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Testosterone is one of the most crucial hormones in a male’s body. Not only it helps to develop male traits but also helps to develop muscle mass as well.
The best part is that the body produces testosterone on its own. You don’t need to inject it. The worst, your body starts to reduce its production as you age.
Moreover, certain other factors like your diet, stress levels, sleeping cycle, and daily job also play an important role in your declining test levels.
But fortunately, with some corrective measures, you can actually keep a hold on your falling test levels.
One most popular way is by integrating exercises into your daily regime.
And that’s why we’re here. In this blog, we are going to let you through the best Testosterone boosting exercises that will surely add a big difference to your testosterone levels.
But before that, let’s have a look at some related studies that were done to establish the connection between testosterone and exercise.
Do Exercises Really Boost Testosterone Levels? Scientifically Answered
Working out does increase the overall level of testosterone in the body. However, without an adequate diet, the results may not be as expected.
Here are some researches that we have found that support this argument.
#1. A 1983 study saw a significant increase in testosterone levels in men after lifting weights.
#2. A 2001 study found that resistance training can also temporarily increase testosterone levels in women. Study Link: https://pubmed.ncbi.nlm.nih.gov/11915780/
#3. A 2004 study done on older men also found similar results. They noticed regular physical activity boosts testosterone and growth hormone levels. Study Link: https://pubmed.ncbi.nlm.nih.gov/15204068/
#4. A 2012 study also found that men who exercised regularly had higher levels of testosterones as compared to men who don’t work out at all. Study Link: https://pubmed.ncbi.nlm.nih.gov/22234399/
#5. And last, a recent study done in 2016 found that men with obesity who were working out also saw an increased test level. Study Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706091/
We think these studies were more than enough to convince you about the benefits of Testosterone boosting exercises.
Moving further in this blog, let’s inform you with the best exercises for testosterone that even Reddit supports.
Exercises to Boost Free Testosterone Levels
The internet has no shortage of testosterone workout plans that claim to deliver results like no other.
Careful here… not all programs or exercises can boost your T levels. There are also certain exercises that you should avoid.
We will talk about them but before that let’s have a look at the 5 best testosterone-boosting exercises that you should start doing from today.
Coming number 1 on our list:
#1. High-Intensity Interval Training
High-intensity interval training or simply HIIT features exercises that are characterised by short but intense bursts with a short period of rest in between.
These exercises are known to avail several jaw-dropping before and after results on your body and test levels. HIIT benefits include:
- Helps to lose fat
- Boosts your metabolic FUNCTION
- Improves oxygen consumption
- Reduced blood sugar and pressure
- Helps to gain muscle mass
And most importantly, it helps to boost your testosterone levels. In fact, it is even scientifically Verified.
A 2011 study found that people who performed six “35-m sprints at maximum effort with 10-sec resting time in between” saw a massive jump in their T-levels. Study Link: https://www.ncbi.nlm.nih.gov/pubmed/21849912
Another 2012 study that compared HIIT and SSE also found similar results. The observers noted that performing 45 minutes of alternating between hard sprints and light jobs every 90 seconds saw higher test levels as compared to 45 mins non-stop running. Study Link: https://www.ncbi.nlm.nih.gov/pubmed/23310924
Now, let’s have a look at what the second type of training has to offer.
#2. Resistance Training
Often referred to as weight training, resistance training features the use of your muscles against your weight. These exercises are so convenient that they are even categorised as testosterone-boosting exercises at home.
Here’s what you can expect with resistance training.
- Fat loss
- Improved muscle gains
- Improved strength and endurance
- Enhanced flexibility
And obliviousness boosts your testosterone levels.
Several studies that support the use of resistance training are:
A study done on men found that men who took resistance training 3 times a week for a total of 4 weeks experienced increased test levels. Study Link: https://www.ncbi.nlm.nih.gov/pubmed/17051372
Another study found that one 30 mins weightlifting session improved testosterones by up to 21.6%. Study Link: https://link.springer.com/article/10.1007/BF00423247
#3. Include Bodyweight Exercises
Looking for testosterone-boosting exercises without weights? Your answer is here. Performing these bodyweight exercises will not only boost your T-levels but will also improve your overall strength and endurance.
And do you know the best part about these exercises?
You don’t have to buy equipment or go to the gym, simply use your own weight.
Also, a few studies found that doing bodyweight exercises regularly is linked to higher test levels.
Some of the best bodyweight exercises that you can do at home are:
- Pull-ups
- Push-ups
- Squats
- Sit-ups
#4. Don’t Skip Leg Day
Leg exercises are painful to perform but hitting them is quite important. In fact, even the pros in the game also recommends doing it.
Let’s look at research done by the Institute of Sports Science and Clinical Biomechanics hammers. The researchers formed two groups of people. One was told to perform only the arm workout group while the other was told to perform both the leg and arm workout groups.
Can you guess the results?
Let us tell you. The testosterone levels in the first group were significantly lower as compared to the group that had performed both upper and lower body exercises.
#5. Give Your Body Adequate Resting Period between Workouts
Though resting isn’t any type of exercise, it plays a crucial role in Testosterone-Boosting Exercises.
Several pieces of research papers suggest that longer resting periods (close to 120 seconds) between sets are ideal for raising test levels.
So that was all about testosterone-boosting exercises.
But wait…we don’t end here.
There are several exercises that you need to avoid to further prevent your diminishing T-levels.
Exercises to Avoid
There isn’t much on this list. Most of you may already be avoiding these. Activities like running, cycling, and swimming help your endurance but not your testosterone levels.
In fact, this is verified.
According to research papers, working daily on your endurance training may not be a righteous choice if your T-levels are below the mark.
Also, avoid intense cardio sessions.
For women facing low T levels, avoid HIIT training for Women. The reason behind HIIT may work for men but when done by females, researchers have actually found that it may cause a drop in T-levels.
Now, It’s time to answer one of the most searched and asked questions in the fitness industry.
The Best Time to Exercise to Boosting Testosterone
It’s been a long ongoing debate regarding the best time to do testosterone-boosting exercises. A number of fitness enthusiasts suggest going in the morning or evening while the other group recommends doing it in the afternoon.
But does the workout timing matter when it comes to boosting T-levels?
Well, not that much. As long as you’re following an effective workout regime and supplying the body with adequate quantities of proteins, vitamins, fats, and carbs, you aren’t going to notice any significant difference.
Also, when asked the same question to a fitness trainer, he suggested that timings surely make a difference. He claims that you can get a little pump in T-levels but not that significant if you go with heavy strength training in the evening rather than in the morning.
Big Bulking doesn’t verify these claims. More research needs to be done to further support the argument.
But if you can, surely give it a shot.
Other Ways to Boost Your Testosterone Levels
Apart from exercising, there are several other proven ways to boost your testosterone levels naturally. Here’s some evidence that will surely help you.
- Supply Your Body With Adequate Nutrients: For the sake of boosting testosterone, exercising alone won’t make a big difference. You have to supply adequate nutrients that the body needs to keep up with T-levels. For this, consider shifting to a diet that’s rich in protein, fats, carbs, and other micro vitamins and minerals. This will help to fill the nutritional gap. Eventually, you will notice changes.
- Go Out in the Sun: The sun is an excellent source of vitamin D. However, despite its abundance, there are close to a billion people around the globe that have vitamin D deficiency. Meta research has shown that Vitamin D deficiency can be a missing link in your dropping T-levels. To counter this, either go out or take help from supplements prescribed by the doctor.
- Keep Your Stress Levels in Control: You may already be familiar with the adverse effects of long-term stress. But do you know this also impacts your testosterone level as well? This is because long-term stress increases cortisol levels. And this is bad news for everyone who is going through low T-levels. A rise in cortisol levels simply indicates your testosterone levels have to suffer. For this, you can try meditation, yoga, or any other stress-relieving activities.
- Take Plenty of Sleep: Getting undisturbed sleep also has significant importance in your body’s testosterone production. This is because the majority of male sex hormones or simply testosterone get released when we are giving our body time to relax and recover. Also, several studies have concluded that sleeping for just 5 hours a night can reduce your testosterone levels by 10 to 15% in the long run. That surely is a massive hit.
- Reduce Alcohol Intake: Research papers suggest that a regular heavy intake of alcohol can also significantly affect your testosterone levels. They have found that regular alcohol intake affects the functioning of testicular Sertoli cells. The next time you’re going to take a sip with friends…BE CAREFUL.
- Lose Weight: The greater the fat accumulation in the body, the less testosterone it produces. That’s true. A study conducted on 50 obese males between the 14 to 20 age group, found that they are having close to 50% fewer testosterone levels as compared to those who were in healthy shape.
- Take Help From Supplements: There are hundreds of testosterone boosters available that can help you to keep your T-levels at a healthy level. But it’s still a highly debated topic.
Not all T-Booster works. And if you’re thinking about injecting synthetic testosterones, then GOD saves you.
Opt for only natural testosterone boosters that are formulated in an FDA-approved facility and have only natural ingredients. For some people, these pills may not work as it entirely depends on how our body will react to them. But at least, the best part is that you don’t have to go through any serious complications.
So that brings us to the end of this blog on testosterone-boosting exercise. At last, read a summary of the entire discussion.
A Word From BigBulking
Overall, exercising is an effective way to boost your dropping test levels. In particular, HIIT and resistance workout takes the crown for the sake of boosting testosterone.
However, there is another thing that also needs your consideration. Your Lifestyle. Make changes to them in accordance, for the best possible results.
Moreover, combining all these factors together will give the much-needed kick-start that your body needs for producing testosterone.
Hopefully, these pieces of information help.
Johannes Lukas is a body building freak and believes in building strong muscles by adopting special exercises for his body party and simultaneously using herbal body building products to maintain his ideal body shape. Winner of many body building events, he promotes using bodybuilding supplements that helped him to become a macho stud-like personality. Also, he believes in healthy eating and loves to cook for himself, as many healthy dishes as he can. He enjoys his free time and inspires others to get a body shape loved by everyone.
