Testosterone is the anabolic steroid responsible for promoting the repair and growth of muscle proteins. Men may be able to increase testosterone lifting weights, performing testosterone boosting exercises without weights or doing home exercises to increase testosterone.
Exercises such as weight lifting and resistance training can help men increase their testosterone levels.
Age Impacts Testosterone Level
According to the Mayo Clinic, men typically experience a gradual decline in their levels of testosterone throughout adulthood. This typically means testosterone decreases 1 percent per year after the ages of 30 to 35.
These testosterone levels will continue to drop unless there is something that is done to elevate production of the hormone, such as incorporating weight lifting into an exercise routine or performing workouts specifically focused on boosting testosterone levels.
The Benefits of Testosterone
OTC Testosterone Supplements
Working on ways to increase testosterone levels can also be beneficial for those men looking for a boost in the bedroom. Additionally, there are powerful results of effects of exercise on sex drive that may occur as a result of a workout or exercise that is focused on increasing testosterone levels in men.
Beyond the bedroom, an increase in testosterone levels for men has many benefits, including better overall health and the potential for an increase in fertility, according to the Cleveland Clinic, enhanced circulation and blood and improvements in heart health. Additionally, an increase in testosterone levels can lead to stronger bones, better cognitive reasoning, less fat and more muscle.
- Working on ways to increase testosterone levels can also be beneficial for those men looking for a boost in the bedroom that may occur as a result of a workout or exercise that is focused on increasing testosterone levels in men.
- Additionally, an increase in testosterone levels can lead to stronger bones, better cognitive reasoning, less fat and more muscle.
Increase Testosterone by Lifting Weights
Testosterone is produced by the body in response to resistance training, explains the American Council on Exercise. Because testosterone promotes the growth of new muscle tissue, it may also help to repair damaged muscle proteins.
The level of testosterone can be elevated immediately following exercise such as heavy resistance training for the larger muscle groups. However, this resistance training must be in an extended period in order to increase the levels of cell receptors that work with testosterone to promote the growth of muscle proteins.
To perform exercises that increase testosterone, you should concentrate on multi-joint compound movements for large muscle groups combined with short rest periods. The workout should focus only on strength training without cardio, and the overall duration of the workout should be on the short side of less than an hour.
Equally as important as a muscle-building workout is the recovery period that follows. Proper rest and recovery is needed to allow testosterone to repair and rebuild the muscles used during the workout. Additionally, the body uses the REM cycles of sleep to produce testosterone.
- Testosterone is produced by the body in response to resistance training, explains the American Council on Exercise.
- However, this resistance training must be in an extended period in order to increase the levels of cell receptors that work with testosterone to promote the growth of muscle proteins.
Time Your Testosterone Workouts
Carbohydrates & Testosterone
To produce more testosterone, opt for a strategic schedule for all of your workouts. Try alternating resistance training with weights along with body weight training activities (think yoga or calisthenics) on three nonconsecutive days of the week.
Make sure you take a complete rest day at least once a week, as well as including both warmup and cool down periods that include stretching with each workout.
OTC Testosterone Supplements
Carbohydrates & Testosterone
What Are the Benefits of Increasing Testosterone?
Bicycling & Increased Testosterone Levels
Effect of Exercise on Sex Drive
How Do I Take ZMA Anabolic Testosterone Booster?
Long Term Effects of Weightlifting on the Brain
How to Naturally Increase Testosterone Without Steroids
FTM Breast Reduction Exercises Without Surgery
The Effects of Testosterone Boosters on the Body
- Mayo Clinic: "Is There Any Safe Way to Naturally Boost a Man's Testosterone Level?"
- American Council on Exercise: "10 Testosterone Boosting Workouts"
- Cleveland Clinic: "Will High Testosterone Increase a Man's Fertility Levels"
- Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49-54.
- Wang, C., Catlin, D. H., Starcevic, B., Heber, D., Ambler, C., Berman, N., ... & Swerdloff, R. S. (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559.
- Heller, R. F., Wheeler, M. J., Micallef, J., Miller, N. E., & Lewis, B. (1983). Relationship of high density lipoprotein cholesterol with total and free testosterone and sex hormone binding globulin. Acta Endocrinologica, 104(2), 253-256.
- Blesso, C. N., Andersen, C. J., Barona, J., Volek, J. S., & Fernandez, M. L. (2013). Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism, 62(3), 400-410.
- Steels, E., Rao, A., & Vitetta, L. (2011). Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation. Phytotherapy Research, 25(9), 1294-1300.
- Prasad, A.S., et al. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12, 344.
- Topo, E., Soricelli, A., DâAniello, A., Ronsini, S., & DâAniello, G. (2009). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7(120), 1482-1488.
- Wehr, E., Pilz, S., Boehm, B. O., Marz, W., & Obermayer?Pietsch, B. (2010). Association of vitamin D status with serum androgen levels in men. Clinical endocrinology, 73(2), 243-248.
- ZELIGS, M. A. (1998). Diet and estrogen status: the cruciferous connection. Journal of Medicinal Food, 1(2), 67-82.
- Shaner, A. A., Vingren, J. L., Hatfield, D. L., Budnar Jr, R. G., Duplanty, A. A., & Hill, D. W. (2014). The acute hormonal response to free weight and machine weight resistance exercise. The Journal of Strength & Conditioning Research, 28(4), 1032-1040.
- Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., ... & Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology, 69(4), 1442-1450.