Testosterone has a vital role in men’s bodies. Yet some factors can lead to low testosterone levels and impact their overall body function. You can include some exercises to increase testosterone, and this post will cover such exercises.
Testosterone, a key male hormone, has several functions in the male body. The testosterone levels peak while hitting puberty and then it slightly drops during the 30’s.
Further, the hormone performs many essential functions like:
- Bones and muscles development
- Voice deepening, hair growth, and factors relating to appearance
- Sperm production
- Libido
The majority of men have enough testosterone, and it is possible to have too little testosterone in the body. The testosterone levels in men directly impact everything, from their reproductive system and sexuality to bone mass and muscle density. You may also experience certain behaviours.
Low testosterone often decreases men’s sex drive.
As we age, our desire for sex decreases. However, when testosterone levels are low, men will experience a marked decline in their desire for sex.
Additionally, low testosterone can cause fatigue and lower levels of energy. Moreover, even after getting enough rest, a person can feel tired or lose interest in movement or exercise.
Further, low testosterone also causes a problem in achieving or maintaining an erection that can significantly affect their sexual life. So, for all of these reasons, to increase stamina, perform well in bed, or even remain active, you need to increase testosterone.
You can use supplements, yet there are some home exercises to increase testosterone that you can include in your fitness journey. Let’s check them.
Eight Exercises To Increase Testosterone
Weightlifting
So among the exercises to increase testosterone includes weightlifting. Further, research has shown that lifting heavy weights is the best way for boosting testosterone levels. Additionally, the body will produce more testosterone if it gains muscle mass. Do two sets of three to five repetitions at 95 per cent effort—target larger muscle groups like quadriceps and hamstrings.
Further, you shouldn’t neglect smaller muscle groups like your biceps and calves, which will help prevent injury and increase your metabolism. Don’t jump in headfirst if weight training is new to you. Also, to ensure that your form is correct and minimize the risk of injury, seek out guidance from a qualified trainer.
HIIT
High-intensity interval training (HIIT) are also a proven way to boost testosterone. Intense and short bursts characterize HIIT exercises combined with rest periods and lower intensity exercises. It is known to help you burn lots of calories quickly, reduce body fat and increase muscle mass. Some studies show that resting for just one to two minutes between intervals is the best way to reap the benefits.
Sprints
A short sprint lasting six seconds, high intensity, will increase testosterone. After you finish your workout, make as many sprints on the treadmill as possible, and one can also perform it on an elliptical or cycle trainer. You should make 5-10 sprints, and it shouldn’t take more than 15 seconds. Research has shown that short sprints can increase human growth hormone levels, primarily if performed for at least 60 minutes after your workout. Hence, don’t forget to include sprints in your exercises to increase testosterone. Further, this is one of the best testosterone booster exercises at home.
Squats
Sometimes, squats are the “king” of all exercises, and it is the best exercise to increase testosterone. So, this compound exercise requires you to use all of your body to project your weight upwards. Other than the deadlift, you will feel less primal. After six sets of 10 squats, testosterone levels were significantly higher. Hence, this is among the home exercises to increase testosterone.
Exercises For Legs
You might believe that testosterone levels are associated with big biceps and conversely. However, your entire focus mustn’t be on the upper body. So if you are performing any testosterone booster exercise, don’t forget leg day! The T level will not increase if you don’t do the squats or lunges.
Clean & Press
To increase testosterone levels, you need to work out as many muscles as possible. Bicep curls and isolation moves are not effective in gaining muscle. Complex moves that target multiple muscle groups are necessary to increase your T levels.
Since this is a one-move exercise that targets your legs, forearms and core, and it also hits your shoulders, back, arms, shoulders, and core, this is among the ideal exercises to increase testosterone. Additionally, this exercise has advanced techniques, and you can start with simple squats and deadlifts for beginners and then perform this.
Military Press
The military press is limited to arms and shoulders in the first session. However, it is difficult to maintain your body in this critical position that is unstable and unbalanced. Also, your core, obliques, and lower back work simultaneously, mainly when you’re doing slow reps.
Although it doesn’t seem like it, this exercise will help you recruit muscles from all angles. Moreover, this is among the best exercises to increase testosterone.
Resting
Although you may not consider resting as a testosterone booster exercise, it is essential for any effective workout. However, it could also impact your T-levels.
Further, research shows that longer rest times between sets — around 120 seconds — are more effective in raising testosterone. So this is because the longer you allow yourself to recover, you will be able to lift more weight.
Exercises To Avoid
Although high-intensity and strength training has been linked to higher testosterone levels, some exercises can reverse this effect.
So, this can include endurance training such as cycling or running for prolonged periods. Moreover, it has been proven that this increases cortisol and decreases testosterone.
Cortisol, a stress hormone, can affect mood, sleep, and muscle mass. However, if you balance your cardio and other activities correctly, your body will benefit from moderate amounts of exercise without excess cortisol.
Some Tip To Improve Testosterone Levels
- Reduce stress and lower cortisol levels by taking steps. So this is important because your testosterone level will fall if your cortisol levels rise.
- A healthy diet rich in carbs, protein, and fat is essential. Further, your body’s fuel can affect testosterone and other hormones.
- Good quality sleep is vital. Further men sleeping for less than 5 hours per night face a drop in testosterone level. So, for long-term health and testosterone benefits, aim for 7 hours.
Final Say
For your overall well-being, a healthy testosterone level is essential. These exercises to increase testosterone will help you boost your body’s crucial hormones while building strength, shedding bodyweight, and burning calories. read more exciting articles like this on techtablepro