Tips to Increase Testosterone with Exercise – We Tell You The Best Exercises
Testosterone and anabolics are well known for bodybuilders, and some beginners start asking about how to use them from the very start. However, there is a safer, less expensive, and efficient way to increase testosterone with exercise.
In the two previous articles, we have shown how food choices and supplements can be used as a natural tool to enhance your testosterone levels, increasing them up to 25% according to some studies.
This would be the lift you probably need if you are starting out the gym, or in case you want to maximise your results.
However, there are practical ways to increase your androgens by doing what you came to do at the gym:
- exercising; and
- being active.
By choosing appropriate workouts, intensities, time intervals, and weights, you will activate your body and demand more testosterone.
And what’s more, your body will probably do, as many studies have shown, increase the synthesis and release of anabolic hormones according to your needs.
You will increase testosterone levels with exercise
The first thing we need to make clear is that any physical activity you do will increase your testosterone levels if you live a sedentary life.
Accumulated fats have a deleterious effect on your cardiovascular health, and also alters your hormonal profile.
Fats modulate your endocrine system and have an enzyme called aromatase, which converts free testosterone from your bloodstream into estrogens, female sex hormones.
Losing those extra pounds reduces the extent in which testosterone is converted into estrogens, and even if you are not overweight, consider increasing your physical activity in case you haven’t already.
Studies around physical exercise and testosterone levels
A recent study was performed on obese and overweight men who increased their physical activity or started a weight-loss diet.
The researchers found out that increasing physical activity improved the levels of testosterone after only 12 weeks, even before any change in body weight was clearly visible.
Increasing body weight works out even better than following low-calorie diets to improve testosterone.
So, it goes for those who claim weight-loss diets are the final answer to improve our testosterone levels: even though certain foods should be avoided, exercise has way more effect than diet when it comes to enhancing our anabolic hormone profile.
It is time to get active if you are to boost your testosterone levels naturally
Walking, going to the gym, or swimming for 1 hour has been demonstrated scientifically to improve our testosterone level, especially if you live a sedentary lifestyle.
But aside from that, if you are already active, what can you do to improve your serum free testosterone even more?
As we stated, walking, doing cardio, and increasing your physical activity improves your anabolic performance.
Weight lifting is key when it comes to increasing your testosterone levels
But the best type of training to up-regulate your androgen receptors and increase your testosterone levels is resistance training. Weightlifting is the key.
If you want more testosterone, it is a very bad idea to rely on cardio alone, even if you need to lose weight.
You will need to lift heavier, as it will trigger hormonal and neuromuscular adaptations that will progressively increase your testosterone.
To further improve your weight lifting for a metabolic and hormonal boost you should lift heavier maintaining your technique, add to your routine exercises that require explosive force and activate fast-activity muscle fibers, do it in a short and intense period of time, and rest appropriately between one set and the other.
High-Intensity Interval Training and testosterone levels
If you need to lose weight, you may want to include high-intensity interval training (HIIT) instead of standard cardio routines.
Research shows that the highest increases of testosterone in athletes are found during high and very high-intensity bouts of exercise.
HIIT alternates high intensity with moderate intensity training when you are doing any standard cardio exercise such as walking on the treadmill.
It causes an increase in caloric consumption during exercise and post-exercise, which means you will lose more fat, even after you start to rest.
And it will also activate your fast-twitch muscle fibres, just what you need to stimulate free testosterone production, along with growth hormone, DHEA, and dihydrotestosterone, all of them related to muscle growth and anabolic effects in your body.
Finally, let’s take a look at another commonly asked question.
What goes first? Cardio or weights?
The order usually does not matter when it comes to physical performance, but some studies have shown that testosterone increases can be up to 7 times higher if we hit cardio and then start lifting weights.
Even though it is not clear why, and it has not been replicated by many other authors, this information may come in handy next time you ask yourself what to do first.
Bottom line: Exercise is your number one testosterone-booster, even more, if you do it appropriately.
Burn out all that excess body fat with HIIT training, don’t overdo it with resistance training and include weight lifting to your routine.
Lift higher, in short intervals with appropriate resting periods.
Include exercises with explosive movements such as power squats or squat box jumps. And if you need to hit cardio, do it before turning to your weights.
Along with appropriate training, it would be a good idea to maintain a healthy diet and use the right supplements to get the right micronutrients in the right amounts.
One affordable option to do just that is our clinically dosed test booster, Test Black Testosterone Gear.
It has Boron, natural anabolics, natural anti-estrogenic compounds, and the right vitamins in the proper amounts to improve your performance.
Remember that nutrition comes first when it comes to gym results, and choose your training schedule and routines smartly in order to achieve your fitness goals.
- Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition, 58(1), 84-89.
- Trumble, B. C., Cummings, D. K., O’Connor, K. A., Holman, D. J., Smith, E. A., Kaplan, H. S., & Gurven, M. D. (2013). Age-independent increases in male salivary testosterone during horticultural activity among Tsimane forager-farmers. Evolution and Human Behavior, 34(5), 350-357.
- Hakkinen, K., Pakarinen, A., Alen, M., Kauhanen, H., & Komi, P. V. (1988). Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of applied physiology, 65(6), 2406-2412.
Kraemer, W. J., Häkkinen, K., Newton, R. U., Nindl, B. C., Volek, J. S., McCormick, M., … & Putukian, M. (1999). Effects of heavy-resistance training on hormonal response patterns in younger vs. older men. Journal of applied physiology, 87(3), 982-992.
- Hackney, A. C., Hosick, K. P., Myer, A., Rubin, D. A., & Battaglini, C. L. (2012). Testosterone responses to intensive interval versus steady-state endurance exercise. Journal of Endocrinological Investigation, 35(11), 947-950.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered with a professional.