This, in turn, will help you choose some of the best exercises to increase testosterone. Nevertheless, you can’t incorporate just any exercise to increase testosterone in your workout routine. Because jogging is a form of resistance exercise, it too can lead to healthy levels of testosterone. Like other forms of resistance training, pilates can result in a boost in testosterone if performed with the right technique and under the right intensity. Scientists noted that testosterone levels spike immediately following resistance training. Resistance exercise is the use of external resistance to shape and build muscle. In conclusion, the up-to-date data on the effect of exercise on serum testosterone concentrations in men have significant inter-individual and inter-study variability. Some promising studies in older men have shown a direct correlation between exercise and basal plasma testosterone concentrations; however, conclusions are still preliminary until a greater depth of literature is available . Here are the five best testosterone-boosting exercises. Exercise, particularly heavy resistance training, can boost testosterone by signaling your body to produce more. We'll look at what science says and talk about some movements shown to boost your testosterone levels naturally. So, when men maintain an active lifestyle with regular, varied exercise, it supports optimal testosterone levels, improves energy, and enhances muscle mass. Lower body fat percentage is linked to healthier testosterone levels, and excess body fat can actually convert testosterone into estrogen, lowering overall testosterone. Overtraining without adequate recovery impacts testosterone levels negatively.Here are some of the best workouts you can do regularly.There are many supplements on the market claiming to enhance testosterone.Human growth hormones can be used to help grow your muscles and get bigger when you do other exercises.To boost testosterone levels effectively, it's crucial to focus on specific types of exercise that have been shown to have a significant impact.A study in the Journal of Strength and Conditioning found that performing heavy deadlifts led to significant elevations in testosterone levels of college-aged men.The benefits of following a well-balanced diet can’t be denied—and they go far beyond weight loss.It is beneficial to deadlift because it strengthens the core and your abs and activates large muscles in your lower half. Foods rich in healthy fats, like avocados and nuts, can support testosterone production. Proper nutrition plays a crucial role in maintaining healthy testosterone levels. Consistency in exercise is more important than timing for optimal testosterone levels. To prevent the negative impact of overtraining on testosterone production, prioritize adequate rest and recovery. For the same reasons I like barbell squats and deadlifts, I prefer the barbell overhead press when maximal weight for the repetition range is the goal.6254a4d1642c605c54bf1cab17d50f1e For each exercise, choose a repetition range between five and 12. Get personalized meal plans to help you burn fat and build muscle. Check out the 7 Best Testosterone Boosters and the 8 Best Online TRT Clinics to find the perfect testosterone-increasing solution for you! As long as you do this consistently, you will enjoy the benefits of feeling stronger and healthier. Sprinting increases adrenaline and stimulates testosterone release, especially when performed at maximum effort with recovery periods in between. Testosterone is a key hormone that influences muscle growth, energy, libido, and overall vitality. If you’re ready to boost your testosterone and improve your well-being, RISE Men’s Health is here to help. Your arms and shoulders are also involved to a certain degree as they have to steady the bar on your back as you squat the weight up and down.MacKelvie et al. showed similar basal serum testosterone concentrations between long-distance runners and age-matched sedentary controls.For the same reasons I like barbell squats and deadlifts, I prefer the barbell overhead press when maximal weight for the repetition range is the goal.6254a4d1642c605c54bf1cab17d50f1eIt’s quite natural that your workout hampers your muscle’s protein and causes muscle tears.When performing the bench press, you should focus on keeping your elbows close to your body and maintain a controlled pace throughout the entire movement.So far, we have discussed works done in lean, young men; however, body weight and aging are inversely related to serum testosterone concentrations .For stress management, the stress cycle is a repetitive loop where your body and mind react to a stressor, creating physical and emotional tension. Yoga, while not regarded as the most manly sport, can be much more gentle on your body and can promote blood flow to the adrenal glands, which, in turn, can stimulate testosterone production. Your testosterone levels will naturally fluctuate during the day, peaking in the early morning and dropping later in the day. Cardio workouts and endurance training, on the other hand, seem to have a testosterone-lowering effect on athletes, albeit it remains unclear how this mechanism works. These libido boosting workouts are more than just fitness—they’re fuel for a better you. These aren’t just upper-body workouts—they’re T-level boosters in disguise. The clean and press easily qualify as another total body muscle builder as it hits the legs, back, arms, shoulders, and core all at once. Of all the exercises to give squats a run for their money as the “king” of exercises, the only one that comes remotely close is the deadlift. Leading off this list is none other than the “king” of all exercises — the squat. It is now a known fact that testosterone is the dominant hormone in males. With this in mind, you need to first know how and why working out increases testosterone. Low testosterone comes with a lot of negative health effects. The goal of this program is to keep the heart rate high and the muscles of the body fully engaged. Jogging is a low-intensity form of running, in which the heart rate is usually at a moderately increased pace. Finally, this exercise is also an effective way to work on building strength and muscular endurance. While the exercise relies heavily on the muscles of the upper back (lats and rhomboids) and arms, pull-ups also tax your chest, shoulders, traps, and core. Pull-ups, commonly referred to as “squats” for the upper body, may qualify as the best exercise for your entire upper body. Incorporate sprinting into your fitness routine by including short sprints or hill sprints as part of your cardio workouts. HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity activity. For instance, if you’re lifting heavy weights with lots of sets over a 45-minute time period, you’ll see a bigger impact. Overtraining and excessive endurance cardio without proper rest can negatively affect testosterone levels. By continuously working different muscle groups, circuit workouts stimulate hormonal release while also improving endurance and cardiovascular health. Circuit training combines multiple strength and cardio exercises performed in sequence with minimal rest. Studies in 2025 show that HIIT significantly boosts testosterone levels, especially when performed regularly over several weeks. Shoulder Press Incorporating these testosterone-boosting exercises into your fitness routine can help support healthy hormone levels and enhance overall health and well-being. Bodyweight exercises that target multiple muscle groups simultaneously, such as push-ups, pull-ups, dips, and lunges, can also help boost testosterone levels. In this article, we’ll explore 10 exercises that may naturally boost testosterone levels and enhance your health. Additionally, motivation to exercise and achieve fitness goals may wane with diminished testosterone levels. Moreover, testosterone plays a vital role in the recovery process, so reduced levels can prolong recovery time between workouts, slowing progress and increasing injury risk. Fatigue often accompanies low testosterone levels, hindering workout performance. Insufficient testosterone makes it harder to build and retain muscle mass, resulting in decreased strength and difficulty in lifting heavier weights. I’ll show you exactly how to do that when we get to your workout routine. It’s actually a simple concept and this also maximizes your ability to pack on more muscle. If you’re doing these with free weights, make sure you have a good and trusted spotter. Rest-pause sets will completely exhaust your muscles. And if you still want a hypertrophy benefit from your strength work, try the Zercher carry, where you walk with a barbell in the crook of your arms. Unfortunately, they are unlikely to be backed up by a reliable body of evidence. “Testosterone is a hormone responsible for the development of male sexual characteristics,” says Woodman. Testosterone is the hormone lots of men worry about – in fact, it’s probably the only hormone many can name. At Horizon Clinics, we help you decode the solutions to your micro-health battles. In theory, you’re already doing that by adhering to the first 2 ways of increasing testosterone through training that we discussed. At the end of your workout, you’re directly targeting specific muscles. From there you begin to target the intended muscles a little more each exercise. Exercises that can have a positive effect on your testosterone levels constitute high-intensity interval training (HIIT) and resistance training, including weight lifting. The latter includes testosterone-boosting workouts that can aid your body in naturally producing more testosterone. Deadlifts are a great exercise to include in your workouts if you’re looking to increase your natural testosterone levels. Lower body exercises provide a healthy flow of these powerful hormones in a way that upper body lifts won’t. A couple things to keep in mind before I get into the “5 testosterone boosting exercises.” These hormones are naturally produced by our bodies and things like proper diet and exercise can give our body a boost of both. Another approach you can take to improve your testosterone levels is to exercise. Barbell back squats are a must if you want to increase your testosterone through weight training. For sprints, keep it high-intensity with short-medium rest periods for the best testosterone-boosting effect. According to research, these include decreased lean body composition, lower energy levels, loss of muscle strength, decreased physical and cognitive functions, and worsening mood. “To maintain high testosterone levels, it is best to eat foods high in magnesium, zinc, and vitamin K, like dark leafy greens for magnesium, shellfish to get a healthy dose of zinc, and plenty of egg yolks for vitamin K,” he says. The next type of exercise to add to your workout to increase testosterone is sprints. HIIT is one of the excellent exercises to increase testosterone. There are numerous forms of exercises for testosterone boosting. However, there's no instant way to increase testosterone levels quickly or drastically unless you take exogenous testosterone or TRT.Incorporating high-intensity interval training (HIIT) with deadlifts can further boost testosterone levels.It's mainly known as the "male" hormone because guys have more of it than girls, but girls have a little bit too.Or very high intensity exercises such as sprinting, short but intense cycling spints or rowing.Use the talk test; if you struggle to talk, then bring the intensity down slightly.When performing this exercise, ensure your elbows follow a natural pressing path and don't tuck them toward your chest too much.Regular rowing workouts can increase testosterone release, leading to higher levels of this important hormone.Squats are frequently cited as the most effective exercise for sparking a hormonal surge. “A man’s body naturally produces testosterone, especially during puberty and in your early 20s,” says Woodman. It also regulates bone and muscle mass, affects the way men store body fat and helps with the production of red blood cells – the blood cells that move oxygen throughout your body. Notably, high testosterone levels don’t stay the same for long. The intensity of your training has a lot to contribute in giving a quick rise to your testosterone count. Moreover, it’s important to segregate your exercises and focus on your whole body. When it comes to boosting testosterone, understanding strength training fundamentals is key. High-Intensity Interval Training (HIIT) is a dynamic workout strategy that can markedly boost testosterone production. When your testosterone levels are balanced, you’ll likely feel more energetic and motivated, which can positively impact your workouts and daily life. To optimize your testosterone levels, incorporate these exercises into your fitness routine. In addition to regular exercise, there are other natural ways to boost testosterone levels. It starts with the endocrine system, a network that releases hormones into the bloodstream to control various bodily functions, such as activated muscle. It helps keep their bones strong and energy and hormone levels balanced. As many start the year off with new health habits and goals, experts say what you cook on and with in your home is just as important as what you put in your body. Built to support everything from heavy lifting to controlled cable work, it’s a streamlined setup that keeps workouts efficient instead of constantly having to stop for adjustments. Sprints are a great total-body exercise that gives the level of stimulus required to see the testosterone-boosting effect. Loading your body vertically and working your shoulders with some heavy overhead presses is a great way to boost testosterone while performing some upper-body muscle group training. They allow you to lift very heavy weights with the largest muscle groups in your body, which is typically the best way to get post-exercise testosterone serum elevation. The following are my top five exercises for men to increase testosterone. I’ve put together five of the best exercises for men to increase testosterone that you can start doing today. Deadlifts work multiple muscle groups, including your core and lower back muscles, as well as your glutes and hamstrings. Not only will you be able to squat more weight, but you’ll also be able to run faster and jump higher. When performing heavy squats, it’s important to use a weight that’s challenging enough to push you to your limits. To this day, there is one exercise that is more synonymous with... We’ve even included ingredients that may help reduce excess estrogen, promote prostate health, and aid athletic performance, in DIM. Perform each exercise for 45 seconds, followed by a 15-second rest. Start with two minutes of light cardio to get your body ready for the challenge ahead. Isaacs discloses that he is on the speaker’s bureau for Abbott Laboratories, which markets a testosterone replacement product. He notes that a rise in cortisol can be linked to a fall in testosterone. In addition, exercise can train the body to be efficient with hormone balance in the body. Testosterone is a crucial hormone for building and maintaining muscle mass, as well as improving overall health and fitness. Testosterone is a key hormone responsible for muscle growth and strength, making it essential for anyone looking to improve their physique. Meanwhile, one study indicates that zinc supplementation may also benefit men with low testosterone levels and impotence, especially if they have a testosterone deficiency. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. In a 2021 study, the effect of zinc on testosterone levels and sexual function was considered for postmenopausal women. Studies suggest that heavy alcohol consumption may reduce testosterone levels. We know that diabetes can cause low testosterone levels, which is why it’s much better to stick to complex “good” carbohydrates. Hence, one requires staying determined and consistent with the workout. In simple words, training frequency is the number of sessions one performs in the gym throughout the week. You can’t just do something like a warm-up and expect to witness a massive shoot-up in your testosterone level. You can also use online exercise videos, DVDs, or have a personal trainer (if you can afford one). This style of training is highly effective in burning excess body fat and, in turn, increasing testosterone levels. Beginners should focus on compound movements like squats and push-ups, combined with light sprint intervals and bodyweight resistance exercises. By regularly integrating exercises such as compound lifts, sprints, plyometrics, and circuit training, you can tap into your body’s natural ability to produce testosterone more efficiently. In 2025, circuit routines are popular among busy individuals seeking efficient testosterone-boosting exercises. Strength Consulting a personal trainer or healthcare professional can provide personalized guidance on exercise frequency for testosterone optimization. Additionally, rowing is a great way to build overall strength while promoting the natural production of testosterone. Strengthen your shoulders and increase testosterone with overhead presses. In this article, we will cover the top exercises that can naturally boost your testosterone levels, without the use of supplements or medications. Incorporating a variety of exercises into your fitness routine is key to boosting and maintaining optimal testosterone levels. Regular swimming workouts contribute to muscle tone and can help maintain healthy testosterone levels. The best exercises to increase testosterone incorporate a combination of strength, high-intensity cardio, and explosive movements for maximum hormonal benefits. Modern research in 2025 highlights that even high-repetition, intense bodyweight exercises can elevate testosterone levels when done consistently. Testosterone Boosting Exercises: What Works and What Doesn’t Circuit training blends cardiovascular and strength exercises into a fast-paced, high-intensity routine. By gradually increasing the weight you lift over time, you stimulate muscle growth and, subsequently, testosterone production. Calisthenics exercises, like push-ups, pull-ups, and dips, utilize your own body weight for resistance. Chances are, you’re probably using this workout method already as it’s somewhat typical to bodybuilding workouts.This is known as the “Overtraining Syndrome.” When you train too hard without enough rest, your body remains in a state of chronic stress.Enhance your workout routine by including the bench press and reap the benefits of increased testosterone.Research shows that when your liver does not function optimally, it affects your testosterone output.Another study demonstrated that, despite rapid increases in testosterone levels after 30 min of endurance running, but they significantly declined 90 minutes post recovery.Testosterone also regulates important functions like sex drive, muscle and bone mass, muscle strength, fat distribution, and red blood cell production.Let's take a closer look at some exercises that increase testosterone so that you can start working towards goals.The problem is that many don’t follow the best training methods that trigger the increase of this hormone.Consistency in exercise is more important than timing for optimal testosterone levels. Balance activities can help strengthen your resistance against forces that might make you fall, both when stationary or moving. Aerobic activity comes with various levels of intensity. Aerobic activities help protect and preserve heart, lung, and circulatory health by improving fitness levels and helping the heart, lungs, and circulatory system function more efficiently. However, there are some factors to consider such as intensity, duration and type of exercise which can all have an impact. This means that this form of exercise can be as gentle or as intense as you want it to be. In other words, the relationship between physical activity and testosterone is bidirectional. On the other hand, Wilkinson et al. observed significant gains in strength and hypertrophy in the absence of any measurable changes in F-Testo and insulin growth factor 1. It was previously questioned whether the exercise protocols contributed to the variable results in these studies. “If we are going to summarize the results of these studies in one easy statement, exercises do not significantly change testosterone level,” he says.Sprint workouts involve short bursts of maximal effort followed by periods of rest or low-intensity recovery.High-Intensity Interval Training (HIIT) is a dynamic workout strategy that can markedly boost testosterone production.Achieve optimal testosterone levels by finding the right balance between exercise intensity and rest periods.Aim for a well-rounded exercise routine that includes challenging workouts and adequate rest for testosterone optimization.Consistent progression helps you break through plateaus and maximize your fitness results, ensuring that you’re always moving toward your strength-building goals.Low T levels in men may increase their risk of developing coronary artery disease (CAD), metabolic syndrome, and type 2 diabetes.Prioritizing a healthy diet, regular physical activity, and proper sleep can help maintain your hormonal balance and support your fitness goals effectively.Similarly, White et al. found no change in resting testosterone concentrations with higher training mileage (i.e., 100% increase in the habitual distance run for 12 weeks) in recreational joggers.We will also discuss how often you should exercise for optimal testosterone levels while balancing exercise intensity and rest periods. Another blunder they do is overdoing the workout. Neither picking the right workout regime nor following it is easier. Furthermore, if someone wants to ace bodybuilding or simply wants to bulk up, they can’t just ignore the Ts. This leads to the growth of new muscle tissues and hence, muscle-building. Recent Posts If you're adding weight-based training to your hit exercises, ensure the weights are lighter than usual. When you perform these exercises, the amount of testosterone you have will typically only increase in the short term, with the spikes lasting about an hour. Resistance training and putting your body under strain are among the best ways to build muscle, thus leading to a more significant amount of testosterone in your body. If someone's testosterone levels are low, it can affect their physical and mental health. If you want to get stronger, lose fat, and perform well, pay attention to maintaining healthy testosterone levels. What are your top testosterone-boosting workout tips? The good news is that certain types of exercise naturally stimulate your body to produce more testosterone. High levels of cortisol (the stress hormone) can wreak havoc on your T levels. It’s during those deep REM cycles that your body gets to work, cranking out the testosterone you need to conquer your day. Strength training is your best friend when it comes to ramping up testosterone. The intensity and progression built into this routine ensures your body stays in a state of anabolic activity. Beyond boosting testosterone, deadlifts improve posture, core stability, and overall strength. In 2025, regular deadlift sessions are recognized as an optimal way to naturally enhance testosterone levels. These exercises promote hormonal release, including testosterone, due to their high-intensity and power-building nature. This type of training not only boosts testosterone but also improves cardiovascular health and fat loss, which further supports hormonal balance. Compound weightlifting exercises, such as squats, bench presses, and overhead presses, engage multiple muscle groups simultaneously. Your muscles will become bigger, stronger, and thicker when your testosterone levels are healthy. With consistent training and proper form, you can expect to see improved muscle development in the arms as well as improved testosterone production. Performing barbell curls can help increase testosterone production in a variety of ways. Studies conducted on young untrained men demonstrated that unilateral biceps curl exercises alone did not result in significant fluctuations of post-exercise serum testosterone concentrations. Studies have demonstrated that resistance exercise can rapidly alter serum testosterone concentrations. Exercise is another way to boost your testosterone levels. Testosterone, one of the most important chemicals in your body, is especially crucial if you want to increase your muscle mass and strength. Signs that exercise alone may not be enough include persistent low energy, lack of strength gains, and low libido despite regular training and proper lifestyle habits. A sustainable workout rhythm involves progressing slowly, adjusting workouts to your fitness level, and listening to your body. High stress can elevate cortisol levels, which in turn negatively impact testosterone levels. Specific nutrition tips can enhance your testosterone-boosting efforts. Muscle strength is key in order to build and maintain strong bones, which allow us to perform everyday tasks more easily. If we break it down, you may say there are 3 main types or categories of exercise and physical activity. Exercise can also help boost your performance and recovery. As you curl, be sure to engage your core muscles and maintain good posture throughout the movement. Exercise works wonders for the mind, body, soul… and your testosterone. A balanced diet includes the nutrients needed to support hormone production and regulation.” “Exercise helps build muscle and improve overall health. As you can see, there’s an array of benefits to increasing testosterone and gaining muscle. Low T levels in men may increase their risk of developing coronary artery disease (CAD), metabolic syndrome, and type 2 diabetes. Part of maintaining a healthy body composition is training hard and dieting right. To make matters worse, low testosterone is also linked to reduced muscle gain, increased muscle loss, and greater fat gain. Unfortunately, men’s natural testosterone levels begin a slow and steady decline beginning around age 30, with most men experiencing a decrease of 1-2% per year as they age. One of the simplest and most effective ways to support low testosterone levels is by incorporating a daily supplement into your routine. Final Thoughts: It’s Not Just About Muscles—It’s About Taking Control These high-intensity exercises stimulate fast-twitch muscle fibers and enhance testosterone secretion, contributing to muscle growth and athletic performance. This high-intensity workout style can help elevate testosterone levels and improve cardiovascular fitness. Progressive overload, gradually increasing the weight lifted over time, is key to maximizing testosterone production and muscle growth. Sprinting is a powerful anaerobic exercise that stimulates testosterone production and promotes muscle growth. You can boost your testosterone by doing resistance training, such as weightlifting and using resistance bands. Both endurance and resistance exercise studies have demonstrated an increase in plasma testosterone concentrations while exercising. Age, body weight and exercise type as well as intensity, volume and muscle type were assessed as potential modulators factors of hormonal changes. Furthermore, muscle strength regulates blood sugar and pressure levels as well as helping us achieve weight management and ensure a healthier lifestyle. Without the amino acids from the dietary protein, men will not be able to build muscle. If your goal is to lose weight, you might find it easier to eat in a caloric deficit if you have a shortened feeding window. What meals and foods do you recommend for a healthy, energizing breakfast to fuel an active day ahead? If your workout is longer than 90 minutes, consider also having some intra-workout carbs, something that can be quickly digested, like an apple, orange, or banana. If this cycle continues without interruption, it can lead to burnout or chronic stress, where your body and mind become stuck in a constant state of alert. Age, body weight, and exercise type, together with exercise intensity, volume, and the involved muscle type, were studied as factors modulating these hormonal changes. So a top exercise to increase testosterone naturally for the long term as well. Join me on the mat as we guide you through these invigorating exercises to unlock the full potential of your testosterone levels. The results concluded that even moderate weight lifting and light weightlifting increased serum testosterone levels in participants. At Florida Men’s Health, we’re dedicated to helping men unlock their full potential through tailored health and wellness plans. At Florida Men’s Health, we offer comprehensive solutions to help you reach your health and fitness goals. Testosterone is often referred to as the “hormone of vitality” for a reason. Studies show that both deep sleep and REM cycles are vital for optimal testosterone release. Research shows that specific yoga poses, such as the Warrior and Downward Dog, can help reduce stress levels and promote hormonal balance. In like manner, not every exercise can help shoot up your testosterone level. The study shows that testosterone deficiency or low T can speed up muscle loss. It’s quite natural that your workout hampers your muscle’s protein and causes muscle tears. To explain, testosterone promotes the growth and repair of muscle proteins. These hormones are responsible for beard, hair growth, deep voice, and muscle gains. If we do push-ups regularly, our testosterone levels will increase, which can help speed up muscle growth. This is because pull-ups stimulate greater muscle growth due to increased hormonal responses, such as elevated testosterone and growth hormone levels. They’re not just for show; they actually help us build strength and boost our testosterone levels! Guys might struggle to build muscle or feel like they're not as strong. Even though they have less of it, testosterone is still helpful for girls. It helps them grow taller, build muscle mass, make their muscles strong, and it's part of what makes their voices deeper. Improve upper body strength and stimulate testosterone release with overhead presses. Enhance your workout routine by including the bench press and reap the benefits of increased testosterone. Improve strength and release of testosterone naturally with bench presses. Long-distance running may have a more moderate impact on testosterone production. HIIT workouts can be modified to suit individual fitness levels and goals. When men engage in regular exercise, especially resistance training, it stimulates the production of testosterone. So lifting those weights helps you build muscle and increase testosterone, and at the same time, more testosterone also means more muscle and muscle protein synthesis. Higher natural testosterone levels contribute to more lean muscle mass, less body fat, and improved energy. Your body has an incredible capacity to produce these hormones naturally, and the right exercises are among the most potent triggers. Creating a tailored workout plan is key to naturally boosting testosterone.Learn safe and effective gym workouts for seniors that enhance strength and flexibility, but what unique strategies can you discover to stay fit?This leads to the growth of new muscle tissues and hence, muscle-building.What you really need is movement—the right exercises to increase testosterone and bring your libido back to life.Stick around, and you’ll discover more ways to optimize your testosterone levels effectively.Countless workouts can increase testosterone production and assist you in naturally boosting your levels.How can you increase testosterone naturally? Back squats are another great exercise for increasing strength. It is beneficial to deadlift because it strengthens the core and your abs and activates large muscles in your lower half. Try adding resistance training to your HIIT instead of jumping jacks or burpees. Lifting heavy weights for six to 12 reps with larger muscle groups like your quadriceps, hamstrings, back, shoulders and chest will help your body pack on the maximum amount of muscle. Intermittent fasting allows your organs to rest, especially your liver, which is so crucial for naturally balancing hormones, especially testosterone. It’s been shown to increase testosterone by nearly 200 percent or even up to 400 percent. An unexpected natural way to increase testosterone is intermittent fasting. In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program. You will actually make lighter weight feel heavier by focusing on those muscles you’re working. Lifting heavy in this case is better defined by forcing your muscles work harder by making the weight you’re lifting feel heavier. And I’ll give you the details of how these will make your workouts more effective. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones. When we row, we engage multiple muscle groups, which can lead to increased hormone production. Kettlebell swings are not just a fun way to work out; they can also help us boost our testosterone levels! Sprints are a fantastic way to get our heart racing and boost our testosterone levels. By incorporating these short, intense bursts of exercise, we can maximize our testosterone levels and improve our fitness in less time. Although that's a fantastic perk of high testosterone, it's not the only benefit. Of course, for most people reading this, the sole benefit you'll be interested in is how it can improve your muscles and physique. Many people may need help with this exercise if it is their first time, even if they're strong and fit. When performing this exercise, ensure your elbows follow a natural pressing path and don't tuck them toward your chest too much. You are seated and pushing the handles directly above you, activating your upper back and triceps muscles. All of these risk factors deplete the normal immune response, may lead to obesity and diabetes, tax the body, and decrease metabolism. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Sign up to receive relevant, science-based health and fitness information and other resources. As we covered the legs & glutes are the largest muscle groups in the body. Finally the more muscle mass you carry & the lower your body fat is. Your legs & glutes are the largest muscle groups in the body. For more on this, explore our insights on understanding body fat percentage and its impact on your overall health. HGH promotes fat breakdown (lipolysis), supports muscle growth, enhances recovery from exercise, and contributes to skin elasticity and overall youthful vigor. It plays a vital role in muscle protein synthesis, bone density, red blood cell production, and even mood regulation. This is something we’ll focus more on for compound exercises, which will be explained in depth below.These aren’t just upper-body workouts—they’re T-level boosters in disguise.Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says.That’s because understanding the science behind exercise and hormone production is key to making your efforts pay off.In healthy young males, even one week of poor sleep lowered testosterone .This type of workout is consistently considered to contain some of the best exercises that increase testosterone and are most effective for reaching goals. Although different types of endurance exercises have been performed, running and ergometer cycling with different protocols were most often used. Endurance or aerobic exercise refers to any type of cardiovascular conditioning where breathing and heart rates increase for a sustained period of time. The majority of the work presents the data on either serum or plasma testosterone, while some report on the salivatory hormone. So what are the best testosterone boosters 2021? It’s also going to help you optimize & increase your T production in the long term. This is an awesome method to increase your workout intensity and make your muscles work harder. And concentrating more on the muscle working will increase your workout intensity. For men 35 or under who want increased testosterone levels, take the base supplements zinc (25-30mg), magnesium ( mg) and vitamin D (2,000-3,000IU) in the form of vitamin D3. Studies have shown that for men with low vitamin D levels, supplementation over the course of a year resulted in an increase in testosterone levels. Currently, there are a lot of half-truths out there regarding low testosterone levels among men and how to raise them. There’s a reason why guys take drugs like testosterone and human growth hormone (HGH), they help you build muscle and recover faster. Although many previous exercises work on your legs, such as the deadlift and squat, you can also focus more on your legs by completing resistance leg raises and other variations. To help, you can use a counterbalance to remove some of your body weight to help you build strength and form. When performing this exercise, use a bench and arch your back, so there's space between your lower back and the bench. Hold for a second in this position before returning the weight to the group. When lifting the weight, drive your heels into the floor, pulling the bar along your shins until you stand with your hips fully extended. To start, you need a barbell loaded with a weight that will have you close to failure after your fifth rep. Once you have that, stand over the barbell with your feet at hip width. Vitamin D has long been researched in the context of male fertility and testosterone – vitamin D receptors are located on sperm cells, and it may also play a role in the production of steroid hormones. Taking magnesium supplements when deficient will restore testosterone levels to normal, but again, if you are not deficient then supplementation will not raise testosterone levels above normal. Like zinc, magnesium is also a dietary mineral and a deficiency is also linked to lowered testosterone levels. Zinc is a dietary mineral that is often promoted for boosting testosterone. Other ingredients, such as eurycoma and ginger, can only increase testosterone when taken by men who are infertile or have testicular damage. The problem is that many don’t follow the best training methods that trigger the increase of this hormone. One of the fastest ways you can naturally boost your testosterone starts in the gym. In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-25%. Vitamin D is a very safe, cheap way to guard against low testosterone levels. Exercise increases blood circulation throughout your body. The exercise is also great for building a strong upper body, since it targets the chest and biceps. They trigger the release of HGH and testosterone in your body. Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. In this post, you’re going to learn the 3 specific methods to build more muscle and increase your testosterone levels during your workouts. “Although there is no solid evidence to suggest that exercise and a healthy diet can increase your testosterone levels, it can help alleviate the symptoms, such as tiredness, mood and muscle loss,” says Woodman. A study found that individuals who engaged in high-intensity functional training competitive workouts had significant increases in their testosterone concentrations when measured at specific time points. A study in which physically inactive men participated in a whole-body resistance exercise protocol had an increase in testosterone levels when blood samples were taken. Boosting your natural testosterone and HGH levels isn't about chasing fleeting fads or resorting to artificial means. Imagine seeing concrete data on your improved muscle-to-fat ratio, serving as a powerful motivator and indicator that your body is responding exactly as intended. Understanding which exercises trigger the best hormonal response is just the first step. These types of workouts create significant metabolic stress and elicit a strong physiological response. It supports muscle growth, bone density, energy levels, and sexual health. That’s because understanding the science behind exercise and hormone production is key to making your efforts pay off. Harness fun and engaging workouts for kids and young athletes that build strength and teamwork; discover exciting ways to keep them fit and motivated! Learn safe and effective gym workouts for seniors that enhance strength and flexibility, but what unique strategies can you discover to stay fit? Do Focused Reps Regular workouts improve overall hormone balance, reduce body fat, and lead to higher testosterone levels. Physical activities, especially those involving strength and high-intensity workouts, help stimulate testosterone production. Naturally increasing testosterone levels can be achieved through specific workouts that are designed to stimulate hormone production. F you’re looking to naturally boost your testosterone levels, these exercises can really help. Push-ups are one of those classic exercises that we can all do, and they pack a serious punch when it comes to boosting our testosterone levels. Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle. A study conducted in Italy found that D-aspartic acid has a role in the regulation of the release and synthesis of luteinizing hormone and testosterone in humans and rats. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Alcohol consumption can reduce the production and release of hormones that are needed for reproductive functions and interfere with hormone production in the hypothalamus. Refined grains have a low nutritional value, and studies show that, like sugar, they can negatively impact blood sugar levels and lead to insulin resistance. Best Workouts to Boost Testosterone Levels Naturally Consult your physician before starting any diet, exercise program or taking any supplements to avoid any health issues. These products are intended to be used in conjunction with a healthy diet and regular exercise. “Dehydration can negatively affect hormone production so it’s important to stay hydrated. Spending time in the good old outdoors soaking up warm rays of sun and breathing in the fresh air not only gives you an instant mood boost; it can also be beneficial to your testosterone. “Engaging in meditation or yoga can help you manage stress.” You may also find it beneficial to practice deep belly breathing exercises to calm your nervous system down. In pilates, participants are asked to hold their body in various positions, which causes the muscles to work out in tension. Swimming is a popular form of resistance training because it makes use of water as resistance. Push-ups are one of the easiest exercises to master, but can be physically demanding if you perform them with the right form and technique. Whether this effect is secondary to weight loss and less aromatization, or solely secondary to exercise, is unclear. Kumagai et al. investigated the effect of a 12-week aerobic exercise intervention on circulating serum testosterone concentrations in overweight/obese men. Nicklas et al. reported no significant change in basal serum testosterone concentrations after 16 weeks of progressive resistance training program. In highly trained swimmers, the basal plasma testosterone concentrations did not differ between periods of intensive training and exercise tapering . Similarly, White et al. found no change in resting testosterone concentrations with higher training mileage (i.e., 100% increase in the habitual distance run for 12 weeks) in recreational joggers. In addition, HIIT has shown immediate results after one workout, significantly boosting testosterone levels for up to an hour after a workout. However, exercise is important for generating and boosting testosterone levels. Incorporating these 10 testosterone-boosting exercises into your fitness routine and following a balanced diet can help you reach your fitness goals and improve your overall health and well-being. The following workouts can help men increase T levels naturally without the need for expensive hormone replacement therapy. Squats, much like deadlifts, will help you increase your overall size by naturally boosting your testosterone and HGH levels. If you want to improve the testosterone levels in your body, then hitting the gym and working on the correct exercises is an excellent place to start. While clinically low testosterone levels require advice from a professional, there are some steps you can take in the gym with your workouts that can increase your testosterone, even if you’re not receiving supplemental testosterone. This not only boosts testosterone levels but also leads to more muscle mass and greater strength over time. Weight training is one of the best ways that you increase hormone output.Some common leg workouts that can aid in increasing testosterone in your body include front and back squats, which can also be performed by using a weight of your choosing during exercise.Thus, research suggests that exercising in the evening can make a larger impact — boosting your testosterone levels at a time when they usually plummet.Whether you're a gym enthusiast or just starting your fitness journey, incorporating these exercises into your routine can help you get lean and build muscle.“However, you may feel a good boost of energy with exercise because of a surge in cortisol level rather than testosterone,” El-Zawahry says.Moreover, it’s important to segregate your exercises and focus on your whole body. This variability very much depends on the individual’s age, but also includes other factors, such as type and intensity of exercise performed. Pick 3–4 exercises from this list and build a weekly routine. Bonus if it’s in nature or with sunlight exposure (which also boosts testosterone). This exercise needs to be in your workout routine if you’re trying to gain lean mass. However, just because you’re not taking drugs doesn’t mean that you can’t benefit from testosterone or HGH to build more muscle. This is because multiple studies have found that people who work out their entire body, including the legs, produce more testosterone than those who focus on their arms and upper body. This exercise can be dangerous when using heavy weights, as you may get stuck under the bar if you're too exhausted to push it back onto the rack. Involvement of a small muscle mass, even when vigorous resistance exercise is performed, does not elevate serum testosterone concentrations above resting levels .From teenage years to old age, it's responsible for things like building muscles, keeping fat in check, and fueling sex drive and energy.Incorporating lighter activities, such as walking or yoga, on rest days can promote overall health without overwhelming the body.Here are some physical exercises that you can perform at the gym to help your body achieve optimal testosterone levelsRemember, incorporating sprints into our routine can lead to better testosterone production.Combining running with other forms of exercise, such as weightlifting, can further boost testosterone levels.It is good for circulation, and it can increase your libido.This includes heavy lifting with squats and deadlifts as well as power-based exercises such as Olympic lifts and sprints. Testosterone is a vital hormone so it’s no surprise that when you do have low levels of it, many bodily functions start to suffer. In fact, testosterone has some effects that mimic oestrogen – the female sex hormone – in women, including protecting your bones and keeping them strong.” Everything you need to know about testosterone and how to boost it if you need to The increased training frequency, directly and indirectly, affects the number of T. Well, testosterone is the leading androgenic male hormone. The science behind training for peak hormonal health. Kettlebell swings can be a game-changer for our workouts. When we swing that kettlebell, we engage multiple muscle groups, which can lead to a nice hormonal boost. This exercise is super effective for building strength and power. With HIIT, we alternate between short bursts of intense exercise and periods of rest or lower-intensity activity. Aim for 7-9 hours of quality sleep each night to support your body’s natural hormone production. Incorporating high-intensity interval training (HIIT) and strength training can enhance your results. To effectively boost testosterone, you should aim for a balanced workout frequency of 3 to 5 times a week. Daily Habits That Can Increase Testosterone Harness the power of weightlifting to boost your cognitive function and unlock your brain’s potential—discover how strength training can transform your mind! Discover dynamic strength training exercises for boxers that can elevate your performance—are you ready to unleash your full potential? When you’re stressed, your body produces cortisol, which can hinder testosterone production. A nutrient-rich diet isn’t just about calories; it’s about fueling your body with the right elements to optimize testosterone levels and overall well-being. Incorporating foods rich in zinc, vitamin D, and healthy fats can greatly impact your body’s hormone production. Testosterone also regulates important functions like sex drive, muscle and bone mass, muscle strength, fat distribution, and red blood cell production. These things make a big difference in keeping your testosterone levels in a good place. Moves like squats, deadlifts, bench presses, pull-ups, and high-intensity conditioning are the most effective in helping your body make more of this critical hormone. This helps raise your testosterone levels if they're too low. Testosterone boosters are supplements that can encourage your body to make more testosterone. You need to make sure you are doing the right exercises though. Whether you’re a seasoned yogi or a newcomer, these exercises are crafted to provide a holistic approach to male fitness. This is especially true if you are beginning any new supplement for increased testosterone. Cadoux et al. injected radiolabeled testosterone in men who underwent vigorous aerobic exercise for 50 min. Aerobic exercise can provide a large physiological stress to the body, resulting in a corresponding response of the neuro-endocrine system. Daly et al. likewise showed that, despite rapid increases in T-Testo after 30 min of endurance running, the levels significantly decreased 90 min into the recovery. They studied sedentary, endurance trained, and resistance trained individuals performing endurance and resistance exercise sessions a week apart. However, Charro et al. reported that, when the total volume of the load lifted is fixed, both the variable and constant exercise intensities produce similar acute changes in T-Testo in healthy young men. High-Intensity Interval training, or HIIT for short, is a way to exercise that is intense and characterized by bursts and heavy and hard exercises, interspersed with rest periods. The amount of testosterone in your body will increase only temporarily, lasting an hour or so. Or very high intensity exercises such as sprinting, short but intense cycling spints or rowing. A study looked into the effects of exercise intensity, muscle volume (i.e., number of sets and repetitions per set) and rest periods between sets on acute hormonal fluctuations. In this guide, I’ll walk you through the top 10 exercises proven to maximize testosterone production based on the latest research and expert insights for 2025. Maintaining healthy testosterone levels requires a balanced combination of exercise, recovery, and lifestyle habits. Supplements such as zinc, magnesium, vitamin D, and ashwagandha are considered safe and beneficial for boosting testosterone levels. Incorporating cardiovascular workouts into your routine doesn’t just elevate your fitness; it creates a solid foundation for hormone balance. Exercises like squats, deadlifts, and bench presses not only engage multiple muscle groups but also stimulate hormone production more effectively. When it comes to boosting testosterone, incorporating key compound movements into your routine is essential. By gradually increasing the demands on your muscles, you promote progressive resistance, which is key for workout progression. Testosterone plays several important functions in your body, including muscle growth, fat distribution, and energy levels. In 2025, many fitness experts recommend sprinting for maximizing hormonal health alongside strength training. Optimize your testosterone levels with our personalized approach to fitness and medical care. Contact RISE Men’s Health, a testosterone replacement therapy clinic, today to schedule a consultation and start your journey to better hormone health. Through ongoing monitoring and lab testing, they ensure the most effective and safe approach to boosting testosterone. This is especially true if your hormone levels are dropping as you age. It can be dangerous to do this exercise with heavy weights. This may explain why you feel more "excited" after a workout that includes this type of exercise. Whether you’re looking to boost your sex drive, build muscle, or just feel better, these exercises are sure to help. Avoiding low-fat fad diets, lifting heavy weights, getting enough sleep (7-9 hours), and reducing stress are the pillars of maximizing natural testosterone production. The reason for this is that high-intensity interval training impacts the same metabolic pathways that resistance-training with heavyweights does.