Exercises to Help Increase Testosterone
Plunging testosterone levels are not only a problem for older men. According to studies (including WebMD), T-levels begin to drop for a man sometime in their 30s. With lower T-levels, men can expect decreased sex drive, less energy, weight gain, less body hair, depression, and more. Now, for the good news. Just as testosterone levels drop, there are plenty of lifestyle changes that could boost one’s testosterone. Eating healthy, reducing stress, vitamin consumption, and a good night’s sleep schedule have all been proven to raise t-levels.
Exercise is another way to boost testosterone, but different exercises will affect one’s T-levels differently. Essentially, exercise will increase testosterone - but only temporarily. After a workout, t-levels may be raised for 15 minutes to an hour. According to Men’s T Clinic in Houston, working out in the evening will provide a greater and longer-lasting rise of testosterone. In addition, the more intense the workout is, the more T-levels will rise.
If raising those T-levels is the objective, some exercises will be more advantageous than others. Some exercises or some exercises durations can even lower one’s T-levels. Here is an explanation of which exercises increase testosterone the most.
STRENGTH TRAINING
Strength training also called resistance training, is designed to improve an individual’s strength and endurance. Strength training, including lifting weights, is considered the best exercise to boost testosterone both long and short term. Lifting weights is great for raising the T-levels, but here are some methods to incorporate an even bigger boost with each bench press.
• The more muscles used in a workout, will result in a bigger T-level boost.
• Do less of a heavier weight as opposed to more of a lighter weight.
• Try to shorten those rest periods between pumping iron sessions.
HIGH-INTENSITY INTERVAL TRAINING
High-intensity interval training (HIIT) are short bursts of difficult cardiovascular exercise, followed by rests or less intensive exercise. According to VOX, a workout becomes HIT, once the heart rate is 80% of its maximum capacity for one to five minutes. One study, for example, showed that an intense 90 second run on a treadmill, followed by 90 seconds of rest, boosted T-levels more than running for 45 minutes. Experts say that a high-intensity interval workout should last no longer than 15 minutes.
Longer HIIT sessions could actually produce an opposite effect and cause muscle breakdown. In addition, beginners should not do HIIT more than twice a week.
EXERCISES THAT COULD DECREASE TESTOSTERONE
The science community is uncertain as to the exact reasons why endurance training tends to lower one’s testosterone a bit. Any exercise routine that lasts longer than an hour like cycling, running, or swimming, might have a negative effect on one’s testosterone.
WILL EXERCISE BOOST A WOMAN’S TESTOSTERONE LEVELS?
Testosterone is considered a male hormone. However, women have it as well, though in much lower quantities. After reading this article, a woman might be discouraged from working out, fearful that they may grow a mustache. However, there is no evidence that exercise can significantly increase a woman’s T-levels.
CONCLUSION
It is possible to raise one’s testosterone through exercise. Weightlifting and high-intensity interval training have been proven to be effective in boosting T-levels, though slightly. However, the wrong exercises may not be effective, or worse, could actually lower one’s testosterone. There are better, more effective options, which include lifestyle changes, such as avoiding substance abuse, improving one’s sleep, consuming more vitamin D and reducing stress levels. If one’s T-levels are substantially low, the only plausible option is hormone replacement therapy. We have a helpful quiz you can take to see if getting on our Testosterone Optimization Program is right for you if that is the case. At Prism we see patients for low testosterone, libido, and low muscle mass. We focus on total Men’s Wellness!