If you’re not quite ready to begin testosterone replacement therapy, try these testosterone boosting exercises—they may increase your testosterone naturally and fight against your symptoms.
The links between exercise and testosterone production have been studied by researchers for decades. Studies seem to indicate that particular types of exercise may increase your testosterone levels more than others (you can read a few studies here and here).
While these increases in testosterone are always going to be temporary, you may find they help with your symptoms. In fact, the act of exercising itself may also help with some of the symptoms of low testosterone, like depression and insomnia.
Still, you want to be careful—injury will only make your situation worse, and overtraining (working out too rigorously or for longer than 60 minutes at a time) can cause a stress response in your body. You’ll release cortisol, a molecule which may actually inhibit the effects of testosterone.
Categories of Testosterone Boosting Exercises
There are two major types of testosterone boosting exercises that I want to talk to you about today: high intensity interval training (HIIT) and compound lifts.
If you’re not familiar with HIIT, the basic idea is this—you exercise as hard as you possibly can for a short period of time, take a break, and repeat.
Compound lifts aren’t anything fancy, and you’re probably familiar with them (other than the name). A compound lift is any weight-training exercise that involves many different muscles at once.
5 Testosterone Boosting Exercises You Can Try Today
Ready to get started? Here are 5 testosterone boosting exercises that you can add to your exercise program (or focus on more than you were before) to increase your testosterone levels.
1. Short Sprints (HIIT)
Here’s your high intensity interval training—this exercise should last about 2-3 minutes. Be sure to stretch first—your body is going to be working as hard as it can, and you’ll be moving much faster than you do in any exercise you’re used to, so you need to be limber.
Start by sprinting as fast as you can for 10 seconds. Then walk for 15 seconds. That’s it! Do this 5-6 times—even for seasoned athletes, this can be tough.
Watch this video to learn more about HIIT.
For any sort of weight training program, squats should be the cornerstone. No other single exercise can work as many different muscles or provide as much impact as squats.
Make sure you don’t use too much weight—squats put a lot of stress on your joints.
It’s equally important that you use proper form—many injuries result not from excessive weight, but from bad form.
Watch this video to view proper form for a squat.
Coming in a close second to the squat is the deadlift. While the squat will work your quads and glutes pretty hard, it’s not going to do much for your hamstrings—that’s where deadlifts come in.
Again, take care with this lift—and watch this video on the proper form.
4. Bench Press
Moving to your upper body, the bench press again hits a wide range of muscles. This compound lift will even bring your core into the workout.
See proper form for the bench press below.
While there are many different types of rows (bent over row, barbell row, T bar row), any of them will do—they all work a large section of your back.
Watch the video below to learn how to do a T bar row properly.
6. Overhead Press
Time to hit your shoulders and arms! The overhead press (or any variation) is another excellent compound lift that forces your whole body to participate.
View the proper form below.
The Key is to Get Started
While there are other compound lifts and variations on HIIT (and other types of testosterone boosting exercises), these exercises are high impact, and you can perform them at almost any gym.
However, these exercises can never replace your testosterone permanently if your body isn’t producing it as it should—and you may find that you’re not benefitting from your workouts if your testosterone is too low.