Exercises That Increase Testosterone Level
Exercises That Increase Testosterone Level
Testosterone, also known as a male hormone, is produced in the testicles. It is controlled by the pituitary gland in the brain. It is also produced in women’s ovaries in smaller amount. Testosterone plays a crucial role in various aspects of the human body. During adolescene and early adulthood, testosterone level reach its peak, providing vital support to growth and development. However, as individuals enter their 30s, a gradual decrease in testosterone production commences. This decline varies in rate from person to person.
The types and intensity of exercise can affect your testosterone level. Many home exercises that can increase testosterone level effectively. Exercises like resistance training, High-intensity interval training (HIIT), Circuit training, trx, suspension, and bodyweight exercises that increase testosterone level.
It directly affects-
- muscle growth and strength
- body fat distribution
- production of sperm
- sex drive
- bone density
- hair on the face and body
- mood and self-confidence.
- production of red blood cells
How does testosterone help to grow Muslcle-
- Testosterone hormone is very important for maintaining and building muscle mass. It enhance protein synthesis (the process in which cells make proteins). This is essential for muscle repair after exercise.
- It promote the growth of muscle fibres that increase muscle size. It is also known as hypertrophy.
- Testosterone improves muscle strength by increasing the number of motor neurons in muscles, leading to greater force production.
- It reduces fat mass and visceral fat. It also increase recovery process after exercise by reducing muscle damage and inflammation.
Exercises that increase testosterone level
High Intensity Interval Training (HIIT)
HIIT session can increase your testosterone level by doing intense exercise for a short time and then taking quick breaks. It consists of high-energy bursts with short rests, making workouts efficient and effective. HIIT boosts fitness, burns calories, and improves health in less time.
You can sprint for 30 seconds as fast as you can, then walk or jog slowly for 1 minute to recover. Repeat the cycle several times during the HIIT session. The key is to push yourself hard during the intense bursts, giving it your all for a short period of time.
You can do it with many exercises, like running, cycling, jumping, bodyweight exercises like squats and burpees etc. Even though the workout may be shorter than traditional exercise routines, it can still provide significant benefits like improved cardiovascular health, increased calorie burn, and better endurance.
Barbell Clean and Jerk
The barbell clean and jerk is fully body exercise which can improve your overall strength. It is also good for cardiovascular health. The barbell clean and jerk, being a compound, high-intensity exercise, can boost testosterone levels due to its engagement of large muscle groups. It has two main movement-
- Clean: Lift the barbell from the ground to the shoulders in one motion.
- Jerk: Driving the barbell overhead to full arm extension.
Barbell deadlift
Barbell deadlift increase our core strength and stability that engage muscle including legs, back, and core. The deadlift’s intensity and demand on the body trigger the production of testosterone, contributing to increased levels over time with consistent training.
- Get Ready: Stand with your feet about shoulder-width apart, like you’re ready to jump.
- Grab the Bar: Bend your knees a bit and pick up the barbell with both hands, just like picking up something heavy off the ground.
- Stand Up: Push through your legs and straighten up, lifting the bar as you stand tall.
- Lower Down: Bend your knees again and gently lower the bar back to the ground.
- Do It Again: Repeat the lifting and lowering movements.
Bodyweight chip-ups
Chin-ups is a resistance exercise that is great for building and strengthening your upper body muscles. With body-weight chin-ups, you can work out practically anywhere, be it your bedroom door frame or a sturdy tree branch in the park. The chin-up works your biceps and posture and is great for general strength.
- We need an immobile bar to do it. Make sure it can support your weight without wobbling.
- Grab the bar with your palms facing towards you, about shoulder-width apart. Your arms should be fully extended.
- Engage your core muscles to keep your body straight as you pull yourself up towards the bar. Try to bring your chin above the bar if you can.
- Lower yourself slowly to where you began, making sure you’re in control the whole time.
- Do as many repetitions (reps) as you feel okay with. Begin with a few and add more as you feel stronger.
Two-handed kettlebell swing
The two-handed kettlebell swing is a dynamic full-body exercise that involves swinging a kettlebell between the legs and up to shoulder level.
The two-handed kettlebell swing is a compound exercise where you swing a kettlebell between your legs with both hands and then propel it forward and upward using your hips and legs. It primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the shoulders, core, and grip strength. This explosive movement builds power, strength, and cardiovascular endurance. It’s important to maintain proper form, including a flat back and engaged core, to prevent injury and maximize effectiveness.
Split Squat or dumbbell split squats
- Stand with one foot forward and one foot back, holding a dumbbell in each hand by your sides.
- Bend your body until your back knee is just about to touch the ground.
- Push back up.
- Switch sides and repeat.
Do these exercises twice or three times a week; start slow and add more as you get stronger. You will notice a boost in your energy, strength, stability, and testosterone levels.
Squats
Squats it very common and simple exercise that shape up legs, inner thigh muscle and butt. It can be done with or without barbell.
- Stand with your feet a bit apart and point your toes slightly outward
- Bend your knees and stick your hips back as if sitting on a chair.
- Keep your chest up, back straight, go down until your thighs are parallel to the ground.
- Know push your heels and stand straight.
Bench Press
The bench press is a compound exercise that engages upper body muscles. Its high-intensity nature with heavy weights can stimulate testosterone production, aiding muscle growth and strength.
- First, Lie on a bench, place your feet flat on the ground.
- Grasp the barbell with your hands positioned a little wider than the width of your shoulders.
- Lower the bar to your chest.
- Push it back up until arms are straight.
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