Testosterone is one of the most important hormones in the body for men. Androgens, or sex hormones, can regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
If testosterone levels are low, a man can find it difficult to get sex drive and even adversely affect sperm production. Before choosing expensive supplements or testosterone replacement therapy, regular exercise can help with low testosterone levels.
While not all forms of exercise will increase testosterone levels, here are 5 exercise tips that have been shown to help:
1. High Intensity Interval Training (HIIT)
HIIT is a type of short, but intense, exercise combined with periods of rest or lower-intensity exercise.
Known to burn a lot of calories in a short amount of time, this exercise can help reduce body fat, increase muscle mass in certain individuals, and has the potential to increase testosterone levels.
A study from 2011 found that testosterone levels increased significantly for those who performed six maximum effort 35m sprints with 10-second recovery between each sprint.
Additionally, a 2012 study observed that those who did 45 minutes alternating between hard sprints and light sprints every 90 seconds, received higher increases in testosterone levels than those who ran continuously for 45 minutes.
2. Strength Training
Strength training or resistance training, also known as weight training, involves making muscles work against the forces of a load. This type of exercise can be done using heavy equipment to resistance bands.
While there are real benefits to this workout, such as building muscle, burning fat, increasing strength and endurance, and increasing flexibility, the short- and long-term benefits of increasing testosterone levels are an added bonus.
One study found that men who did strength training 3 times a week for 4 weeks experienced increased testosterone levels after exercise.
Another study found that one 30-minute weightlifting session increased testosterone levels by 21.6 percent.
Keep in mind, if it’s your first time trying this sport, it’s good to get proper help and direction from a coach to lower the risk of injury.
3. Strength Training Without Equipment
To perform strength training, one does not have to resort to the help of tools. By doing squats, push-ups, pull-ups, and sit-ups, you will train various muscles and increase your strength and testosterone.
Fortunately, these four exercises can be done at home. It is also recommended to use a fitness app to track progress.
4. Don’t Forget to Train Your Feet
A study by the Institute of Sports Science and Clinical Biomechanics proved the influence of lower body-focused exercise on men’s testosterone levels.
The study divided participants into an arm-only group and a leg and arm exercise group. The results showed that the increase in testosterone was significantly higher in those who trained both the lower body and the upper body.
5. Take Longer Rest
Rest in the middle of a workout is often underestimated, but it is a very important component of an effective workout and will even have an impact on testosterone levels.
Research has shown that longer rest periods, around 120 seconds, between exercise sets are better for increasing testosterone.
With longer rest periods, the body will get more time to rest, allowing the body to lift more weight.
These five exercises have been shown to be associated with increased testosterone levels. However, there are also some types of exercise that have the opposite effect.
One of them is endurance training, such as running or cycling for hours. This type of exercise has been shown to increase cortisol levels, which can lower testosterone.
Cortisol is a stress hormone that can affect sleep, mood, and muscle mass. However, if you get the balance right, moderate amounts of cardio can benefit the body and mind without triggering excessive cortisol production.
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