Highlights
- The lack of rest has a major impact on your T-levels
- A study found that men who practice resistance training 3 times a week can increase testosterone levels
- People doing endurance training have shown a depletion in their testosterone levels as there was an increase in cortisol levels.
Testosterone is a needed hormone for the human body. Androgen is the male sex organ that is responsible for the development of male traits, such as the body and facial hair, higher muscle mass, and a deeper voice.
But apart from being necessary for adults, there should be a minimum level of these hormones present in the body for personal wellbeing and functionality. If you have been feeling that your T-levels have been low, try these exercises to increase testosterone levels rather than going for expensive supplements or testosterone replacement therapy.
Exercises To Increase Testosterone Levels
Here are the top 4 exercises that are recommended by experts that can help you increase testosterone levels.
1. High-Intensity Interval Training (HIIT)
HIIT is known for intense rounds of exercise, which would be followed by periods of rest or lower-intensity exercises. It helps to reduce body fat and increase muscle mass for many.
It also has the potential for boosting testosterone levels:
- The first study was around the year 2011, where people who performed High-Intensity Interval Training had higher T levels than others.
- The following year, people were studied while doing HIIT head-to-head with steady-state endurance exercise (SSE). It was found that people doing the HIIT head-to-head with steady-state endurance exercise (SSE) were able to boost their testosterone levels.
2. Resistance Traianing
In Resistance Training, one works on their muscle mass against the weight force, can include weight machines, free weights, resistance bands, or your body weight.
Resistance Training includes benefits like building muscle, burning fat, improving strength and endurance, and enhancing flexibility. It also has short and long-term T-boosting benefits.
- A study found that men who practice resistance training 3 times a week have increased testosterone levels immediately.
- One 30 minute weightlifting session increased 21.6 percent of their testosterone levels.
But always make sure to do weight training with guidance from a trainer for form correction and other things.
Also Read – Get That Model Face With These Perfect Jawline Exercises
3. Bodyweight Squats, Push-Ups, Pull-Ups, Sit-Ups
Performing bodyweight squats, push-ups, pull-ups, and sit-ups are exercises that do not need any kind of equipment for training, as they use your weight. The best part is that it can be done from your home.
- This helps in increasing testosterone and strengthens your core.
- Studies have shown that older men who hit the gym have higher testosterone levels.
4. Leg Day Should Not Be Forgotten
Leg workouts are exercises that are hated by all irrespective of gender. But even though it is tempting to do so, you shouldn’t skip leg day.
Students in the Institute of Sports Science and Clinical Biomechanics found that people who did both leg and arm workouts had higher testosterone levels.
Rest Is As Important As Exercise
Rest is something that would seem optional, but its value shouldn’t be overlooked. The lack of rest has a major impact on your T-levels.
Taking a 120-sec break in between workout sessions has been found to increase testosterone levels in many.
Final Words
There are always two sides to a coin, hence if there is an exercise that should be done for increasing testosterone levels, there are some that reduce it as well. This would be endurance training, such as running or cycling for hours on end. People doing endurance training show a depletion in their testosterone levels as there was an increase in cortisol levels. The right balance is essential for your health, so make sure you attain the same.
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