The internet has no shortage of flashy campaigns with muscular men lauding the effects of testosterone enlargement solutions.
But is there scientific evidence to back up this connection? Does regularly working out increase testosterone levels?
Let’s cut to the chase. Yes, there is a connection between regular exercise and high testosterone levels. But bear in mind, not all exercises can give you that masculine boost of energy.
In addition, you may also have to supplement exercise with other testosterone-boosting activities, such as eating a balanced diet and making attempts to lose weight.
Let’s explore what it means to have high testosterone levels, what exercises can boost testosterone, and other natural ways to increase testosterone levels.
What It Means to Have High Testosterone Levels
Testosterone is a hormone that’s naturally produced in men in their testes. It’s responsible for an array of male characteristics, such as facial hair and sexual function. Testosterone production peaks during young adulthood, but it continues to be produced throughout a man’s lifetime.
Healthy testosterone levels come with a slew of benefits, including:
- Stronger bones
- Better overall mood
- Healthy heart
- Better concentration
- Higher libido
- Lean muscle mass
However, testosterone production begins to decrease at a rate of 1% each year after a man reaches his 30s or 40s.
While this is a typical consequence of aging, low testosterone levels can also cause sexual health problems like erectile dysfunction or infertility. It can also cause a decrease in muscle mass and self-esteem problems later in life.
Exercises That Can Boost Testosterone Levels
The best exercises for boosting testosterone levels are those that promote a good body composition, increase muscle mass, and burn body fat.
Here are some of the best exercise routines you can try to boost testosterone levels.
1. Resistance Training
Resistance or strength training has been shown in studies to aid with both short- and long-term testosterone levels.
For example, a research study found that men who did strength/resistance training three times a week for four weeks had greater T levels immediately after their workout and over time.
T levels rose in both young and older males after three sets of 8 to 10 weightlifting reps, according to another research paper. However, other sex hormones such as growth hormones rose significantly more in young men than older men.
As seen above, weight training may be a viable exercise for men looking to improve their testosterone levels.
Different types of resistance training may consist of the following:
- Isotonic resistance exercises: These are activities that cause a lengthening or movement of a muscle. Examples include standard weight training, deadlifts, bicep weightlifting, pull-ups, squats, pushups, and bench presses.
- Isometric resistance exercises: These exercises require no movement with the muscles working. Examples include a plank or wall sit.
- Isokinetic resistance exercise: These exercises utilize special machines to aid in creating varying levels of resistance. Examples include using a stationary bike.
2. High-intensity interval training (HIIT)
HIIT exercises have been shown to help increase endurance, anaerobic capacity, and VO2 max.
In particular, HIIT training performed at very high intensity for short periods with rest has been shown to correlate with an increase in testosterone hormone levels.
A study has observed this connection—with HIIT exercises increasing T levels in men.
Another study found that 90 seconds of running with 90-second breaks increased free T levels more in men than a balanced 45 minutes of running.
Here are some examples of HIIT exercises you can try out:
- Sprinting at a treadmill
- High-intensity biking
- Active sports like soccer, basketball, football, tennis, and hockey
- Fast squat jumps
You should perform these exercises at a rapid pace to reap the benefits of increased testosterone. By undergoing maximal aerobic exercise, you can increase testosterone levels and muscle growth in no time.
Exercises That May Not Boost T Levels
HIIT and strength training allows people with penises to have an increase in T levels. But does endurance training offer the same perk?
Surprisingly, there’s evidence that points to the contrary. According to a recent study entitled “Chronic Low Testosterone Levels in Endurance Trained Men”, endurance training may stunt testosterone growth a bit lower than its baseline.
While this may seem alarming for those who frequently go for a jog, don’t worry. The findings have only been observed in people who’ve undergone strenuous conditions (think ultra-marathon enthusiasts), and even then, just temporarily.
That said, the chances of the average person gaining low testosterone with exercise are slim.
If you aim to increase T levels, weight training and HIIT exercises are effective solutions to give you that masculine boost.
Other Ways to Boost Testosterone Levels
Exercise isn’t the only way to increase testosterone levels.
You can also implement the following lifestyle changes to naturally boost your T levels.
1. Eat Protein, Carbs, And Fat
You heard your doctors say it, but we’ll say it again: a healthy diet matters.
For instance, fatty fish like salmon are rich in omega-3s which is great for hormonal health.
For carbs, you can include items like sweet potatoes and quinoa in your diet. They’re good for managing blood sugar and giving you the energy to do more intense exercise routines.
Lastly, protein-rich foods such as lean cuts of beef, chicken, and fish all help improve muscle function.
2. Get More Sleep
Research has connected fragmented sleep to low testosterone levels.
If you’re getting fewer than seven hours of sleep every night, you’re decreasing your chances of getting increased testosterone.
You should aim for between 7 and 9 hours of uninterrupted sleep per night to improve your T levels.
3. Stress Less
Long-term stress can lead to excess cortisol production, which interrupts testosterone production.
Stress is inevitable, but it’s something you can manage. You can do things like meditation or practicing yoga to lower your cortisol levels and increase T production.
Consult a Medical Clinic about Treatment Options to Increase Testosterone Levels
The evidence is clear: exercise does affect testosterone levels.
Thus, if you’re somebody who wants to increase your testosterone hormone production, it’s time you start exercising.
In addition to that, eating right, sleeping well, and managing stress effectively also help bring your T levels up naturally.
If you have immediate concerns, don’t hesitate to contact an expert doctor at Prestige Men’s Medical Center in Tampa to schedule a consultation about increasing your T levels. We treat the underlying issues that led to conditions such as ED, Low Testosterone, and more.