Best Exercises to Boost Testosterone

Best Exercises to Boost Testosterone

In this article, we will discuss about the exercises that boost testosterone levels.


Testosterone is a hormone produced by the human body. Although found in both the sexes, it is present in larger amounts in men (at least seven to eight times the amount found in women). For this reason, it is known as the male sex hormone or an androgen.

The main role of testosterone is in regulating the many aspects of the male reproductive system. Additionally, it affects fertility, distribution of muscle mass, bone density, and red blood cell production.

However, the importance of testosterone is not limited to men. Even in women, it performs several key roles. Such as the proper balance between estrogen and testosterone levels is important in ovarian development.

Having low levels of this hormone can, therefore, result in several adverse effects in the body.

Health care professionals recommend several ways to boost testosterone levels such as diet and medication. Apart from these two doctors suggest several exercises that boost testosterone levels.

Exercise and Testosterone: How Are They Related?

The kind of exercise you perform determines how your testosterone levels are affected. Multi-joint exercises are best suited to increase testosterone levels as they target the largest muscle groups.

The amount of muscle mass involved in a particular exercise determines the quantity of the hormone produced. The more the muscle-building impact of an exercise, the more will be the testosterone boost achieved through it; it is as simple as that.

Exercises That Boost Testosterone Levels

Although all or most exercises can help to raise testosterone, naturally, some help more than others. For instance, strength training is more specifically known to result in the production of higher levels of the hormone.

Let us take a look at the best exercises that boost testosterone.

1. HIIT Workout

High-Intensity Interval Training, or HIIT Workout for short, is different from normal exercises. As the name suggests, it involves exercising at an extremely high intensity for short bursts of time interspersed with periods of low or no activity.

The great thing about this workout is the flexibility involved with it. It can be done either as a cardio exercise or in the form of strength training.

Another bonus is that it can be performed without buying or using any equipment whatsoever. The only thing you will need while doing this exercise is motivation, and a lot of stamina.

Examples of HIIT Workouts:

Cardio: Running, Stair-climbing, Jumping rope, Squat jumps, Jumping jacks

Strength Training: Weightlifting, Push-ups, Bodyweight squats

Duration of the Workout

HIIT is done in spurts of 30 seconds to 3 minutes of highly intense workout followed by a period of low or no activity. The whole exercise can last for as long as the body can endure it. Nonetheless, the optimum session length is anywhere between 30 and 60 minutes.

Research shows that HIIT workouts outperform traditional cardio when it comes to fat loss. Since obesity is linked with lower amounts of testosterone, shedding the extra weight has a positive impact on T levels in the body.

In addition to this, studies have shown that continuous exercise at a high level gives a lower boost to testosterone levels than alternating between an intense workout and rest if done for equal intervals of time.

2. Resistance Training

Also known as endurance training or weight training, this type of exercise involves the use of weighted bars, dumbbells, kettlebells, resistance bands, or weight stacks. The aim is to create resistance against muscular contraction.

Resistance training increases the strength, endurance, and size of skeletal muscles.

Varying the routine of your training regime can impact the results. You can alter the following every few weeks:

• Number of sets
• Period of rest between sets
• Repetitions (reps)
• Weight of the bars or dumbbells
• Nature of the exercise

There are both short and long-term testosterone boosting benefits of endurance training.

3. Squats

A squat is a compound exercise, which means that it engages multiple areas of the lower body, in addition to the core.

There are endless variations for performing a squat. You can add barbells, dumbbells, kettlebells, plates, or simply perform free squats. Wide stance squats or sumo squats are also a great option.

Studies show that the free squat ends up increasing testosterone more than exercises that involve only the legs. This has to do with the amount of muscle mass that is stimulated in a particular exercise. The more the anabolic response invoked in a workout, the more the boost in testosterone.

For beginners, it is advisable to start with free squats before proceeding to use weights.

Suggested Routine

Sets: 3
Repetitions: 10
Rest between sets: 5 minutes

4. Deadlifts

Deadlifts are another example of a compound exercise. They work the entire back area, including hamstrings, hips, and back.

A lot of people shy away from trying to perform a deadlift, for fear of getting injured or because they simply do not know what to do. Yet with a little practice, it is not difficult to achieve the right form. Remember, proper foot positioning, keeping a straight back, and breathing right is key to executing this exercise.

Once you have learned the appropriate technique, it is hard to beat the deadlift in terms of the effect on muscle gain. This ultimately leads to a boost in T-hormone levels.

Suggested Routine

Sets: 3 to 5
Repetitions: 10
Rest between sets: 5 minutes

5. Lunges

Lunges are a very powerful exercise, allowing you to strengthen almost every muscle in your lower body. They involve exercising multiple joints and also engage the core at the same time.

A typical lunge is performed by placing one leg forward with the knee bent and the foot flat on the ground while keeping the other leg behind.

As standalone exercises, there is some debate over which one is better: squats or lunges?

To be sure, lunges take more coordination and balance to perform than squats. Not to mention, lunges also mimic a wide range of natural body movements such as walking, sprinting, and climbing.

Unsurprisingly though, both lunges and squats have similar testosterone boosting effects. This is because both these exercises involve similar sets of muscles.

Instead of choosing to perform one over the other, you can add both squats and lunges to your routine. This will not only increase your testosterone levels but also, as a bonus, get your body in perfect shape.

Suggested Routine

Sets: 3
Repetitions: 10 each on both legs
Rest between sets: 5 minutes

Important Points To Consider

• According to some studies, an evening workout might be the best way to achieve a boost in testosterone levels. This is in comparison to morning sessions which lead to lower elevations in T-hormone levels.

• Exercising every day of the week might have the opposite effect of what you desire. It is important to allow your body to rest and recuperate between two consecutive sessions.

• Similarly, overdoing workouts in terms of intensity can also prove detrimental. There is no use in trying to push your body beyond its limits. Exercising more than your body can take will lead to your testosterone levels plummeting. Surely you do not want that.


This article mentions the best exercises to perform if you want to increase your testosterone levels. Combined with proper sleep and a healthy diet, these exercises are sure to elevate your T-hormone levels for a healthier and more active body as well as lifestyle.

Also read Testosterone And Sleep to know how does sleep impact Testosterone.