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In this article, we are going to discuss the best exercises that boost testosterone production. But before we delve in, let us first know about testosterone.

Testosterone is an essential sex hormone that engages in many roles for both men and women. It helps to increase muscle mass, strength, bone density, and distributes fat across the body.

Beyond helping you have a subtle body, testosterone is vital to adequate health. Low T levels in both men and women can lead to many health issues, including short sex drive, obesity, increased risk of depression, infertility, fewer erections, and osteoporosis.

However, having regulated levels of this hormone is essential during adulthood and old age. Testosterone functions as fuel to infuse the power in the body.

It ultimately boosts your sexual desire (libido), adequate health, strength, and distributes fat across the body. It plays a vital role in enhancing muscle mass and bone density.

Testosterone starts decreasing as you age, but there are some ways through which you can boost your testosterone in your body.

Exercise is helpful to men for various conditions; this helps prevent the most common ailments that men are most likely to die from, cancer, heart disease, and low testosterone.

It is important to remember that all exercises do not affect T levels in the same way. 

There are two types of best exercises to increase testosterone production: Resistance Training and High-Intensity Interval Training (HIIT). But activities like; Sprint, Forced reps, Leg exercise, etc. also boost testosterone.


Resistance training

Resistance training is a mode of exercise that enhances muscular strength, muscle mass, and endurance. This is also known as weight lifting or strength training.

According to research, resistance training is especially helpful for men and is proven to increase both short and long-term testosterone levels.

Exercise like weightlifting is the best type of activity to boost testosterone levels.

Resistance training includes: 

Resistance bands, free weights, own bodyweight work, weight machines, medicine/weighted balls, or any other object that causes the muscles to contract. 

There are various styles of resistance training: Olympic lifting, powerlifting, deadlift, weight lifting, squats, lunges/jumps, pull-ups, bent over row, pull down, push-ups, and bench press.


Benefits Of Resistance Training:

  • Increases self-esteem/confidence
  • Increases muscle mass
  • Improves stamina
  • Improves heart health
  • Improves muscle strength and tone
  • Protects your joints from injury
  • Reduces depression and anxiety
  • It also improves mental health
  • Improved balance and mobility
  • Improved sleep
  • Increased strength and bone density and reduced risk of osteoporosis

You should undergo full body weight lifting workouts two-three times per week and do not ignore smaller muscle groups like biceps, calves, and shoulders. 

Generally, people who exercise regularly have higher T levels.

But it is important to remember that results may vary from person to person.


High-intensity interval training (HIIT)

The most popular exercise High-Intensity Interval Training (HIIT), is another proven exercise that boosts testosterone in men. 

High-Intensity Interval Training means cardio workout and other physical activity comprise short, intense bursts, and altered with quick intervals (rest).

HIIT will not only enhance testosterone but also promote good heart health.

According to one study, engaging in a very high intense exercise (intense running) for 60-90 seconds and taking rest for several minutes will boost free T levels more significantly.

People who take rest for a long time during exercise or workouts tend to have a higher testosterone level than those who rest for a short period.

HIIT includes; Burpees, Tabata, sprints, rope jump, biking, kettlebell swings, squat to overhead press, and bodyweight exercises, including squats and squat jumps, push-ups, and bear crawls.

Both strength training and cardiovascular workout are an adaptable high-intensity interval training workout.

Benefits of HIIT Training:

  • Reduces blood pressure
  • Boosts testosterone 
  • Improves heart health
  • Burn calories and decrease fat
  • Improves oxygen and blood flow
  • Strengthen your circulatory system
  • Strengthen your muscle
  • Increase muscle mass
  • Reduced blood sugar

HIIT can be an amazingly practical way to work out and see body composition and fitness results.



If you want an effective technique to increase your testosterone levels, cardiovascular and muscular endurance, burn calories, and take your physical fitness to the next level, then add sprints and intervals to your daily exercise routine.

Running or jogging helps in maintaining testosterone levels higher or regulated.

Go with sprints when you are done with running and heavy lifting at the gym. Try to make more than five sets of sprints and do it at least three-four times a week for fantastic results.


Forced reps

Forced rep means when you lift heavyweight at the gym with a training partner or spotter, who helps you lift more additional reps.

It is crucial to lifting heavyweight. Repeat the weight lifting exercise as several times as possible until your last energy with pain. Because doing these reps will produce more testosterone than regular reps. 

For better outcomes, do reps connected with multi-joint and large-scale movement exercises. The benefits of using forced reps are increased intensity and enhanced safety. 


Leg Exercise

According to researchers, testosterone level remarkably improves when you do lower body training combined with upper body exercise. 

So, if you want to increase your testosterone levels, use your legs to do lower body training, and your sex hormone levels will naturally go up. It would be best if you try leg exercise at least three-four times a week for better results. 

Here are some tips for increasing testosterone naturally apart from exercising:

  • Reduce your stress level and cortisol levels.
  • Take natural herbs, such as ginger, horny goat weed, and ashwagandha.
  • Take vitamin D supplements or get out in the sunshine.
  • Get peaceful sleep every night.
  • Take vitamins like zinc and vitamin B.
  • Eat a diet high in protein, carbs, and fat.


The Bottom Line: When you experience low testosterone, engaging in regular exercises could help you bring back to everyday life. According to doctors and fitness experts, regular workouts help to boost your testosterone level. As you know, the hormone (testosterone) increases naturally only during adolescence but decreases as you age. When you combine regular exercises and a good diet, your testosterone levels will increase naturally.