Studies have long established the fact that working out can indeed raise testosterone levels. The question is no longer whether exercise can boost testosterone, but rather which workout routines can help raise your testosterone levels higher.
Of course, which type of exercise you should do will largely depend on whatever your workout goals are. For instance, if you simply want to increase your heart rate, then aerobic exercises will do for you. But for really elevating your testosterone levels, here are some of the best exercises you can do.
A compound move that targets various muscle groups, barbell squats make you utilize your entire body just to support the weight of the barbell. Between leg presses and barbell squats, you’ll feel more exhausted doing leg presses but you’ll synthesize more testosterone doing squats.
Although barbell squats primarily target your quadriceps, the exercise also enables you to train your calves, hamstrings, glutes, and lower back muscles. In addition, your obliques and rectus abdominis also work as antagonist stabilizers whenever you perform a barbell squat.
To perform this exercise, place an empty barbell on the squat rack at a height that’s lower than your shoulders by 3-5 inches. Load equal weights on each side. Step under the barbell and position yourself so that the barbell is placed directly on your shoulder girdle. Make sure it’s centered on your back.
Lift the weight off the rack by using the power in your legs to push the weight upward. Lower your upper body by bending your knees until your thighs are almost parallel with the floor. Push the weight upward as you go back to your initial position.
Because deadlifts work out your biggest muscle groups, they are a great way to increase your testosterone levels. In fact, one study showed that when college-age men performed heavy deadlifts, their testosterone levels increased significantly.
Deadlifts are considered an integrated or compound exercise basically because muscle groups throughout your body are engaged when you perform deadlifts. The traditional deadlift targets your glutes, but it also engages your erector spinae, quadriceps, and hamstrings.
Your adductor magnus and soleus muscles also act as synergists. Your middle and upper trapezius, levator scapulae, and rhomboids act as stabilizers, while your obliques and rectus abdominis act as antagonist stabilizers.
Performing a deadlift may look simple, but you need to have the proper form in order to avoid injuries while lifting. Set a bar on the floor, then stand with your feet hip-width apart and your mid-foot positioned under the bar.
Using an overhand grip, grab the bar. Without moving your legs, bend over. Then bend your knees until the bar is touching your shins. Straighten your back, inhale deeply, then pull the weight up as you stand. Lower the bar carefully back to the floor.
In various studies, researchers used exercise as a form of intervention for men with low testosterone levels and obesity. In many of these studies, the exercise performed included walking, cycling, and sprinting. The results of multiple studies reveal that sprinting is also an excellent workout for increasing testosterone levels.
The next time you’re on a treadmill, try doing a series of 6 to 10-second sprints. You can also do your sprints on an elliptical trainer or even on a bicycle. The key is to get your body moving with explosive speed. What’s great about sprinting is that it allows your testosterone levels to remain high long after your workout session has ended.
When you do regular chin-ups with your hands positioned facing towards you, you get to work out your biceps. But when you do overhand pull-ups, you get to work out not only your arms, but your core, back, and shoulders as well.
With more muscles being engaged, overhand pull-ups allow you to manufacture more testosterone as you exercise. To begin, place your hands shoulder-width apart on the pull-up bar. With your palms down, grab the bar and hang from it while keeping your arms straight and your feet off the floor.
As you pull your elbows down, pull your body up until your chin is level with the bar. If you can, try to pull yourself up even higher. Then lower your body until your arms are straight again. Depending on your fitness goals, you can do anywhere from 5-10 sets of pull-ups. But if you’re a beginner, you can start with a small number of repetitions per set.
Raising Your Testosterone Levels with Boosters
Although regular exercise does help improve testosterone levels, you can always take supplements that boost your testosterone levels naturally to speed the process along.
As an energy booster, Ashwagandha is widely used as a pre-workout supplement. However, an increase in your energy levels isn’t the only benefit you get when you take Ashwagandha.
The herb is also good for reducing your cortisol levels and improving your body’s response to stress. Chronically elevated cortisol levels have an inhibitory effect on testosterone synthesis. Hence, by lowering cortisol levels, Ashwagandha enables you to produce more testosterone.
- Tongkat Ali
Another herbal supplement that’s popular among athletes, Tongkat Ali has also been proven to increase strength, reduce stress by lowering cortisol levels, as well as increase testosterone production and enhance male fertility and sexual performance.
In various studies, Tongkat Ali has been shown to benefit men with low levels of testosterone production. In fact, Tongkat Ali is acknowledged by experts as a viable alternative to testosterone replacement therapy.
Studies involving men with late-onset hypogonadism have shown that the herb is indeed helpful and effective in elevating testosterone levels. Late-onset hypogonadism (LOH) is also sometimes referred to as testosterone deficiency syndrome (TDS).
- Tribulus Terrestris
Among bodybuilders and athletes, Tribulus Terrestris is perhaps one of the most widely-used herb-based supplements. What’s interesting about Tribulus Terrestris is that it offers so many health benefits.
Not only does the herb increase testosterone levels, but it’s also great for improving male sexual performance. In fact, multiple studies have shown that Tribulus Terrestris supplementation can lead to an increased libido and improved erectile function.