How to Exercise to Increase Testosterone Levels
Testosterone is one of the most important hormones in the body – for men and women – and you can help boost your natural production by engaging in the right type of exercise to increase testosterone levels.
For men, testosterone decline often begins around age 30. Women are used to natural hormone fluctuations due to their monthly cycles, with menopause bringing a permanent drop off in testosterone production.
Will exercise increase testosterone levels in both men and women?
Yes, if you know how to maximize your workouts, you can improve the amount of testosterone your body produces.
Here are some important pointers about using exercise for testosterone levels:
- While all types of exercise can help, weight lifting and high-intensity workouts provide the best results
- Testosterone spikes are immediate rather than long-lasting following exercise, but continued workouts will provide a regular boost
- Jogging and other forms of long cardio workouts can have a negative effect on testosterone production
The last thing that you want when you exercise for testosterone production is to engage in an activity that will hinder rather than help testosterone secretion. If running or cardio is something you want to do, it is best to engage in interval training.
For example: walk at a higher speed for two minutes and then sprint for twenty to thirty seconds at the most – repeating this process five to ten times.
In the next sections, we will show you what type of exercise is good for testosterone boosting efforts and how to maximize your results.
Best Exercises for Increasing Testosterone
As a rule of thumb, targeting the large muscle groups in the body will provide the greatest results when looking for the best exercise for increasing testosterone. Clearly, the glutes and quads meet that requirement. A lower body workout, as with any exercise program, should not be done two days in a row. You want to let the muscles rest in between sessions.
Here are some examples of the best exercise for testosterone increase when targeting the muscles of the lower body:
- Warm up with jogging in place, jumping jacks, squats, leg swings, and high knees for thirty seconds each
- Perform a variety of squats: goblet, Bulgarian split, plyometric, as well as lunges – three sets each, taking only a short break and alternating one set of each before repeating
The best upper body exercise for increasing testosterone levels will include the following:
- Warm up with jumping jacks, inchworms, arm extensions, and side planks
- Perform three alternating sets of pullups, rows, bench presses, and overhead dumbbell presses
An example of a full body workout for those looking to use exercise to increase testosterone levels might look like this:
- Warm up with jogging in place, squats, jumping jacks, inchworms, arm and leg extensions, and high knees
- Perform three sets of bench presses, deadlifts, squats, lunges, and then five to ten short (six second) sprints with full recovery of three to four times the length of the sprint
How to Improve the Effects of Exercise for Increasing Testosterone Levels
The way you exercise effects testosterone production. You have the power to get the most out of your workout by following these important tips:
- Heavy weights rather than high repetitions will provide the best results – aim for six to eight reps per set
- Short sprint sessions are an excellent option for days off from weight training
- You can do short sprints on an elliptical trainer, treadmill, or bike if you prefer
- Shorter rest periods of around thirty seconds help boost growth hormone production, longer rests of two minutes may provide better testosterone raising results (between sets of the same exercise)
- To optimize your workout, alternate exercises, such as a set of squats followed by a thirty second rest and then a set of bench presses (you are getting the benefits of a short rest for growth hormone production and a longer interval between working the same muscle group for testosterone increase)
- Avoid long cardio sessions
- Workout sessions do not have to be long to produce the desired results – aim for twenty to thirty minutes overall
- Do not forget to cool down after your workouts
When we look at exercise and testosterone production, there is a natural boost in testosterone secretion that peaks around the thirty minute post workout mark before returning to baseline after an hour.
It also takes more than exercise to improve testosterone levels. You want to ensure that you are meeting the following requirements to optimize your workout benefits:
- Consume healthy fats and cholesterol (the building block of testosterone)
- Supplement with zinc, vitamin D, fenugreek, D-aspartic acid, and branch chain amino acids (BCAA)
- Get seven to nine hours of sleep each night
- Eliminate or drastically reduce sugar intake
- Relax – get rid of stress
By taking these steps and using exercise to increase testosterone levels, you may be able to prevent the effects of Low T from impacting your life.
If you do feel as though testosterone therapy may be beneficial to you, please contact Kingsberg Medical to learn how we can help. Call today for a free consultation with a clinical advisor.Brian Leeber