in a short period of time, but they can also help increase muscle mass, and boost your T levels by working several areas of the body. according to One studyParticipants performing HIIT exercises to increase testosterone showed a significant increase in T after six 35-meter sprints at full intensity with a 10-second rest time in between. While so research Researchers examined testosterone-boosting HIIT versus static endurance exercise (SSE), with results showing that short bouts of exercise led to a higher increase in T levels.
Get the most out of our testosterone workout plan
Now that we’ve addressed the question: “Does exercise increase testosterone?” It seems obvious that going to the gym will definitely help improve your testosterone levels. Finding the right exercises to increase testosterone may seem like a minefield, but hopefully your testosterone workout plan has made it easier to keep your T levels on track.
Of course, there are other tips besides our workout plan to further boost your testosterone.
Get plenty of rest
Allowing yourself adequate rest time can be crucial to your testosterone training plan. Don’t sit on your phone during groups Too longHowever, since then research showed that about 120 seconds should be sufficient to support exercise and T levels.
Avoid certain exercises
While we’ve already covered high-intensity exercises that boost testosterone, there are some exercises you should avoid. With HIIT and weight training boosting your T levels, it’s relatively clear what can negatively impact your testosterone. Yes, endurance training. So instead of running or cycling for hours on end, choose short bouts of intense exercise and weightlifting to boost your testosterone levels. Research has It is shown Prolonged endurance training has the potential to increase cortisol (the stress hormone) in your body, while lowering your T levels.
Boost your testosterone naturally and safely
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