Let’s cut straight to the chase: working out can definitely help you increase your testosterone levels! In this post, I’ll cover the best exercises to do if you want to boost your T levels and talk to you about other strategies you can combine with exercise if you want to maximize your testosterone gains…
Now, testosterone is a HOT topic nowadays. With recent studies showing that male testosterone has been on a steady decline in the last few decades, it’s important for every man to do everything in their power to keep their testosterone within optimal range.
Fitness influencer Liver King recently admitted in a public YouTube apology, to using PEDs and TRT. That obviously ticked off a lot of people who believed him when he said that he was 100% natural and got all his gains from eating liver and other organ meats.
Joe Rogan, Derek from More Plates More Dates, and many others never believed that he was natural and have been saying that he was on “juice” for years, but it’s only this year that Liver King finally admitted that he was in fact using PEDs and Testosterone Replacement Therapy…
Now, you may be wondering: why does he need PEDs and TRT? Aren’t there ways to raise Testosterone and Growth Hormones naturally? The reality is, the older you get, the more difficult it gets to naturally raise these hormones, and Liver King being 45 years old knows that fact all too well…
Does Regular Exercise Raise T Levels?
When you engage in intense physical activity, your body produces a variety of hormones, including testosterone, to help repair and rebuild your muscles.
Increases in testosterone can help improve muscle mass and strength, as well as overall health and well-being. It’s important to note, however, that the benefits of exercise on testosterone levels may be temporary and that regular exercise is necessary to maintain any increase in testosterone.
Additionally, overtraining or excessive exercise can actually decrease testosterone levels. It’s important to talk to a doctor or other healthcare professional before starting any exercise program.
Exercises that raise Testosterone The Most:
- Squats: based on a study from the University of Texas, no exercise can compare to squats when it comes to raising testosterone. That’s because squats recruit the largest muscle groups in the body, namely the legs, buttocks, and core. Now, you can perform heavy squats with a barbell, or you can do air squats. Both will likely give you a boost in T levels, but the heavier the better, especially for those that are already in decent shape and can easily perform bodyweight squats.
- Deadlifts: similar to squats, deadlifts recruit all your lower body, and your lower back. This compound movement is a great candidate for raising your Testosterone levels. Aim for heavy lifts and short sets for best results.
- Pull-ups: the pull-up recruits the second largest muscle group, namely the back muscles. This exercise also recruits your biceps and core. Pull-ups are difficult to achieve, especially for beginners, as they involve lifting your entire weight. This makes them one of the best compound movements out there for raising your Testosterone levels.
- The military press: this weightlifting exercise involves lifting a heavy barbell at shoulder level and then pressing it straight up over the head. This exercise targets the shoulders, triceps, and upper back muscles. If you lift heavy, you’ll significantly raise your Testosterone doing it.
- The clean and press: this is a weightlifting exercise that involves lifting a weight from the ground to the shoulders (the “clean” part) and then pressing it overhead (the “press” part). This exercise engages multiple muscle groups and is often used to build strength and power.
- The Push Up: the O.G. of all exercises! Push ups can be practiced anywhere as all you need is a floor. Push ups are a fantastic compound exercise for the upper body, as they target the chest, triceps, core and shoulders at the same time. That’s why they are a great exercise to raise Testosterone. Even Athleanx considers the pushup a key exercise for building strength and power.
Other Ways To Raise Testosterone You can Combine with Exercise
If you want to maximize your T gains from exercise, consider adding the following components:
- Eat a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates. Avoid junk foods, soy products, sugary beverages and alcohol which are all proven to decrease testosterone.
- Get enough sleep, as sleep deprivation can lower testosterone levels.
- Reduce stress, as high levels of stress can cause the body to produce the hormone cortisol, which can interfere with the production of testosterone.
- Avoid activities that can lower testosterone levels, such as smoking and excessive alcohol consumption.
- Consider taking certain proven supplements, such as vitamin D, Magnesium, Boron, and Zinc and many others that have been shown to boost testosterone production. However, it’s important to talk to a doctor before starting any new supplement regimen, as some supplements can interact with your medication. Below we’ll include some tables listing popular supplements and their effect on your T…
Consider Cold Plunges For Testosterone & Other Benefits
Wim Hoff was the first to popularize the “benefits of cold”. Today, cold exposure is becoming mainstream, with the likes of Joe Rogan, Dr Paul Saladino, Georges St-Pierre and many others openly talking about the benefits of their daily ice tub session.
Now, whether we’re talking about cold showers, or cold plunges in a tub, cold exposure can be another tool in your toolbox when it comes to raising your Testosterone, burning fat and boosting your immune system.
Throw in a Sauna Session After Workouts
Cold exposure is one thing, but the opposite is also true: using the sauna on a regular basis is another way to raise your Testosterone naturally.
There is in fact some evidence to suggest that sauna use may indirectly increase testosterone levels in the body, by reducing cortisol and other hormones.
Exposure to heat, such as in a sauna, has been shown to increase the production of luteinizing hormone (LH), which is a hormone produced by the pituitary gland that stimulates the production of testosterone.
However, more research is needed to determine the exact effects of sauna use on testosterone levels.
Amine is a Toronto based entrepreneur who is passionate about Fitness, Diet and Health. He is passionate about teaching other entrepreneurs and “office workers” how to stay fit using simple yet effective bodyweight workouts that can be accomplished anywhere.