Best Exercise For Men To Increase Testosterone Levels

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Best Exercise To Increase Testosterone Levels

 5 Exercises to Increase Testosterone

One of the body's essential hormones is testosterone. It is an androgen (male sex hormone) that aids in the development of male characteristics such as body and facial hair, increased muscle mass, and a deeper voice.

A healthy level of testosterone in adults is important for overall health and well-being, helps to reduce disease risk, and can improve sexual function and body composition

But what should you do if you believe your T-levels are too low? You could simply hit the gym before investing in costly supplements or testosterone replacement therapy.

Testosterone-Incrementing Exercises

Not all forms of exercise will increase testosterone levels, but the following five have been shown to help:

1. Interval Training at High Intensity (HIIT)

HIIT is distinguished by short, intense bursts of exercise interspersed with periods of rest or lower-intensity exercise. It is known to burn a large number of calories in a short period of time, aids in the reduction of body fat, and can increase muscle mass in some people.

It also has the potential to increase testosterone levels:

To begin, a 2011 study discovered that those who performed six "35-m sprints at maximum effort with a 10-second recovery between each sprint" had significantly higher T levels.

In addition, a 2012 study pitted HIIT against steady-state endurance exercise (SSE). According to the findings, those who completed 45 minutes of alternating between hard sprints and light jogs every 90 seconds had a higher boost in testosterone levels.

2. Strength Training.

Resistance training, also known as "weight training," involves forcing your muscles to work against a weight force. Weight machines and free weights, as well as resistance bands and your own body weight, can all be used.

While there are obvious benefits to this exercise, such as muscle building, fat loss, increased strength and endurance, and flexibility, the short and long-term T-boosting benefits are an added bonus.

One study discovered that men who did resistance training three times a week for four weeks had higher testosterone levels immediately after the workout and over time.

Meanwhile, another study discovered that a 30-minute weightlifting session increased testosterone levels by 21.6 percent.

Just keep in mind that if you're new to weight training, don't dive in headfirst! Seek the advice of a qualified trainer to ensure proper form and to reduce the risk of injury.

3. Squats, Push-Ups, Pull-Ups, and Sit-Ups using only your bodyweight

Resistance training, as previously stated, does not necessitate the use of specialized equipment. Simply put, you can use your own weight to your advantage.

Bodyweight squats, push-ups, pull-ups, and sit-ups exercise a variety of muscles throughout your body, increasing strength and testosterone levels.

And the best part about these workouts? You can begin at home (today!) and work your way up. Use a fitness app to help you improve your form and track your progress.

A few studies even suggest that regular physical activity by older men and sedentary men is associated with higher testosterone levels.

4. Don't Forget Leg Day

While it's tempting to believe that having a lot of testosterone means having a lot of biceps (and vice versa), this doesn't mean that you should only focus on upper body muscle-building exercises.

To put it another way, don't skip leg day!

This is emphasized in a study conducted by the Institute of Sports Science and Clinical Biomechanics. It divided participants into two groups: arm-only workouts and leg-and-arm workouts, with the results revealing that testosterone levels were significantly higher in those who exercised their lower body in addition to their upper body.

5. Take a longer break.

Rest may not be considered an exercise in and of itself, but it is an essential component of any effective workout.

It may also have an effect on your T-levels.

Longer rest periods — around 120 seconds — between sets, according to research, are better for increasing testosterone. This makes sense because the more time you give yourself to recover, the more weight you can lift.

Avoidance Exercises (If You Want to Boost Testosterone)

While high-intensity workouts and strength training have been shown to increase testosterone levels, a few exercises have the opposite effect.

Endurance training, such as running or cycling for hours on end, falls into this category. This has been shown to raise cortisol levels while decreasing testosterone levels.

Cortisol is a stress hormone that can have an effect on your sleep, mood, and muscle mass. A moderate amount of cardio, on the other hand, can benefit your body and mind without triggering excessive cortisol production if the balance is struck correctly.

Other Natural Ways to Boost Testosterone

If you have low testosterone symptoms and want to increase your T-levels, here are a few things you can try instead of (or in addition to) working out:

Reduce your stress levels, and your cortisol levels will fall as a result. This is beneficial because when your cortisol levels rise, your testosterone levels fall.

Consume a well-balanced diet rich in protein, fat, and carbohydrates. The fuel you put into your body can affect testosterone and other hormones.

Take vitamin supplements, such as B vitamins, D vitamins, and zinc. Zinc supplements, in particular, can increase testosterone levels in those who are zinc deficient.

Get enough (high-quality) sleep. A reduction in testosterone levels has been linked to sleeping only 5 hours per night. Aim for at least 7 hours of sleep per night for long-term health (and testosterone) benefits.

What exactly is testosterone?

Testosterone is an androgen, which is a hormone that is essential for the development of male sex organs, as well as the growth of body hair and muscle mass, as well as the libido. Testosterone is a hormone that is present in both sexes.

What is the point of increasing my testosterone levels?

There is no need to increase your testosterone levels if you are healthy and feel good. However, if you have low testosterone symptoms, naturally increasing testosterone levels can help with your mood, energy levels, and libido. Alternatively, you may want to boost testosterone levels in order to gain muscle mass.

What are the most effective exercises for increasing testosterone levels?

High-intensity interval training (short but intense bursts of exercise followed by periods of rest or low-intensity exercise), weight training (including body weight squats, push-ups, pull-ups, and sit-ups), and longer rest periods between sets can all help you naturally increase your testosterone levels.

What exercises should I avoid if I want to boost my testosterone?

While many exercises raise testosterone levels, others have the opposite effect. Endurance training (running, rowing, or cycling for long periods of time) has been shown to lower testosterone levels.

Last Word

A healthy testosterone level is essential for your overall health and well-being. These exercises can help you naturally increase your body's most important hormones while also increasing your strength, burning calories, and losing body fat.

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