Maybe you suffer from low testosterone, or perhaps you would like to boost your T levels a bit. I’ll be talking about what exercises boost testosterone levels the most.
Testosterone is a hormone referred to as the “male sex hormone.” Testosterone not only helps men stay sexy, it’s also responsible for lean muscle mass, bone density, red blood cell production, and fat distribution.
Low levels of testosterone in both men and women can also lead to other, more serious, health issues such as obesity, depression, osteoporosis, dementia, and heart disease. That’s why diet and exercise are the two most important elements to keeping testosterone levels healthy.
Three things that effect a man’s testosterone levels are age, weight and fitness level. When a man reaches between 30 years of age, he loses 1% testosterone levels each year, and 2%-3% after 40. Often times supplements are needed to help boost T levels. Men who are obese have lower testosterone.
Not only does working out make you feel better, it keeps you looking better, and your muscles bigger and harder too (no pun intended).
All exercises do your body and testosterone levels good. But doing strength or resistance training, especially with weights, has the greatest effect on testosterone levels.
>>CLICK HERE FOR TOP 6 TESTOSTERONE BOOSTERS<<
THE FIVE BASIC APPROACHES TO OPTIMIZING TESTOSTERONE BOOSTING THROUGH EXERCISE
- Use full-body workouts, targeting the large muscle groups (see exercises below)
- Lift heavy – 6 sets of 6-8 reps
- Longer rest periods – Rest 1 1/2 minutes between each set.
- Rest at least 48 hours between workouts. Other lighter exercises can be done between.
- Change it up by using different exercises each week, by combining a couple of the major muscle groups below.
BEST MAJOR MUSCLE GROUP EXERCISES FOR TESTOSTERONE BOOSTING ARE:
BENCH PRESS
MILITARY PRESS
SHOULDER PRESS
PULL UPS/CHIN UPS
ROWS
SQUATS
DEAD LIFTS
DON’T FORGET THOSE CALF RAISES
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SPRINT TRAINING ALSO SUPPORTS TESTOSTERONE LEVELS, BURNS FAT, AS WELL AS HEAT UP YOUR METABOLISM:
1) Stretch your hip-flexors, hamstrings, quads, and lower back.
2) Warm up by jogging on a track, beach or treadmill for 5-10 mins.
3) Sprint for 30 seconds.
4) Jog for 90 seconds for recovery.
5) Repeat this 10 times.
6) Finish with 5 mins of gentle exercises or stretches.
This study https://www.ncbi.nlm.nih.gov/pubmed/21849912 shows sprint interval training increased testosterone levels.
Avoid doing too much cardio, like long-distance running and cycling, since that can significantly lower testosterone levels. Sometimes, a good testosterone booster is just what you need
>>CLICK HERE FOR TOP 6 TESTOSTERONE BOOSTERS<<
Feel free to leave a comment or ask a question below!
What a great article. I have been thinking about my testosterone and working out. I have been considering more intense workouts along with interval sprint training, then along comes your article.
Is this a coincidence? I think my wife would say “nope”, just get going.
Thank you for sharing this article.
Thanks Rick. I’m glad you like my article. If you follow these workouts, it will definitely help you. You’re wife is right. This is no coincidence.
Wow, I didn’t know that low levels of T hormones could lead to heart issues or obesity, I will have to tell my husband about this article. I am happy to know that these exercises are all exercises he is pretty much use to. One scary thing is that too much cardio can lower T levels and that is all my husband has been doing as of lately so I am glad I have run into this info when I have. Thanks for the info!
You’re welcome Melissa. It’s amazing how important testosterone is for many bodily functions.
Hi Kammy, This is a really interesting post. Lots of content and am sure it will help many people to increase their testosterone levels. Wonderful exercises and of course always good to get out into the fresh air and run.
Thank you for this information.
All the best, Jill
Thank you Jill. I look forward to getting more information out there that most people don’t even know about.