5 Best Testosterone-Boosting Exercises That Are Backed By Science

• Weightlifting has been shown to boost testosterone levels in both men and women (1).
• According to recent studies, sprinting can increase testosterone levels significantly (7).
• Movements that involve jumping, bounding, and hopping, have been found to be effective at increasing testosterone levels (9).

When it comes to increasing testosterone levels, many people turn to supplements or medication. However, did you know that exercise can also play an important role in naturally increasing your testosterone levels? You read that correctly. So, in this article, we'll go over the 5 best testosterone-boosting exercises backed by science. Whether you're a fitness enthusiast or simply looking for ways to improve your health, these exercises will help you optimize your testosterone levels. And, at the end of the day, you'll be able to reap the benefits of a healthier, stronger you. So, let's look at the science behind these five testosterone-boosting exercises.

5 Testosterone-Boosting Exercises To Start Doing Today

As men age, their testosterone levels naturally decline. This phenomena can unfortunately cause a range of negative effects on their health and wellbeing. While there are many supplements and treatments on the market promising to boost testosterone, one of the most effective, sustainable, and fun ways to increase your levels is of course, through exercise.

Below, we'll explore the science behind the five best exercises for boosting testosterone, along with some examples of workouts which you may be intrigued to try out. So whether you're a gym buff or just starting out, these exercises are backed by science and research which can help you feel your best at any age. Keep reading to find out more!

1. Resistance Exercises

We're kicking off this list with resistance training. For starters, resistance training, also known as weightlifting or strength training, has been shown to boost testosterone levels in both men and women (1). Plus, studies have found that resistance training can increase testosterone levels immediately after a workout and for up to 24 hours afterwards. The intensity of the workout is also important, with heavy weights and lower reps being more effective than lighter weights and higher reps (2). Resistance training can also help to build muscle mass, which in turn can increase testosterone levels (1).

2. Compound Exercises

Another winner on this list when it comes to increasing testosterone is compound movements. In short, compound exercises are multi-joint movements that work several muscle groups at once. These include three main exercises which are squats, deadlifts, and bench presses. Amazingly, these exercises have been found to be particularly effective at increasing testosterone levels. For example, a study published in the Journal of Strength and Conditioning Research found that performing a high-intensity, compound resistance training workout led to an increase in testosterone levels in young men (3). Additionally, a study found that performing compound exercises like squats and leg presses led to significant increases in testosterone levels among male subjects, particularly when using heavy weights and performing low repetitions (4).

3. High Intensity Interval Training (HIIT)

Don't leave HIIT out of the conversation about ways to increase testosterone levels. Firstly, high-intensity interval training (HIIT) is a type of exercise that consists of short bursts of intense activity followed by periods of rest. And there's evidence that HIIT can help both men and women boost their testosterone levels (5). In addition, men who engaged in high-intensity interval training had higher testosterone levels than men who engaged in steady-state cardiovascular exercise, according to a study published in the Journal of Strength and Conditioning Research (6). That being said, HIIT is unquestionably the best option if you want to raise your testosterone levels. You can do it by running, riding a bike, or even rowing a boat.

4. Sprinting

Another testosterone-boosting exercise on this list is sprinting. Sprinting is a type of high-intensity exercise that involves short bursts of maximal effort. Amazingly, this type of exercise has been found to increase testosterone levels in both men and women (7). According to recent studies, sprinting can increase testosterone levels significantly. Conversely, running for longer periods can lead to reduced testosterone levels due to the effects of cortisol, which is a stress hormone (8). Therefore, it is essential to balance exercise and recovery to maintain optimal testosterone levels. Sprinting can be performed on a track, treadmill, or stationary bike.

5. Plyometric Exercises

Plyometric exercises are explosive movements that involve jumping, bounding, and hopping. These exercises have been found to be effective at increasing testosterone levels (9). Next, a study involved eleven young male elite rugby players who were randomly assigned to perform 100, 200, or 300 hurdle jumps. The results indicated that acute strength and jump performance increased with increasing volume of plyometric exercise. Additionally, testosterone levels increased significantly in the 300-jump group but not in the 100- or 200-jump groups (10). Plyometric exercises can include movements such as box jumps, jump squats, and single-leg bounds.

Conclusion

In conclusion, increasing your testosterone levels through exercise is not only beneficial for building muscle, but it can also have effect your overall health and well-being. Therefore, by incorporating the five exercises outlined in this article into your workout routine, you will most definitely see improvements in your overall health. Most importantly, you will naturally boost your testosterone levels and reap the incredible benefits. Who wouldn't want that? Last but not least, with consistency and dedication, you can absolutely achieve your fitness goals and improve your overall quality of life.

Enjoy reading? Check out this related article: Here Are The Normal Testosterone Levels By Age (20s-70s)

References

1. Sheikholeslami-Vatani D, Ahmadi S, Salavati R. Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men. Asian J Sports Med. 2016;7(1):e30503. Published 2016 Mar 1. doi:10.5812/asjsm.30503 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4870831/
2. Craig BW, Brown R, Everhart J. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989;49(2):159-169. doi:10.1016/0047-6374(89)90099-7 https://pubmed.ncbi.nlm.nih.gov/2796409/
3. Kern, Ben D; Robinson, Tracey L. Effects of β-Alanine Supplementation on Performance and Body Composition in Collegiate Wrestlers and Football Players. Journal of Strength and Conditioning Research 25(7):p 1804-1815, July 2011. | DOI: 10.1519/JSC.0b013e3181e741cf  https://journals.lww.com/nsca-jscr/fulltext/2011/07000/effects_of_combining_resistance_training_and.5.aspx
4. "The Testosterone-Boosting Workout" by Christian Thibaudeau https://www.t-nation.com/workouts/the-testosterone-boosting-workout/
5. Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021;18(13):7201. Published 2021 Jul 5. doi:10.3390/ijerph18137201 https://pubmed.ncbi.nlm.nih.gov/34281138/
6. Crotin, Ryan L.1; Forsythe, Charles M.2; Bhan, Shivam3; Karakolis, Thomas3. Changes in Physical Size Among Major League Baseball Players and Its Attribution to Elite Offensive Performance. Journal of Strength and Conditioning Research 28(10):p 2705-2708, October 2014. | DOI: 10.1519/JSC.0000000000000475 https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_high_intensity_interval_training_on.1.aspx
7. Ross LM, Porter RR, Durstine JL. High-intensity interval training (HIIT) for patients with chronic diseases. Journal of sport and health science. 2016 Jun 1;5(2):139-44. https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/
8. "Prolonged exercise can lead to increases in cortisol and decreases in testosterone" from Livescience: https://www.livescience.com/does-running-increase-testosterone
9. Cadore EL, Pinheiro E, Izquierdo M, et al. Neuromuscular, hormonal, and metabolic responses to different plyometric training volumes in rugby players. J Strength Cond Res. 2013;27(11):3001-3010. doi:10.1519/JSC.0b013e31828c32de https://pubmed.ncbi.nlm.nih.gov/23442289/
10. Cadore EL, Pinheiro E, Izquierdo M, et al. Neuromuscular, hormonal, and metabolic responses to different plyometric training volumes in rugby players. J Strength Cond Res. 2013;27(11):3001-3010. doi:10.1519/JSC.0b013e31828c32de https://pubmed.ncbi.nlm.nih.gov/23442289/

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