Cardio-based exercise is an excellent way to help reduce the overall stress level in your life. In terms of zinc and other minerals, the less cooking time, the better, so try not to overdo it on the stove. Dropping testosterone, then, is going to happen no matter what. Not only does the aging process take a toll on the level of testosterone men produce, but chemicals that people are exposed to can also lower the overall level of testosterone. Dr. Jack Parker, holding a Ph.D. and driven by a deep passion for fitness, is a trusted expert in physical health and legal steroids. Studies have shown that testosterone levels increase after a night of sexual activity but remain the same after a night without sexual activity. The importance of sleep to a healthy body can’t be overstated, especially if you are working out a lot. Cortisol, a hormone produced as a response to stress and intense exercise, breaks down both muscle and fat. Studies indicate that testosterone levels increased in men who regularly engaged in a series of quick, intense running episodes. When hoping to build lean muscle and aid your testosterone production, there’s probably no better activity than heavy weightlifting that uses all the major muscle groups. In conclusion, exercise is a powerful tool for naturally increasing testosterone levels in the body. One study found that men who did a 6-week HIIT program had a 15% increase in testosterone levels. Exercise is one of the most effective ways to naturally increase testosterone levels in the body. Let’s talk a little about the role testosterone performs in the body before we jump into the specifics of testosterone and exercise. For decades, the media has told us that testosterone boosts muscle growth — that’s true. Do not begin any nutrition, health, exercise or training program without consulting with a Board Certified Medical Doctor and/or Registered Dietician first. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, nutrition plan, or fitness program. He has more than 30 years of personal training experience and is a second-degree black belt in USA Taekwondo. This can lead to better mental health and quality of life. It also plays a significant role in mood regulation, libido, and overall energy levels. Testosterone is pivotal for both men and women, though men typically have higher levels. By taking proactive steps, you can optimize testosterone levels and improve energy, strength, and well-being for years to come. Diet, exercise, stress management, and sleep are foundational for optimal testosterone production. A balanced diet can help maintain testosterone levels naturally, supporting overall health. Understanding this decline and its effects can help men take proactive steps to maintain healthy hormone levels. It is crucial to understand that TRT is not for men with normal levels looking for an “edge”; it is a medical therapy prescribed by a doctor to restore hormones to a healthy range. This value is close to the current clinical standard for TD treatment (350 ng/dL) 19,20, strongly implying that TD is related to body fat percentage, abdominal fat percentage, and cardiorespiratory fitness. On the other hand, muscle mass parameters, such as skeletal muscle mass and fat-free mass, lacked statistical significance and had near-zero r-values. Other fat-related parameters (body fat mass and visceral fat mass) also showed relatively high r-values and borderline statistical significance. Therefore, we administered seven simple exercise tests to measure physical fitness, as in Whaley et al , and conducted BIA testing to determine body composition. Serum testosterone was significantly improved after 52 weeks of supervised exercise without testosterone treatment. So, while garlic doesn’t directly boost testosterone, it is a cortisol reducer and, by association, increases testosterone levels. The right amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Having an active lifestyle is the natural way to maintain your body’s testosterone levels and will also promote better eating habits, reduce stress and increase your enjoyment of life. It’s not only about eating the right foods to increase testosterone levels but also the way we cook that can impact testosterone levels in our body. What if there were some natural home remedies to increase testosterone levels in your body? The effect of exercise on basal serum testosterone concentrations in obese individuals has been evaluated in multiple studies. Thus, although low basal testosterone concentration is likely due to HPA suppression and hypogonadotropic hypogonadism during chronic exercise, additional contributing factors affecting the serum testosterone concentrations in the absence of LH suppression are yet to be determined. On the other hand, lower basal testosterone concentrations have been reported despite unaltered plasma LH and FSH levels . Does Exercise Increase Testosterone Levels? He is the creator of the Mathias Method Strength System and an author of 8 strength training books with 30,000+ copies sold! Moreover, recognizing the signs and symptoms of low testosterone and taking proactive steps to address them can help mitigate the detrimental effects on physical, sexual, and emotional health. In closing, understanding the intricate interplay between testosterone, aging, and overall health is paramount for men seeking to optimize their vitality and well-being. One study following men with obesity found that regular exercise increased testosterone levels more directly than weight loss alone.16 Lasting increases in baseline testosterone levels generally happen only if exercise leads to significant improvements in inflammation markers and body composition—like reduced body fat—in men starting out with low testosterone. These exercises can help you naturally boost your body’s most important hormones, while also building strength, burning calories, and shedding body fat. The intensity of HIIT workouts elevates your heart rate, keeps you sweating, and ramps up hormone production.Even a 10- to 15-pound weight loss can make a big difference.People who say things like, “Everybody has time to go to the gym,” may have no job, kids, or commitments of any sort whatsoever.So, what are the key steps that can help aspiring trainers become experts in anabolic training and ensure their clients get the best results?The results demonstrated that a combination of a moderate intensity, higher volume, and shorter resting periods between sets can acutely and significantly increase the post-exercise T-Testo.A study published in the Journal of Strength and Conditioning Research found that cycling can help improve cardiovascular health and increase testosterone levels in men.» Increase your testosterone levels with science-backed recommendations and live healthier, longerOther ingredients may work by preventing the conversion of testosterone into estrogen. The product description emphasizes testosterone booster ingredients such as minerals and saw palmetto, aimed at men seeking natural support. Research suggests such ingredients influence testosterone production in human trials. These components aim to boost t levels naturally, similar to formulations in Prime Labs and Iron Brothers Supplements. Shilajit may enhance cognitive clarity, mood, and focus during long workouts by supporting neurotransmitter activity and energy metabolism. You might be wondering if there are any clues you can pick up that might signal your levels are lacking. In fact, chronic disease of any kind can lower your levels. Medical conditions known to impact levels include AIDS, kidney disease, cirrhosis of the liver, and type II diabetes. By targeting the muscles of the back, shoulders, and arms, this bodyweight exercise not only builds a V-shaped physique but also ramps up testosterone production for superior gains. Optimal testosterone levels in men are an integral component of promoting healthy aging, muscle growth, and sexual and cognitive function. It significantly increased their testosterone levels and muscle strength compared to a placebo group. Related Posts This means going beyond simply lifting weights—your approach must be calculated, intense, and comprehensive. The endocrine system adapts to training stress. She has served as a health editor at Livestrong.com and currently works as a freelance content strategist for health brands including Peloton, Everyday Health, and Verywell Health. Bassin has published reviews of nutrition education in medical training and physical activity in type 2 diabetes in Nutrition Reviews, Endocrine Practice, and the American Journal of Lifestyle Medicine. The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair. A 12-month study found that supplementing with approximately 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%. Vitamin D has become a popular vitamin with research demonstrating health benefits in mood, bone health, immune system enhancements and also a means to increase testosterone levels. Getting enough rest is one of the easiest ways to boost T levels since much of our hormone production happens when we’re asleep. That sentence is lifted verbatim from a scientific study looking at the relationship between carbs and testosterone levels (21). While regular sex is good for your spirit and your testosterone levels, keep in mind that the testosterone boost is likely to be brief. Instead, it seems men who have regular vigorous sex see an increase in testosterone because sex is a form of aerobic exercise, and exercise can boost testosterone (19). However, there is little doubt that getting it on regularly can indeed help boost testosterone levels, but not because of the sex act itself. Ginseng: A classic for strength and endurance Studies investigating the effect of exercise on serum testosterone concentrations in overweight and obese individuals also show conflicting results. So far, we have discussed works done in lean, young men; however, body weight and aging are inversely related to serum testosterone concentrations . The sustainability of exercise-induced elevation of testosterone concentrations may not vary between endurance and resistance exercise; however, the underlying mechanisms may be different. Others have demonstrated that an increase in serum testosterone concentrations is not secondary to increased production rate 55,56. In the study by Manesh et al. , the increase in serum testosterone concentrations was not sustained at 20 min into the recovery. Do this for 30 minutes to an hour to really boost those T levels. I recommend hitting the gym at least three days a week and lifting heavy weights on larger muscle groups like the chest, shoulders, back, hamstrings, and quads. Burst training involves exercising at 90 percent to 100 percent of your maximum effort for a short interval in order to burn your body’s stored sugar, followed by a period of low impact for recovery. For the record, there is also evidence that saturated fats have a role to play in boosting testosterone levels (15). But there is no doubt that if you want to enjoy an optimal testosterone boost from your resistance training, you have to give your muscles the protein they need to repair and rebuild bigger and stronger. If you are an overweight guy who wants to increase his testosterone levels, the best way to do so is to lose weight. While your weight may remain unchanged, your body could be undergoing significant transformations in fat loss, muscle gain, and overall health. If you want to have those raised testosterone levels that will boost vitality, increase longevity, and improve athletic performance. For 2025, adopting powerlifting principles can significantly enhance testosterone naturally. These movements require maximal effort, recruit multiple muscle groups, and are proven to spark large hormonal responses. The effort involved in lifting heavy loads triggers hormonal release, which is essential for muscle development and overall vitality. For example, performing squats for 3-4 sets of 6-8 repetitions with proper technique can foster a natural testosterone spike. This approach not only helps with muscle growth through effective workouts but also highlights the importance of nutrition and recovery. These ingredients target testosterone levels and support energy and libido. This simple routine supports testosterone levels and energy throughout the day. Key ingredients such as tongkat ali, horny goat weed, and saw palmetto support testosterone levels based on traditional uses in human studies and animal models. A 2024 research review shows that resting at least 60 seconds between sets gives a small advantage for muscle building compared to rushing, but you won’t see much extra benefit once you rest beyond about 90 seconds.14 However, once inside the cell, it depends on androgen receptors to bring it further into the nucleus, where it activates certain genes related to muscle growth. “Most researchers agree that these acute elevations are important for long-term adaptations,” says Jakob Vingren, a researcher in exercise endocrinology at the University of North Texas. Jakob Vingren, Ph.D., FACS, is a leading researcher in exercise endocrinology at the University of North Texas. Research shows that people who consume 30 milligrams of zinc a day increase the free testosterone in their bodies (20). Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Lowering your cortisol levels will make you feel more calm and relaxed and improve your anabolic hormones. If you aren’t eating enough calories, your body shuts down its reproductive health to give more vital processes more attention. Yes, we know it is hard to motivate yourself to do forced reps, especially those with weights. Even if you are not lifting weights on some days, don’t forget to do your usual dosage of sprints. After you have done with the weight-lifting routines, go for a sprint on the treadmill. These workouts are flexible and can be performed anywhere, making them accessible and practical. For example, combining push-ups into a circuit with pull-ups and planks can boost fatigue and hormonal response. Movements like push-ups, pull-ups, and dips activate large muscle groups and can stimulate hormonal production effectively. Harvard researchers also discovered that mindfulness meditation could decrease depression, a testosterone thief in most people (52). Another component of creatine is that it contains the compound DHEA, which is what testosterone converts into (50). Omit long distance training, and instead HIIT train or play a sport for your cardio. By adopting these natural strategies, men can enhance vitality, performance, and overall well-being, ensuring long-term health and resilience.Male hormonal balance is essential for energy, vitality, mood, muscle health, and reproductive function.Clearly, it’s an exercise which includes the biggest groups of muscles so it’s natural to increase the levels of testosterone.Moreover, regular exercise boosts energy levels, helping men feel more invigorated and capable of handling daily tasks with ease.Many studies have addressed the effect of habitual or intervention exercise on basal (resting) serum testosterone concentrations, with no clear effect reported so far.According to scientific research, forced reps can boost up your testosterone levels as compared to the reps done by you.The prices of testosterone boosters vary greatly, with some of them being quite expensive.Testosterone levels also rise acutely before and after competitive matches.If necessary, consult with fitness professionals or healthcare providers for personalized guidance and support. For most men, this will be somewhere between 10-20% body fat, ideally closer to 10%. This style of training is also lengthy and rigorous, leading to overtraining, which reduces your T levels. A similar study found that older men who have more sex have more testosterone than other men their age (42). According to studies, having sex is beneficial for boosting your testosterone. Cortisol has an inverse relationship with testosterone, so lowering your cortisol will increase your testosterone. Hence, one requires staying determined and consistent with the workout. According to a study published in the journal Frontiers in physiology, 2 groups were divided. In simple words, training frequency is the number of sessions one performs in the gym throughout the week. The cut-off value for the serum total testosterone level at which significant differences in body fat percentage, abdominal fat percentage, and cardiorespiratory fitness occurred was determined to be 384.9 ng/dL. Body mass index (BMI) was calculated and bioelectrical impedance analysis (BIA) was used to assess body composition, including skeletal muscle mass, fat mass, lean body mass, body fat percentage, abdominal fat percentage, and visceral fat mass. Blood samples were obtained before 11 a.m., and serum testosterone levels were measured by radioimmunoassay. How to Naturally Boost Your Testosterone Levels with Strength Training If you don’t eat enough calories, your body can’t produce adequate amounts of testosterone. Reducing your calorie intake and getting into a caloric deficit is important to lose weight and shed fat, but you should be wary of how low you go. Processed foods are filled with bad chemicals and ingredients that lower your testosterone, making what you eat imperative to your testosterone production. For example, squats will work your gluteus maximus, aka butt, the largest muscle in your body, along with a variety of other large muscles in your lower body. 10 Pull Ups – You may need to modify the type of push ups you do based on your strength level Walk your hands out slowly until you are in push up position and then slowly walk your feet up a few inches at a time. 1 Minute – Bodyweight Squats T is involved in hair growth on the body and face as well as in the development of secondary sexual characteristics during the maturation process in males. T is an anabolic steroid hormone that is released by the Leydig cells of the testes in men, the theca cells of ovaries in women and the adrenal complex in both sexes in response to both mechanical and metabolic stress (Schoenfeld, 2021; Kenney, Wilmore and Costill, 2015). Catabolic hormones, on the other hand, break down structures into smaller components. Peptide hormones are comprised of amino acids and interact with receptor sites on a cell’s membrane. Steroid hormones work with specific receptors in the nucleus of a cell. You can boost testosterone faster if you combine the above-mentioned exercises with the best natural testosterone booster – Testo-Prime. It develops your back muscles and the effect on your body is a bigger production of testosterone. These results suggest that aerobic exercise, which reduces fat and improves cardiorespiratory fitness, would be more beneficial for patients with TD and ED than strengthening exercises. Nevertheless, these studies demonstrate that there is a possibility of increasing serum testosterone levels through aerobic exercise. With regard to physical fitness parameters, only cardiorespiratory fitness was found to have a significant positive correlation with serum testosterone levels, implying that exercise targeting cardiorespiratory fitness would be helpful in increasing serum testosterone levels. Interestingly, the testosterone concentrations remained elevated for 48 h after exercise cessation. Not much has been reported about the effect of variable vs. constant exercise intensities on serum testosterone concentrations. These data support the notion that intensity is required to alter plasma testosterone concentrations. Effective testosterone boosting workouts are not just about lifting heavy weights—they require a structured combination of training variables that directly influence hormonal output. When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts). At the outset, we discussed how weight training can boost testosterone levels and how compound lifts were the most effective type of lifts to do. So, eat dark chocolate to increase flavanol levels, to increase heart health, to power more effective workouts that release more testosterone. This is how you align nutrients, supplements and lifestyle – and you will feel the effects in the long term in the form of more energy, better performance and more stable health. This will improve the tolerability and absorption of fat-soluble vitamins. To ensure that the most important nutrients for your male health actually reach you, a few simple strategies will help. This transforms a "mixed bag of nutritional supplements" into a structured concept that holistically considers your male health. Fatty FishSalmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids and vitamin D, supporting hormone production, heart health, and brain function. Magnesium helps optimize testosterone levels and reduces cortisol, supporting stress management and muscle function. Vitamin D, in particular, is linked to higher testosterone levels and better reproductive health. The study found that a combination of aerobic exercise and resistance training appears to be more effective than aerobic alone. This vital process helps repair and develop fiber tissues after workouts, leading to increased lean mass and better body composition. An androgen (male sex hormone), it helps develop male traits, such as body and facial hair, higher muscle mass, and a deeper voice. Certain vitamins and minerals have been linked to the support and enhancement of testosterone levels. To support testosterone production, it is important to balance your intake of protein, fats, and carbohydrates. Getting sufficient, quality sleep is non-negotiable for testosterone production. These exercises involve multiple muscle groups and joints, inducing a more substantial hormonal response. When it comes to men’s sexual health, the width of the penis can be a significant concern. At Dallas Men’s Health, we are experts in men’s health. Recognizing and addressing these issues is important for maintaining optimal health and satisfaction. Involvement of D-aspartic acid in the synthesis of testosterone in rat testes. Occurrence of D-aspartic acid and N-methyl-D-aspartic acid in rat neuroendocrine tissues and their role in the modulation of luteinizing hormone and growth hormone release. Long-Term Effects of a Randomised Controlled Trial Comparing High Protein or High Carbohydrate Weight Loss Diets on Testosterone, SHBG, Erectile and Urinary Function in Overweight and Obese Men. But this is an issue that you can’t answer with an article on the internet — talk with your doctor before making any changes to your health regimen. It’s crucial to find a balance between intense workouts and sufficient recovery time. Chronic cardio, such as marathon running, can elevate cortisol levels, which may in turn lower testosterone levels. Adapting these workouts into your schedule can lead to significant hormone benefits. This approach maximizes anabolic hormone response, supporting muscle growth and fat loss. HIIT workouts are accessible and can be customized to suit various fitness levels—no sprinting required. A few studies even suggest that regular physical activity by older men and by men who were sedentary can be linked to higher testosterone levels. This can be anything from weight machines and free weights to resistance bands or your own body weight. Resistance training — often referred to as “weight training” — involves making your muscles work against a weight force. However, there’s a more direct correlation between sleep and testosterone levels. The popular claim is that this type of fasting boosts testosterone by forcing your body to consume fat for energy, a process known as ketosis (8). However, if you are looking for new and interesting ways to increase your overall testosterone levels, intermittent fasting may be one. This approach highlights the need for protein synthesis and caloric surplus, while also incorporating smart workout techniques and nutrition tips. By understanding and applying the principles of anabolic training, aspiring personal trainers can greatly enhance their clients’ fitness journeys, leading to better performance and satisfaction. So, what are the key steps that can help aspiring trainers become experts in anabolic training and ensure their clients get the best results? "Maintaining a healthy weight is key, and diet plays a central role in that," says Alexander Kotlyar, MD, a reproductive endocrinologist and infertility specialist at Genesis Fertility in New York City. Conditions such as hypogonadism may require medical treatments instead to bring testosterone levels back into balance. “There’s no magic bullet to boost testosterone overnight,” says Kishore Lakshman, MD, MPH, an endocrinologist and the director of the center for sexual health at Prima-CARE in Fall River, Massachusetts. If you’re aiming to discover best exercises to increase testosterone without gym gear, bodyweight workouts are an excellent option. These ingredients were combined to help support healthy testosterone levels allowing you to recover from high-intensity endurance training. These ingredients combined can support healthy testosterone levels allowing you to gain muscle and strength. AvocadoAvocados are packed with monounsaturated fats, vitamin E, and potassium, all of which support hormone synthesis and maintain healthy cholesterol levels essential for testosterone production. Healthy fats are beneficial for testosterone levels and whole grain carbs help with recovery in resistance training, something we mentioned can increase testosterone as well. And for raising your T levels, of course. If you have a low testosterone you should try squats. If you are in a good shape and you make sure your back is straight, you can deadlift pretty big weights. For a man’s hormonal health, the focus should be 70% lifting and 30% intense, short-duration conditioning. Weightlifting and sprinting are superior for testosterone. Due to the intensity of this type of training, workout supplementation, such as Surge® Workout Fuel, is a must. Use the above training principles to create a training plan that consists of the exercises you prefer (since there are countless options that will work here). Choosing four exercises, however, results in a workout that's too long. Dr. Schroeder has found three key factors for maximizing testosterone release with resistance training. Todd Schroeder, Ph.D., is one of the world's foremost authorities on the relationship between resistance training and testosterone. When your levels are lower than that, you have what’s known as testosterone insufficiency. (If you discover through an at-home test that your levels are indeed low, you should follow up with your healthcare provider for next steps.) Certain medical treatments, such as chemotherapy, can also decrease testosterone production. Resistance training, such as weightlifting, has been shown to increase testosterone levels in both men and women. According to Healthline, all forms of exercise may increase testosterone levels, especially weightlifting and HIIT. Fortunately, there are several exercises to boost testosterone levels naturally. If you are inclined to help that process along, you might want to try drinking some full-fat milk shortly before going to bed. That might seem counterintuitive since we’ve been told for decades that fat is bad. While the evidence leaves little doubt that more HDL cholesterol equates to more serum testosterone, a word of caution is nonetheless warranted here. If you want to enjoy optimal benefits from your compound lifts, use free weights rather than weight machines. In 2025, optimizing testosterone levels naturally remains a priority for many looking to enhance muscle, vitality, and overall health. HIIT combines short bursts of intense activity with recovery periods, making it one of the best exercises to increase testosterone in a time-efficient manner. Training with a heavy bag combines cardio with powerful muscle engagement, making it one of the best exercises to increase testosterone. This type of training not only boosts testosterone but also improves cardiovascular health and fat loss, which further supports hormonal balance. If you have done all of these things and your testosterone levels are still trending low or you are still experiencing symptoms, then would be the time to talk to your doctor to see if testosterone replacement therapy would be right for you. Testosterone-Boosting Tricks That Don’t Involve Supplements 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). Along with these, there are numerous possibilities to modify your workout. Yes, but for that, you need to pay attention to the type of exercise you are attempting. They vary depending upon the composition, genes, lifestyles, and weight. When looking for the best testosterone booster for working out, we wanted to ensure it included the top clinically-researched test-boosting ingredients in the right science-backed doses. We liked that this test booster supplies a wide range of high-quality active ingredients that cater to increasing testosterone for men over 40. Last but not least, they include a 70-milligram dose of magnesium, an important cofactor in processes throughout the body, including test production. They also provide 100mg of oyster extract, which is high in zinc, an important nutrient for testosterone production, especially in men over 40. When paired with a smart workout split (e.g., upper/lower body days or push/pull/legs), individuals can train more frequently with less soreness or fatigue. A consistent resistance training program leverages this effect, allowing faster and more pronounced muscle growth than training without supplementation. For individuals undergoing testosterone replacement therapy (TRT) or medically supervised hormone supplementation, the best workout routine while taking testosterone is essential for maximizing results. This reinforces the importance of exercise to increase testosterone. Supersets and tri-sets reduce rest time, increase intensity, and improve time efficiency—all without sacrificing results. Manage chronic health conditions & disabilities Travis loves spending time on the golf course or at the gym when he's not working. Start with one or two changes and build from there; your body and mind will thank you. Boosting testosterone doesn’t have to involve supplements or drastic measures. Researchers have reported that men who engage in intensive exercise training can develop low testosterone and symptoms of hypogonadism. Exercise can also increase energy and boost self-esteem, mood, and sleep quality. A study demonstrated that testosterone supplementation counteracts muscle loss after surgery. Studies have shown that preoperative strength training improves muscle strength and postoperative outcomes. You only need a half-hour to see amazing results in your testosterone levels, muscle growth, weight loss, energy levels, and overall health. Maintaining a healthy body weight is important to healthy levels of testosterone. At the same time, it’s important to note that while certain workouts work better for increasing testosterone in your blood, regular physical activity remains a highly recommended aspect of healthy living. The gummies target hypogonadism symptoms by promoting free testosterone availability. These t-boosters contain natural herbs like tongkat ali and horny goat weed, which support hormonal balance. Safety profiles of these ingredients compare favorably to competitors like Invictus Labs Alpha Boost or Prometheus Wellness Pro-T extra strength, with fewer reported side effects in consumer reviews. While the occasional drink is fine, excessive alcohol intake can lower testosterone and disrupt hormone balance. If you live in a place with limited sunlight, consider getting your vitamin D levels checked and talk to your doctor about safe ways to increase them. Vitamin D is essential for testosterone production, and the best source is natural sunlight. Fat cells convert testosterone into estrogen, which can further decrease your levels. When combining exercise with hormone therapy for men, it is crucial to listen to your body and make adjustments as needed. To maximize the benefits of hormone therapy for men, it is essential to create a balanced exercise plan that includes a variety of exercises. Cycling is an excellent cardiovascular exercise that supports hormone therapy for men by improving heart health and increasing cardiovascular fitness. It involves lifting weights to build muscle mass and strength. As men journey through the passage of time, their bodies undergo a natural evolution, marked by various physiological changes. Essentially, testosterone serves as the conductor orchestrating the symphony of masculinity, ensuring that every aspect of male physiology operates at its peak performance. Beyond its role in shaping physical attributes, testosterone is also a key player in regulating various bodily functions. Its influence extends beyond the physical realm, permeating into mental acuity, confidence levels, and overall vitality. Testosterone, often hailed as the quintessential male hormone, serves as the cornerstone of masculinity. Although general resistance training has shown to increase testosterone, strength training will boost it even more (4). Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels. Lower body fat percentage is linked to healthier testosterone levels, and excess body fat can actually convert testosterone into estrogen, lowering overall testosterone. Incorporate sprint workouts into your weekly routine by performing seconds of all-out sprints followed by 1-2 minutes of rest. Sprint intervals are more effective than steady-state cardio in boosting testosterone. HIIT consists of short bursts of intense exercise, followed by rest or low-intensity periods. These movements are highly effective in stimulating testosterone production. Alternative medical options like Clomid and hCG therapy may help stimulate natural testosterone production. Testosterone production peaks during REM sleep. Certain lifestyle choices can suppress natural testosterone production. There are effective, science-backed ways to boost testosterone naturally and medically. Delve into the intricate science of achieving optimal levels, uncovering strategies to naturally reach the coveted 1,000 ng/dL mark. Steve Paul is a professional fitness consultant and an independent owner of his review site, So, do not believe that if you are doing a marathon or are running on a treadmill, you are working on your T levels. “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. It also helps combat the typical muscle loss and weight gain with age that often result in lower testosterone levels. A 2021 meta-analysis found that in healthy men, structured resistance training does not significantly raise resting total or free testosterone. Inadequate sleep, energy intake, or excessive training volume—all common risks in competitive CrossFit—can blunt the testosterone response and even lower baseline levels over time. Similar to resistance training, testosterone increases for about an hour after a CrossFit session, says Gerald Mangine, Ph.D., who researches high-intensity functional training at Kennesaw State University. What exercises should I avoid if I want to increase my testosterone levels? PRF’s versatility shines when it is used to address a range of men’s health concerns, from sexual health to chronic conditions. For men who are looking for treatments that take advantage of the body’s healing properties, it can be an excellent choice. Recognizing this, the medical community continues to advance in offering effective treatments for sexual health concerns. It not only plays a crucial role in physical health but also impacts emotional and relational stability. Sexual health is an important aspect of overall well-being for men. With this in mind, it's true that less workout equipment can sometimes be better.Of the two, strength training has a more significant effect, but both may lead to increased testosterone.Many of the testosterone boosters on the market cost a pretty penny, and the cost is especially impactful if you plan on taking it for an extended period.As mentioned above, you don’t need specialist equipment to do resistance training.Strength training is one of the most effective ways to increase testosterone.Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels.It not only plays a crucial role in physical health but also impacts emotional and relational stability.Although studies suggest CrossFit training can produce acute testosterone increases similar to other high-intensity modalities, these effects depend on recovery.However, long jogs are not going to help boost your testosterone levels — they’re just not doing what your body needs. Research shows that testosterone levels are correlated with the amount of muscle tissue that’s stimulated during a workout. Lifting weights on an empty stomach can also help increase metabolism and muscle synthesis, which can further boost testosterone. If you want high levels of testosterone, you need a healthy weight. Working out also has an indirect relationship with testosterone due to the impacts of exercise on body fat, stress, and sleep. Exercise can boost testosterone levels—if you exercise correctly. Most testosterone boosters contain natural ingredients derived from plant sources making them relatively safe. A high-quality testosterone booster can certainly be effective for many men with low testosterone, thus you can say they are most likely worth it in this population. If you experience any of these symptoms, you should make an appointment with your healthcare practitioner to get your levels checked. 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. For 2025, boxing is gaining popularity among fitness enthusiasts as a time-efficient workout for hormonal health. The key is to perform these exercises with maximum effort while maintaining good form and avoiding overtraining. In 2025, many fitness experts recommend sprinting for maximizing hormonal health alongside strength training. Fat cells convert testosterone into estrogen, which can lead to lower testosterone levels in males. Diet plays a vital role in hormone production, and testosterone is no exception. In this article, we’ll explore 10 proven ways to increase testosterone naturally in males, covering everything from diet and exercise to stress management and supplements. Don’t miss out our free weekly tips and news on Low T, hormone balancing, healthy living, nutrition and a lot more. What you eat impacts hormone levels including testosterone. There is also some suspicion that chemicals play a role in declining testosterone levels. Additionally, stress and high cortisol levels can lead to weight gain due to an increase in food intake. While the exact amount of sleep each person needs is variable– most need generally seven to ten hours of sleep a night for good health and to keep testosterone in range. In numbers, the incidence of low testosterone is 2.4 times higher for obese men than men within normal weight. For those who are experiencing hair thinning at any age, there can be a desire to find treatments that restore the health and thickness of their hair. From enlarged penile girth to increased penis size, men who are looking to feel more confident in the bedroom have begun turning toward plastic surgeons for help. Sexual wellness is a crucial aspect of overall health and well-being for men. As the body ages, cell-to-cell communication through exosomes can break down and become less efficient. In a 2007 study, men who performed resistance training exercises thrice a week for a month experienced a rise in testosterone levels after a fitness regime and due course. In fact, doctors recommend that older people partake of resistance training three or four times a week (30) with the stated goal of gaining muscle, which will, of course, increase testosterone levels. This article explored various bodyweight exercises and high-intensity interval training that promote testosterone production. Adding bodyweight exercises is the best way to get those testosterone levels boosted. As men age, their testosterone gradually declines at a rate of about one percent per year after the age of 30. Regular physical activity is one of the most important things you can do for your health. In one study, for adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. This one is a little bit controversial only because there have not been any large-scale human studies looking into the connection between ginger and testosterone production. Although they do not contain the same levels of saturated fat as macadamia nuts, their levels are still above average. If you want to ensure all that testosterone you’re producing through your weight lifting routine is not being devoured by insulin, you would be wise to cut back on sugary drinks and desserts. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength — no gym membership needed. Plus, both types of exercise — strength training, especially — can help you rebuild some of the muscle mass you might have lost as a result of low testosterone. The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food. Arazi et al. studied young and middle-aged men who underwent an 8-week-long progressive resistance training program. Kraemer et al. examined the acute effect of heavy resistance exercise on T-Testo in young (29.8 ± 5.3 years), and older (62 ± 3.2 years) men. The effect of exercise on serum testosterone concentrations in older men is not clearly understood. In this and the following, section, we will discuss how obesity and aging, respectively, affect the exercise-induced changes in testosterone concentrations. There is scientific evidence that strongly suggests a positive link between elevated levels of HDL cholesterol and serum (blood) testosterone levels (10). If you’re overweight and thinking you will lose weight through resistance training, that might not be such a great idea. Despite media campaigns to the contrary, being overweight is not healthy, nor is this dangerously unhealthy state something to be celebrated. Those secondary benefits include better cardiovascular health, stronger bones, enhanced memory, better sleep, and increased alertness, just to name a few. A full-body exercise to increase heart rate. Unfortunately, we don’t have an answer as to why time of day has an impact. But if you have a normal level already, weightlifting and HIIT may help you maintain it. That said, I wouldn’t recommend these types of exercise as a treatment for someone with low T, as the effect won’t be large enough to resolve their symptoms. Again, this seems to show that HIIT is more effective for increasing testosterone than steady-state cardio. Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. One study in the Journal of Clinical Endocrinology & Metabolism performed showed that endurance training decreases serum testosterone levels in men (47). One Chinese study found that men who retained from ejaculation for 7 days had a 45% increase in their testosterone levels (38). A 2015 study of 1,274 men aged 65 and older concluded that they needed almost 10 hours of sleep to see testosterone improvements. In a smaller study, 46 males with low sperm counts took 675 mg of Ashwagandha daily for three months, and their testosterone counts increased by 17% at the end. Maintaining optimal levels is crucial for overall well-being and healthy aging. In case, of bodybuilding and fitness, the power, energy, strength, muscle mass, endurance and performance power seem to gets affected with age among men of increasing ages. You can utilize these rest periods by stretching or doing some recovery exercises that do not involve the same muscle groups you just exercised. As the thermometer ticks higher and higher, you might find your motivation to exercise sinking to an all-time low. It's all about VO2 Max, the ingredient measuring your body's oxygen efficiency during intense exercise. Our blog explores the evolution of exercise intensity, from traditional methods to cutting-edge research. Lastly, Tremblay et al. evaluated the effect of baseline physical activity status on hormonal changes after an exercise protocol.High-Intensity Interval Training, or HIIT, is an effective workout strategy that has been scientifically linked to boosting testosterone levels.When it comes to the best exercises to boost testosterone naturally, Hakman recommends compound weight lifting (exercises that engage several muscles at once, like squats and deadlifts).Scientific studies confirm that engaging multiple large muscle groups simultaneously, especially during resistance training, produces a greater hormonal response than isolated movements.Therefore, it is reasonable that the magnitude of between-group difference in hormonal elevations in this study is small, which complicates any conclusiveness.Post-workout Shilajit supports recovery and adaptation processes, so it pairs well with your protein meal or shake.Similarly, women who did resistance training with weights had a significant increase in testosterone levels compared to those who did not.It gets the adrenaline going, challenges your body, and builds real-world strength. Additionally, the hormone contributes to your overall well-being. Get ready to unlock your body's full potential by incorporating these effective strategies into your fitness journey. Visit BioRestore in CT today to start experiencing the benefits of personalized hormone therapy. Our expert team in CT is dedicated to helping you achieve your health goals. Trust BioRestore, a leading provider of hormone therapy in CT, to guide you on your journey. In general, for the best effect, you want to choose exercises that recruit as many of the large muscle groups in the body as possible.While testosterone plays a crucial role in these functions, Low T can have an impact on several other areas of a man’s health.I recommend hitting the gym at least three days a week and lifting heavy weights on larger muscle groups like the chest, shoulders, back, hamstrings, and quads.Lat pull-down was conducted in a weight magazine machine (Life fitness, Brunswick Co., Lake Forest, IL, USA) with a straight bar.There are natural ways to increase testosterone, according to Sasha Hakman, MD, a board-certified reproductive endocrinologist at HRC Fertility Beverly Hills and West Los Angeles.The well-known overhead press is the most difficult exercise for your shoulders.Zmuda et al. examined the acute effect of moderate physical activity with increasing intensity on T-Testo in elderly (70 ± 4 years), sedentary men.These hormonal problems are so common in long-distance runners and professional athletes that it’s earned the name “overtraining syndrome.” Another 2001 study reported elevated testosterone levels in men who abstained from masturbation for three weeks (39). Getting enough sleep will also give you the energy to do physical activity, which has a profound effect on your testosterone levels. Several studies have linked not getting enough sleep to lower testosterone levels. Research also suggests that vitamin D boosts testosterone levels and plays a crucial role in sperm quality (30). Eating adequate amounts of protein is good for building muscle, and therefore good for your testosterone levels. Preliminary research suggests that multi-ingredient testosterone boosters may reliably increase testosterone levels when they are slightly low.(11) While testosterone boosters aren't necessary for men with healthy T levels, those whose levels are on the lower side of the recommended range may benefit from taking them. TestoLab Pro's® testosterone-boosting formula provides a slew of active ingredients known to promote healthy test levels in men. To combat stress, get back to things you enjoy — carve out time to focus on those things that energize you.Training protocols designed to manipulate circulating endogenous GH and testosterone via leg exercises using high-volume training with short inter-set rest can induce a distal transfer effect (2, 23, 27, 29).Multiple studies have identified links between resistance workouts and changes in serum testosterone concentrations, a 2020 review noted.Both men and women may experience a T boost after resistance workouts, though some older research suggests this increase is much smaller for women.How can personal trainers support their clients in anabolic training?Always use spotters and any necessary safety equipment when training.Testosterone boosters may help some men increase their levels slightly, in turn allowing them to gain and maintain muscle mass.Lifestyle habits like sleep, stress management, weight management, a broad spectrum of vitamins and minerals might help to optimize your levels within healthy ranges.TestoFuel's active ingredient list includes many of the common testosterone-boosting ingredients such as D-aspartic acid, boron, and vitamin D. Remember, the actual workout is only part of the equation responsible for muscle growth. Pull-ups are one of those classic exercises that we can’t overlook. When it comes to boosting testosterone, the bench press is a classic move that we can’t overlook. When we lift heavy, we’re not just building strength; we’re also signaling our bodies to release more testosterone. How Resistance Training and Other Exercises Increase Testosterone You want to rest at least one minute between sets and five minutes between exercises. This ensures you don’t injure your muscles by overexerting, but you’re still pushing your body just enough. Lower body compounds include body weight squats, weight squats, lunges, and reverse lunges. Cycling can also help improve cardiovascular health, which is important for overall health. They are a great option for people who do not have access to weights or prefer to work out at home. Bend forward at the hips while keeping your back straight, then lift the weight up to your chest. Press the weight overhead, then lower it back down to shoulder height. The bench press is a classic exercise that targets the chest, shoulders, and triceps. No cross-sectional association was found between a greater physical activity and changes in basal plasma testosterone concentrations . The 5-year-long NHANES study included 738 participants, who were classified in three tertiles, based on metabolic equivalent of task (MET) score, and according to the compendium of physical activities. Studies have investigated the associations between the degree of physical activity and basal plasma testosterone concentrations. At Dallas Men's Health, our specialized IV RegeneGro therapy offers a targeted solution for men looking to optimize their health and well-being. IV therapy is a revolutionary wellness treatment designed to replenish vital nutrients, enhance energy levels, and accelerate recovery. Explore how nicotine affects erectile dysfunction and sexual health. Low testosterone is common in men over 40 and can affect energy, mood, libido, and more. Yoga is a holistic practice that supports hormone therapy for men by improving flexibility, balance, and mental well-being. This compound movement targets the quadriceps, hamstrings, glutes, and core muscles. Beyond those two body parts, this plan will build everything else you need. We like Prime Male™ Vitality Complex because it contains a 12-ingredient list of clinically-proven T boosters to naturally elevate your energy and focus without using stimulants.Alcohol, particularly in large quantities, lowers testosterone by increasing the conversion of testosterone into estrogen.It impacts various aspects of health, including cardiovascular health and cognitive function.So if you’re low in testosterone, what can you do to get it to normal ranges?Because a majority of T is secreted in the testes, women produce 10 to 20 times less T than men, which means the common concern about developing “bulky muscles” as the result of resistance training is relatively unfounded (Schoenfeld, 2021).Physical activity can enhance mood by increasing the production of endorphins, often referred to as “feel-good” hormones.However, constant slow jogging does not help boost your testosterone.Testosterone levels naturally decline as men age.It is concluded that both groups increased their 1-RM in all assessments with no difference between groups. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). One of the best is Testofuel, which contains everything your body needs to push natural testosterone production to the max. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). There is also some evidence that suggests DIM may act as an estrogen blocker too, which would, of course, be beneficial to maintaining serum testosterone levels. There is a well-known correlation between elevated levels of vitamin D achieved through supplements and elevated testosterone levels (16). We have alluded to the fact that a lot of testosterone production goes on during the night while you’re sleeping. You’ll find healthy saturated fat in foods such as dark chocolate, hard cheeses, eggs yolks, red meat, and coconut oil. This vital hormone is also necessary to maintain healthy pain responses, sufficient levels of red blood cells, regular sleep patterns, optimal bone density, high energy levels, and muscle mass. Resistance exercises have been proven to help increase short and long-term testosterone levels. Combine these with the right foods to increase testosterone levels and a healthy lifestyle, and you are taking some of the best steps for your health for years to come. Here's to your journey towards boosting testosterone levels, improved bodybuilding results, and a healthier, stronger version of you! Aside from the training techniques and lifestyle factors we've discussed, there are some additional tips you can follow to support healthy testosterone levels.