Which Workouts Increase Testosterone?

Testosterone has become a topic of great interest today, given the significant physical, emotional, and psychological benefits associated with it. It’s in response to this that it has deemed it necessary to conduct extensive research on the subject to find out the best and effective ways of boosting testosterone levels.

So, delving deeper into the question of which workouts increase testosterone? There are proven exercises that have been found to increase testosterone: including weight lifting, high-intensity interval training, sprints, muscle-ups, jump squats, plyometrics, and pull-ups.

From the above, it’s clear that testosterone boosting workouts are diverse. You can opt to use weight lifting exercises, do high-intensity exercises, and other equally effective workouts that don’t require lifting of weights. With your preferred workout exercise, you can boost the production of testosterone, if it is done properly.

Did you know that not all exercises can increase your level of testosterone? Many people might find it difficult to choose the right testosterone-boosting workout for them. They can settle for a workout that is not efficient or do an exercise in the wrong way; hence, finding it difficult to get the results they are looking for.

There are various factors to consider when choosing a workout exercise that is right for you. For example, if going to the gym is a challenge for you, you can opt to do home exercises, and they will be just fine. What you need to get clear from the onset is that the right physical exercises have the capacity to boost the production testosterone in your body.

The Endocrine Connections medical journal found out that there is a correlation between physical activities and levels of testosterone in older adults. Moreover, there is evidence to show that workouts build muscle mass, thus improving receptor function.

As a result of the building of more body muscles, the levels of testosterone will increase as well, making workouts an important routine that you should highly consider. The bottom line is that the effectiveness of your workouts will determine how successful you will be in increasing your testosterone levels – Source.

Home Exercises to Increase Testosterone

Not everyone can go to the gym or visit a physical trainer to do exercises aimed at increasing testosterone levels. Maybe you lack the time or the fees to pay a trainer to guide you on how to exercise. There’s no reason to worry. The good news is that you don’t need to go to the gym for you to do your workouts.

You can do them from home and still achieve quality results. However, you should take note that you have to do them properly for you to get the outcomes you are looking for. For example, consistency and the right exercise routine are vital for you to increase testosterone levels when doing home exercises.

  • Weightlifting

Evidence shows that weightlifting is the best exercise that those seeking to increase testosterone levels should adopt. Weightlifting is an exercise that you can do from home to boost your testosterone levels to a significant level. Research shows that people who lift weight consistently increase their muscle mass and, as a result, their bodies produce more testosterone.

It’s notable to point out that weightlifting can either boost testosterone on a short-term basis or a long-term basis, depending on how a person does it. If you do the exercise often and in the right way, you have a higher chance of maintaining a higher level of testosterone than a person who lifts the weight without a proper routine. As mentioned earlier, the level of testosterone that a person produces after workouts depends on not only the exercise itself but also its effectiveness.

Resistance training experts highlight that when one is lifting weights, much emphasis should be put on building the larger muscles. Some of these muscles include hamstrings, chest, quadriceps, and back. You should also emphasize other muscle groups, which are smaller like shoulders, biceps, and calves.

As you concentrate on strengthening the whole body, you will be creating a viable environment for an increase in your level of testosterone. If you are not familiar with weightlifting, you can consider working with a personal trainer for a few sessions and then be on your own after that.

  • High-Intensity Interval Training

High-intensity interval training has also proved to be a reliable exercise that can be used to boost the level of testosterone in the body. Just like weightlifting, you can comfortably do this exercise at home. High-intensity interval training, just like the name suggests, refers to short sets of intensive exercises.

The idea behind these intensive sets is to raise the intensity of the cardio workout. For you to be successful in increasing your level of testosterone, you have to make sure that you push yourself to the maximum during every cardio set that you will be doing.

The reason why the sessions are short is that for every session, you have to push yourself to the limit. The duration of every session should range from 20-90 seconds. Compared to doing a long run where you use minimal energy so that you sustain the long run, high-intensity interval training requires you to maximize your energy to the fullest within a short duration of time. Multiple studies affirm that when you work out hard, you improve the levels of testosterone in your body.

For you to get effective results in regards to the improvement of testosterone in your body, you need to take adequate rests between intervals. The recommended rest time between the intensity intervals should be one to two minutes. Some of the high-intensity interval training you can do to boost testosterone in your body system include: Butt Kicks, Jump Squats, Burpees, Mountain Climbers, and Jumping Lunges.

These are exercises you can comfortably do at home. If you can combine weightlifting with high-intensity interval training, you boost the production of testosterone significantly. During the days when you are not doing weightlifting, you can do high-intensity interval training as this will make your home exercises more effective.

Weightlifting Guidelines for Effective Boosting of Testosterone

Effective weightlifting is what you need to improve your testosterone levels to a higher level. If you want to have a long-term deposit of the hormone, you have to do your workouts right. Especially now that you are working out at home and you might not have a personal trainer to guide you on how to do it correctly, you need to be on point whenever you are working out.

  • Resting between sets of exercises is paramount

The first thing you need to know is that you need to rest between sets for you to give your body the allowance it needs to prepare itself for another set of exercises. Preferably, you should rest for a minute between sets of an exercise. You should also rest for five minutes between exercises.

If you are doing six sets of an exercise, you should rest one minute between each of the six sets. Once you have done the sixth set, you should rest for five minutes for your body to get ready for the next exercise. The central nervous system needs to recharge for you to be in a position to do another set of exercises.

  • Rest enough after each workout

The recommended rest time between each workout is 48 hours. Lifting weights is not a simple workout. It requires a lot of intensity since it builds muscles more than other exercises. That is why it is a highly viable option for boosting testosterone in your body. It is recommended that you do three workouts per week and then take a rest.

Therefore, enough rest is highly recommended after a workout so that you can allow your body to recharge for the next workout. During the days when you are not working out, you can do low-intensity exercises. Such a combination will contribute greatly in allowing your body to produce more testosterone.

  • Ensure that you do different exercises during your workouts

For you to be effective in your workouts, you should make sure that you do different workouts. This will help you to have a good recovery process in your week of workout. During your three workouts in a week, it is advisable for you to do three sets of exercises. If you do only one exercise in the three workouts, chances are high that you will get so tired and, consequently, you won’t be effective in the workouts for the subsequent week.

  • Take time to meditate after every workout

This might seem off for some people, but the truth is that it’s a necessary process for you to recover from the intensive exercises in each of your workouts. The recovery of your central nervous system after an intensive workout is vital. The recommended time that you should take for meditation is around 12 minutes.

With this guideline, you will be effective in your weightlifting routines. The more effective you are, the more you will create the right environment in your body to produce more testosterone. Remember, weightlifting works towards building your muscle mass. So, it is imperative for you to know which weightlifting exercises will be good for you so that you maximize your workouts to the fullest.

Testosterone Boosting Exercises without Weights

Though weightlifting has proven to be a highly effective workout for boosting testosterone levels, there are other exercises you can capitalize on without having to lift weights. So, if you don’t have weights or you want to explore other workouts, you can use the following testosterone-boosting exercises to realize quality outcomes:


These exercises are meant to strengthen your upper body. When combined with pull-ups, muscle-up exercises can contribute greatly to increasing the level of testosterone in the body.

Jump Squats

The attribute that makes jump squats highly effective in boosting testosterone is because they require neuromuscular coordination in the whole body. There is a maximum engagement of the body when doing jump squats. As you fold your knees and jump sequentially, you will be engaging your body fully.

As you start the exercise, you can do five sets of 10 repetitions. As you continue to do more of this, you will be able to do five sets of more than 10 repetitions. This is a good exercise for boosting testosterone when you have limited time.


This is another testosterone-boosting exercise that you can do if you are limited on time. For you to have a good effect of this exercise, you need to apply a lot of your energy because it consists of sets that take seconds. For example, you can make sprints taking around 6 to 100-second intervals. If you do this repeatedly, you will give your body the capacity to produce more testosterone during and after the exercise.


This is also referred to as jump training. These exercises are known to work on physical stamina and strength. It is the leg muscles that are used to propel your body as you jump up. Doing short intervals of Plyometrics is a reliable way of maximizing and improving muscle potential. For effective results, you can do 2 sets of 5 jumps. The more you build muscle strength by doing jump training, the more your body produces testosterone.


Testosterone is highly needed in the body. A body that is rich in testosterone has a healthy heart and blood, improved mood, improved memory, improved thinking capacity, improved sexual health, and many more. Certainly, testosterone has massive benefits to the body that should not be overlooked if there is something you can do to improve it. Through research, workouts have proved to be fundamental in increasing the level of testosterone in the body.

There are different workout exercises that you can do to ensure that your body maintains a substantial amount of testosterone in your body. You can either lift weights or do other exercises that don’t require you to lift weights for you to boost testosterone levels. The most important factor is to make sure that you do the right workouts and do them properly.

Since not every workout is good for testosterone production, you should be aware of the exercise that you are doing for you to have positive results. Lastly, you can do these workouts at the convenience of your home. You don’t have to go to a gym to do testosterone-boosting exercises.

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Tomasz Faber

HI, MY NAME IS TOMASZ, and welcome to my site WeightliftingPlace.com. I’m a weightlifter, and I’m very much interested in health and fitness subjects. Throughout a few years of my weightlifting training, and diet experience, I managed to make my body much, much stronger, as well as build endurance and athletic figure. I live in London, UK, where I enjoy my weightlifting training...read more...

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