As you all may know, testosterone is a vital hormone for men. This hormone depends on your libido, muscle mass, fat distribution, mental state, and energy. When you reach your late 30s, however, your testosterone levels may start to decline.
However, there’s some good news: there’s a way you can boost testosterone levels, and it’s through exercise! Read on to find out what exercises best boost your testosterone levels.
In a way, yes, exercise does increase testosterone levels. Total testosterone levels are momentarily raised during moderate and high-intensity training (low-intensity exercise does not have the same effect). But by 30 minutes after your workout, your body has already returned to its natural testosterone levels.
Exercising regularly, though, can increase testosterone in two ways. First, it builds muscle. Your testosterone levels will naturally rise in correlation with your muscle mass. Second, exercise burns calories which can help increase weight loss. Low levels of testosterone are associated with obesity.
Maintaining consistency is essential. One workout won't affect your testosterone levels much, but working out consistently over time may help you have the expected levels of testosterone your body needs to function.
Unfortunately, if your testosterone levels are already clinically low, even an increase may not help. On the other hand, if your levels are below average, engaging in regular physical activity may be all that's needed to get them back up to par.
Which Exercises Are Most Effective for Raising Testosterone Levels?
It's important to note that not all physical activities are created equal regarding increasing testosterone levels. However, the most beneficial types of exercise include weight training and high-intensity interval training (HIIT).
One of the most effective ways for men to boost their testosterone levels is to engage in resistance (strength) training. For instance, lifting heavy weights is associated with an increase in testosterone. The reason for this is that when you lift weights, your muscles grow, and your body responds by producing more testosterone.
Squats, deadlifts, bench presses, chin-ups/pull-ups, overhead presses, and push-ups are excellent exercises for boosting testosterone since they work for the body's major muscle groups. Two sets of three to five repetitions will yield the best results. If you have never done any strength training before, it is highly recommended that you engage a trainer for a few sessions to assist you in perfecting your form so you won’t get injuries.
High-intensity Interval Training (HIIT)
High-intensity interval training (HIIT) routines feature alternating intensive activity and rest bouts. Therefore, HIIT burns many calories quickly and aids in reducing body fat, both of which can increase testosterone levels.
Most HIIT routines depend on your body weight, making it practical to execute anywhere. Because of the shorter duration of the workouts compared to conventional weight lifting sessions, they are more convenient to fit into a hectic schedule. A high-intensity interval training (HIIT) session can consist of cycling, crunches, box jumps, jumping lunges, and sprints.
What Types of Exercise Decrease Testosterone?
Long-term endurance cardio exercise has been linked to a decline in testosterone. Professional cyclists and other sportspeople who train for long periods often have greater cortisol levels than average because of the hormone's opposite impact on testosterone.
But that's no excuse to skip your cardio workouts. Cardio won't reduce your testosterone if you're not training for a marathon. Cardio workouts can help people lose weight, which in turn can boost testosterone levels. Moreover, cardio activity, even at a low intensity, benefits the heart – so it’s a great workout you can do.
Working out in the afternoon is ideal for increasing testosterone levels. Many men are too worn out by the end of the day to muster the energy necessary to hit the gym. Taking a multivitamin before a workout could help with this.
The most important thing is to exercise whenever it is convenient for you. Even a brief workout at an inconvenient time is preferable to none for your testosterone levels.
When Exercise Isn't Enough to Raise Testosterone, What Else Can Be Done?
Men with clinically low testosterone levels are unlikely to see an increase in their levels just through exercise. You should consult with professional doctors like us at Optimale Health.
You’ll have a quick, discreet call with your Optimale doctor about your testosterone problems. They’ll confirm your treatment plan and provide you with expert care – without you leaving the comfort of your home. Contact us or click here to start your 3-minute health assessment test.