Workout to Increase Testosterone: How Much Exercise Is Best?

05 Mar Workout to Increase Testosterone: How Much Exercise Is Best?

Low testosterone comes with a lot of negative health effects. 

A drop in T levels can result in slacked muscle building, fatigue, lack of libido, and poor bone density.

Thankfully, there are many ways to recover your dipping testosterone count. 

Dietary supplements, a healthy diet, and exercises are some of the prevalent techniques. 

Moreover, despite this medically advanced world, the majority of fitness and health experts vote for the workout to boost testosterone. 

The reason being is, it is natural, safe, and targets other health issues as well. 

Nevertheless, you can’t incorporate just any exercise to increase testosterone in your workout routine.

That is to say, when it comes to increasing testosterone, you need to pick the exercises that boost testosterone, wisely.

With this in mind, you need to first know how and why working out increases testosterone. This, in turn, will help you choose some of the best exercises to increase testosterone. 

Why Does Working Out Increase Testosterone?

It is now a known fact that testosterone is the dominant hormone in males. 

These hormones are responsible for beard, hair growth, deep voice, and muscle gains. 

Along with these, testosterone is also responsible for better sex. 

Those who are into fitness and bodybuilding are often advised to exercise to boost testosterone. 

Moreover, there are reasons why there are high testosterone levels after a workout. 

To explain, testosterone promotes the growth and repair of muscle proteins. 

Here’s how…

It’s quite natural that your workout hampers your muscle’s protein and causes muscle tears. As a result, your body produces testosterone to repair those muscle proteins and the muscle damage. 

This leads to the growth of new muscle tissues and hence, muscle-building. 

Furthermore, if someone wants to ace bodybuilding or simply wants to bulk up, they can’t just ignore the Ts. 

Here’s why…

Relationship Between Muscle Mass And Testosterone Levels

One can say that the muscle mass and testosterone levels run in a cycle. 

For more muscles, you need testosterone. And for more testosterone, you need muscles. 

According to a study, there exists a relationship between high testosterone levels and favorable lean mass and fat measures. 

The study shows that testosterone deficiency or low T can speed up muscle loss. 

It is because of this reason most of the bodybuilders who wonder how to lift testosterone levels end up sweating in and out of the gym.

Although testosterone has a positive impact on the whole body, the effect on muscle mass is something it is popular for:

Testosterone increases tissue growth by increasing neurotransmitters. 

Additionally, it increases the secretion of growth hormones and makes bodybuilding easier. 

Not to forget, it also results in protein synthesis after interacting with nuclear receptors in DNA. 

Muscle mass and testosterone levels have been a hot topic among researchers and that has led to numerous studies. 

Another study supports that testosterone increases muscle mass by increasing muscle protein. 

However, there are a lot of dos and don’ts to keep in mind when planning a workout to increase testosterone. 

Full Body Workout To Increase Testosterone

Neither picking the right workout regime nor following it is easier. 

When looking for how to increase testosterone level by exercise, people often feel confused and end up following someone else’s regime. 

This is the first mistake that people make when trying to increase testosterone. Another blunder they do is overdoing the workout. 

It is of utmost importance to know that testosterone levels are not the same in every person. 

They vary depending upon the composition, genes, lifestyles, and weight. 

Hence, it would be utterly foolish to just follow any workout to increase testosterone levels. 

Provided that, you must first analyze your body and later design your own workout to boost testosterone levels. 

In like manner, not every exercise can help shoot up your testosterone level. 

There are numerous forms of exercises for testosterone boosting. These exercises help secrete testosterone better. 

So…

What Exercises Increase Testosterone The Most?

Three of the best exercises that can help boost your testosterone levels are:

• HIIT (High-Intensity Interval Training)
• Resistance training
• Sprints

HIIT is one of the excellent exercises to increase testosterone. 

In fact, this is a great combination of short high-intensity exercises with a very short resting period. 

HIIT delivers benefits which include:

• Increased Muscle-building
• Accelerated Weight loss
• Improved Fat Burning

It Acts As A Full Body Workout.

Moving on, resistance training, on the other hand, has a long-lasting effect on testosterone. 

Not only this, it is equally effective for both men and women. 

So, does working out increase testosterone in females as well?

Yes, but for that, you need to pay attention to the type of exercise you are attempting.

Therefore, if you’re a female bodybuilder and trying to find out how to increase testosterone with exercise, consider resistance training.

Resistance training delivers benefits that include:

• Muscle strength
• Bone strength
• Better body composition

The next type of exercise to add to your workout to increase testosterone is sprints. 

Short and intense sprints are effective ways to improve your T level.

However, it’s better you attempt to perform it after weightlifting or your cardio workouts. 

So, when forming a workout to raise testosterone, try to add these exercises for better results. 

For now, here are 3 full-body workouts to boost testosterone.

3 Full-Body Workout To Increase Testosterone

Try following any one of these workout routines or else build your own workout routine around these exercises.

Testosterone Boosting Workout #1 

Start with a warm-up

• 30 seconds of skipping
• 30 seconds of jogging in the same place

(Do it thrice with a resting period of 1 minute)

Full Body High-Intensity Workout

• 10 overhead squats
• 5 burpees

Perform it thrice and rest for 30 seconds.

• 20 seconds of dumbbell swing

Take 30 seconds rest

• 20 seconds (each side) of 1 armed dumbbell swings

Take 30 seconds rest

• 20 seconds of toe dips

Take 30 seconds rest

• 60 seconds of 1 arm plank

Rest for a minute

• Do 10 deadlifts with as much weight as you can lift

• Perform 10 v-ups (the abdominal exercise)

Complete this set 3 times and take a rest.

Cool Down

• 60 seconds jogging in one place

• Deep breathing for 10 seconds

Workout #2 

Start With Warm-Up

• 30 seconds of jogging in the same place
• 30 seconds of jumping jacks

(Do it thrice with a resting period of 1 minute)

Full-Body Workout For Testosterone

• 30 seconds of cable kneeling pulldown
• 30 seconds of flat bench dumbbell fly
• Perform it twice and rest for 30 seconds
• 30 seconds of reverse lunge – Do all reps for 1 leg without any rest before switching to another leg.

Do 5 sets and wrap up.

Cool Down

• 60 seconds of jumping jack
• Deep breathing
• Meditate for 10 minutes

Workout #3 

Start with Warm-Up

• 30 seconds of skipping
• 30 seconds of jumping jacks

Do it thrice with a resting period of 1 minute.

Full Body Workout To Increase Testosterone

• Squats – 5 sets of 8 repetitions
• Barbell Row – 5 x 

Perform it twice and rest for 30 seconds

• Stiff leg deadlift – 5 sets of 8 repetitions

Take 30 seconds rest

• Push-ups – As much as you can

Rest for 30 seconds

• Sprints – 2 x 7 seconds 

Rest for 30 seconds

Cool Down

• Jumping jack for 30 seconds 

• Deep breathing for 30 seconds

These three workouts are great examples of full-body exercises to increase testosterone. 

You can either follow these workouts or design your own with exercises that work the same muscles. 

Notably, if you are not someone who often likes to visit the gym, there are home exercises to increase testosterone. 

Along with these, there are numerous possibilities to modify your workout. 

For instance, if you want to do bodyweight pull-ups at home, you can use the doorway rows for the same benefits.

You can also use online exercise videos, DVDs, or have a personal trainer (if you can afford one). 

Moreover, people often have misconceptions that only lifting weights increase testosterone. 

This is not true! 

There are certain other exercises that can influence your t-level. 

One of the best testosterone-boosting exercises without weights is push-ups. 

FIND OUT: How Does Push-Up Boost Testosterone Levels

Moreover, it’s important to segregate your exercises and focus on your whole body. 

One more crucial point to pay attention to when researching how to increase testosterone levels quickly is the frequency of your training.

Training Frequency: How Much Exercise to Increase Testosterone Level?

Is there any relationship between training frequency and testosterone level?

Of course, yes!

The intensity of your training has a lot to contribute in giving a quick rise to your testosterone count. 

You can’t just do something like a warm-up and expect to witness a massive shoot-up in your testosterone level. 

So, what actually is training frequency and why is it so important?

In simple words, training frequency is the number of sessions one performs in the gym throughout the week. 

Notably, high testosterone levels don’t stay the same for long. 

Hence, one requires staying determined and consistent with the workout. 

In a comprehensive meta-analysis, 22 studies were analyzed. And results were concluded on the basis of 4 different training frequencies.

• One workout per week – 0.74
  
• Two workouts – 0.82
  
• Three workouts – 0.93
• Four workouts per week – 1.08

The researchers found that 4 workouts per week showed the best improvement in muscle mass and strength.

Well, testosterone is the leading androgenic male hormone. The increased training frequency, directly and indirectly, affects the number of T. 

So, if you have been stressing over how much to exercise to increase testosterone?

Well, the answer is a hell lot!

If you are opting for a workout to increase testosterone, other than supplements and steroids, clearly, there are a lot of things to focus on. 

Closing Thoughts!

Boosting testosterone may sound like a tedious task. But it is one hell of a dominating male sex hormone, and you need it to stay manly.

Keeping that in mind, it’s not really difficult to say that you need to frame your workout accordingly. 

While you need to carefully pick your exercises, you also have to pay attention to the intensity of the workout. 

Additionally, you can’t just ignore your lifestyle and eating habits as well.

So, eat healthy, have a workout plan, and have more sex.

These are the essentials to keep your T up.

Now, if you try any of the above-mentioned workouts to increase testosterone, I would love to know the results in the comments section below.

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