10 Best Powerful Exercise Strategies to Raise Testosterone Naturally

Do you want to increase the testosterone levels in your body but do not want to pop any pills? You have come to the right page!

Of course, taking hormone-boosting pills is not the right option when you have many effective ways to boost testosterone naturally. Do you know, in a study, it was found that a 30-minute weightlifting session can increase testosterone levels in men by 21.6%?

So, why go for an unnatural way when you can increase testosterone levels naturally by doing exercise?

In this blog, we’ll discuss 10 powerful exercise strategies that’ll help you raise testosterone naturally. So, let’s get started!

The Science Behind Testosterone and Exercise

Breaking a sweat during a workout not only shapes your body but also boosts your hormones significantly. Indeed, exercise is one of the best and most natural ways to help improve low testosterone levels in your body.

Wherever you put your body in intense physical hard work, your body signals the release of testosterone. Especially when you are doing high-intensity interval training (HIIT) or weightlifting, testosterone levels get a boost.

For those who don’t know, testosterone is a human body hormone that affects your body’s energy, muscle growth, and overall vitality. But testosterone isn’t the only hormone that gets affected with exercise. A few other hormones also go hand-in-hand, such as growth hormone (GH) and luteinizing hormone (LH). Moreover, the release of these two hormones also signals your testes to release more testosterone in your body.

Now that you have understood the basic relationship between exercise and testosterone let’s move on to some of the best exercise strategies to raise testosterone naturally!

10 Exercise Strategies to Raise Testosterone Naturally

Here are the 10 best exercise strategies and natural ways to boost testosterone levels in your body—

1. Compound Movements for Maximum Impact

Compound movements such as squats, deadlifts, and bench presses can be your best friends if you want to raise your testosterone levels. Compound movement exercises are the ones that engage multiple muscle groups at once. Thus, these movements make your body work harder and, consequently, trigger an increase in testosterone.

Let’s understand this with an example —

When you perform a squat, multiple body muscles, including legs, core, and back muscles, engage. This sends a strong signal to your body to release testosterone. Some other such compound movements are deadlift and benchpress.

2. High-Intensity Interval Training (HIIT)

A great method to increase testosterone naturally is High-Intensity Interval Training (HIIT). Explaining HIIT in simple terms — it involves short bursts of intense exercise followed by a recovery period. This technique challenges your body and triggers testosterone production

The benefits of HIIT aren’t only limited to a testosterone boost. It also helps improve your cardiovascular health and burn fat.

Why HIIT Works for Testosterone:

• Overtraining can lead to lower testosterone. But short and intense workout sessions prevent this.
• HIIT activates large muscle groups. This leads to greater hormone release.
• HIIT helps improve metabolic rates and body energy levels.

Here’s a sample HIIT routine that you can follow —

1. 30 seconds sprint (outdoor or treadmill).
2. 90 seconds walk/rest.
3. Repeat for 8-10 rounds.

HIIT is around 20 minutes, and you should follow only around 2-3 times a week.

3. Heavy Weightlifting

Want to boost your testosterone level? Left heavy! When your body faces heavy-weight challenges, it responds by releasing more testosterone to support your muscle growth.

Make sure you include big lifts in your workout, such as deadlifts, squats, and bench presses. While aiming for heavy weights, do not compromise with your form. Make sure you do proper 4-6 proper reps per set. Also, ensure you do a proper warm-up before your workout and have a spotter and trainer while lifting heavy.

All in all, lift heavy! It’ll strengthen your body, give your hormones a serious boost, and help you feel stronger.

4. Sprints and Explosive Movements

Include sprints and explosive movement in your workout routine. Such short and intense bursts of activity significantly increase testosterone naturally.

Explosive movements push your body to its limits. This helps in triggering hormone production to support fast recovery and your performance. Simply put, the science behind this — sprints and explosive movements require high-intensity efforts. This activates fast-twitch muscle fibres and signals your body for testosterone release.

It helps to:

• Engage large muscle groups quickly.
• Boost metabolism and hormones in the body.

Here are some explosive movements that you can try —

• Hill Sprints: Run uphill for about 20-30 seconds and then walk back down. Repeat this activity 6 to 8 times.
• Resistance Band Sprints: Sprint with resistance band attachment for 10-20 seconds.

5. Avoid Overtraining

If you are thinking of training too much to improve your testosterone levels, DO NOT!

Overtraining can have the opposite effect and lead to low testosterone levels. When you go through intense training without taking proper rest, your body goes through chronic stress, leading to an increase in cortisol. Cortisol is a hormone that suppresses testosterone production in your body.

Here are some signs that you are overtraining —

• You have regular fatigue and muscle soreness.
• You are seeing a decline in your workout performance.
• You face trouble sleeping.

Here are a few tips to maintain a balanced routine —

• Limit your intense workouts to only 4-5 days a week.
• Include proper rest days in your routine.
• Combine your high-intensity workouts with lesser intense activities such as yoga and walking.

6. Calisthenics

Calisthenic movements such as push-ups, pull-ups, and dips are bodyweight movements that help you increase testosterone naturally and build muscles effectively.

Similar to compound movements, callisthenics also engage multiple muscle groups at once and promotes testosterone release. Moreover, calisthenics improves functional fitness. This helps you feel stronger and more agile.

Why calisthenics work?

• You don’t need any equipment for these activities and can do them anywhere.
• Calisthenic is best for building lean muscle while boosting hormone production in your body.

7. Stress-Reducing Exercises

As we discussed above, chronic stress can lower your body’s testosterone levels by increasing cortisol hormones. When this hormone is increased for a long period, it can suppress testosterone production in your body. Moreover, you’ll feel drained all day. This is why including stress-reducing exercises in your routine can indirectly help improve low testosterone levels in your body.

Here are some stress-reducing exercises that you can include in your routine —

• Yoga
• Tai Chi
• Deep Breathing Practices
• Effective Stress-Reducing Exercises

8. Staying Consistent with Workouts

If you want to avail the complete benefits of exercise, make sure you stay consistent with your workout routine. Going to the gym once a week and doing an intense workout isn’t going to help you with increased testosterone. But committing to a long-term routine will work wonders for you. Regular exercise keeps your testosterone levels elevated and improves overall health.

Here is how you can build a sustainable routine —

• Set realistic goals so that you can start small and gradually increase the intensity of your workouts.
• Schedule your workout properly and commit to it.
• Make sure your workout is a combination of strength training, HIIT, and rest days to keep things fresh.

9. Boosting Testosterone Through Core and Stability Training

Including core exercise in your workout doesn’t only help you achieve a six-pack but can also boost testosterone production in your body. Include exercises such as planks, woodchoppers, and kettlebell swings in your routine to engage multiple groups, especially the core.

A strong core will help you maintain a better posture and reduce stress on your body; thus, you can exercise more effectively with boosted energy.

10. The Role of Diet in Exercise Performance

Following a proper diet is as crucial as performing exercises to boost testosterone in your body. It’s not wrong to say that the diet you take supports the efforts you put in your exercise.

A proper nutritional diet ensures that your body has the energy and nutrients it needs to revolver, repair muscles, and regulate hormone levels.

Lean meats, eggs, nuts, etc., can help with increased testosterone and muscle growth. Moreover, vegetables and whole grains help keep cortisol levels in check.

Conclusion

The exercise strategies that we discussed above can surely help you increase testosterone naturally in your body without taking any pills or hormone-enhancing substances.

However, make sure you commit to your workout routine and for sure, you’ll see wonders in your muscle growth!

Frequently Asked Questions

Q. What is the effect of exercise on testosterone levels?

Intense forms of exercise, such as HIIT and weightlifting, trigger hormone production in the body, including testosterone.

Q. What are compound movements in exercise?

Compound movements are exercises that engage multiple body muscles at once.

Q. Can I overtrain to increase testosterone naturally?

No, overtraining can lead to increased cortisol levels in your body, which may suppress testosterone production.

Q. How often should I do HIIT to boost testosterone?

You should ideally do HIIT 2-3 times per week.

Q. What is the role of diet in boosting testosterone?

A balanced diet rich in protein and other essential nutrients can support hormone regulation in your body and improve your efficiency while working out.