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  • Writer's pictureLee Pearson (Tutor)

Best Exercise for boosting your Testosterone

Low testosterone can affect a man’s sex drive, muscle mass, energy, mental health and more. If you are low in testosterone, exercise can give you the kick your looking for.

Exercise will boost testosterone, though certain types of exercise increase testosterone more than others.

Exercise can raise testosterone because it promotes:

  • Muscle building. The more muscle you have, the higher your testosterone levels.

  • Weight maintenance. Research has found a link between obesity and low testosterone.


Research has shown that lifting heavier weights is the best form of exercise to increase testosterone. As muscle mass increases, it will trigger the body to produce more testosterone.

Try performing two sets of three to five reps at 95 percent of your maximum effort, targeting larger muscle groups, like the quadriceps, hamstrings, back and chest. But don’t ignore smaller muscle groups, like the biceps, calves and shoulders, Strengthening your entire body helps prevent injury and speeds up your metabolism.

If you are new to weightlifting, hire a personal trainer for at least one session to show you the ropes so you don’t get injured.

High-intensity interval training

(HIIT) has also been shown to raise testosterone levels. A few studies suggest resting for one to two minutes between intervals has most benefits.

Try lifting weights for 30 to 45 minutes two to three times per week, On your off days, do cardiovascular exercise or HIIT.

This combination will not only enhance testosterone, it will also promote good heart health.

Can exercise lower testosterone?

Chronic endurance exercise — such as cycling or running for hours — has been shown to decrease testosterone in some cases. High-endurance athletes tend to have higher levels of cortisol, which has the opposite effect of testosterone. The more endurance exercise you do, the more likely you are to break down muscle tissue.

Endurance training isn’t necessarily bad for you, but cortisol can have an impact on your muscle mass, sleep and mood. On the other hand, moderate cardio exercise (30 minutes, five days a week) will protect your heart health and won’t trigger excess cortisol production.

What time should I work out for best results?

Afternoon exercise is best for boosting testosterone, while exercise in the morning is ideal for jump-starting your metabolism. consider doing a cardio session in the morning and weight training after work, for effective results.

If you can fit in only one workout a day, choose the time that works best for your schedule.

Remember also that everybody is different and some may not be suited to the above suggested training times, its all about learning what works for you over time.

Health consequences of low testosterone

As we get older, our testosterone naturally decreases, As we gain weight, we lose even more testosterone. When your testosterone is low, you’ll eat more, gain weight and have even lower energy, which can have a number of health implications.

If you have signs of low testosterone, have a conversation with your GP or seek help via the NHS website.

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