Testosterone is considered extremely important for the development of lean (and healthy) muscle mass. In addition to increasing the lean muscle mass, this steroid hormone can increase bone density to a great extent. While adequate levels of testosterone can be considered extremely beneficial for both men and women, low levels of the hormone can increase the risks of contracting serious medical ailments like obesity, heart disease, loss of libido, depression, low muscle mass, dementia and osteoporosis.
Although there are plenty of standard medications that can help increase the testosterone levels in the body, the best way to achieve this would be naturally via exercises. Certain exercises can effectively help boost the testosterone levels in the body. And by following these exercises regularly, you can enjoy the benefits of the same. So here are some of those really popular exercises that can be of extreme help.
Effective Exercises to Increase Testosterone
High Intensity Sprinting
Studies have revealed that short, intense sprints can boost testosterone levels and can keep them high for several hours afterwards. You can opt to perform these short, intense sprints on a treadmill, elliptical trainer or a bicycle. Or you can simply use an open stretch behind your house or in your neighborhood to perform these workouts.
The trick to achieving high testosterone levels with sprints involves performing a short but very intense sprint for no more than 15 seconds and then resting for some time in order to let your body recover completely. Follow this up with at least 10 sprints (use the same approach), making sure you rest properly in between. Performing these short and intense sprints at least 3-4 times every week can increase your testosterone levels and keep them elevated for longer periods.
High Intensity Bicycling
If sprinting doesn’t seem to suit you, you can opt for high intensity bicycle workouts to increase your testosterone levels. The exercise resembles sprinting to an extent. The only difference is that you would be performing the sprints on a bicycle. You can opt for outdoor training (for ex: cycling up a hill at full speed) or indoor training (on trainer bikes).
The procedure is the same though. All you need to do is pedal as fast as you can (give it your 100%) for about 20 seconds and then slow down to a moderate speed. Cycle at a moderate pace until your body recovers completely before increasing your speed to the highest intensity again for another 20 seconds. Follow this set (speeding and then slowing down) with at least 10 sets with adequate resting periods in between. Doing so would keep your testosterone levels elevated for longer intervals.
Research has revealed that weight lifting, especially lifting heavy weights can increase your testosterone levels and keep them elevated for about 48 hours after working out. Start with small weight and work your way to heavier ones as you progress. Opt for weight lifting exercises for at least 4 times every week.
Your workout must concentrate on the full body when lifting weights and can opt to join high intensity exercises like seated rows, dead-lifts, squats and bench presses with heavy weight for more desirable results.
Lunges and Squats
Exercises like lunges and squats can help tone the leg and torso muscles in addition to increasing the testosterone levels in the body. These exercises are comparatively easy to perform and can be done several times a day for desirable results.
In the case of a squat or lunge, all you need to do is dip low (crouch down) and then come back up by pressing up with your legs. In the case of a lunge, you would force your body forward by pushing your legs. Repeated sets of squatting or lunging can help increase the testosterone levels in the body. For quicker and more effective results, you can hold weights in your hands while performing the lunges and squats. Note that an incorrect procedure can harm the back. So start without weights and opt for them only after you have mastered the technique.
Alternatively, you can opt to perform squats with elastic cables or bands which would stretch when you move upward after a squat. The stretched elastic band would place extra pressure on the muscles in your shoulders while the squat would work on your leg muscles. 10-20 repetitions of this routine followed by at least 8-10 sets every week can boost your testosterone levels effectively.
Another testosterone boosting exercise, Row Flyes can be performed in different ways. However, the staggering stand position is considered as the most effective position for the exercise. The exercise involves standing with your legs apart (note: the staggering position requires you to place one foot behind the other by about 3 feet with the toes pointed forward). Bend your upper torso forward so that it forms a straight line right from the shoulders and hips to your ankles.
Hold a pair of dumbbells at the sides of your body and slowly raise them to your shoulder level. Maintain this position for about 10 counts and slowly bring the dumbbells back down to your side. For more effectiveness, bend your knees downwards as you lower the dumbbells and then straighten them when you raise the dumbbells. Repeat the procedure for about 10-20 times to form a set and perform at least 20 sets every week to keep your testosterone levels elevated.
Exercising Tips for Testosterone Boosting Exercises
Even though high intensity exercises can help increase the testosterone levels in your body, you need to be very careful when performing these exercises lest you harm yourself in the process. Here are some tips to follow when opting for these testosterone boosting exercises.
Concentrate on Your Legs as Well
Testosterone levels are known to increase in individuals who combine lower body workouts in their regular upper body exercises. For instance, combining your bench presses and bicep curls with lunges and squats can effectively increase the testosterone levels in the body in addition to dealing with other issues like obesity, low energy levels and low sex drive etc.
Concentrate on Compound Exercises
Don’t stick to one particular workout routine as this would affect only a certain part of your body and not have much effect on the testosterone levels. Compound exercises on the other hand can target different areas of the body at the same time and significantly increase the testosterone levels in the body to a great extent in the process. Simple examples of compound exercises include shoulder presses, bench presses, back rows and dead-lifts etc.
Concentrate on Forced Reps
Single sets can get you nowhere. If you really want to increase the testosterone levels in your body quickly and effectively, opt for forced reps where you perform some sets and then a friend or helper forces you to do additional reps.
For instance, if you are lifting weights, do as many reps of the workout as you can. When you feel you can do no more, ask your friend to help you do some more reps (maybe another 4-5 reps). This works extremely well for the final set of any workout that you do. And this can increase your testosterone levels to a great extent (more when compared to the reps you do on your own).
Don’t focus on Long Workouts
While certain exercises done at short bursts can help increase testosterone levels effectively, it has been noted that long durations of the same exercises can either lower the testosterone levels in the body or have no impact on them. In order to increase your testosterone levels, it is recommended that you stick to short endurance exercises rather than working out on the treadmill for hours on end.
Concentrate on Adequate Rest
Working out every day would no doubt strengthen your body. However, if you are opting for high intensity exercises for the purpose of boosting the testosterone levels in your body, you need to know that these exercises would take their toll on the muscles in the body. As such, your muscles would require at least a day or so to recover from these exercises.
Working out before the muscles heal completely would increase the risks of injuries. Furthermore, it would not affect the testosterone levels and would in fact compromise their release. So wait for at least 2-3 days for the muscles in a particular part of the body to heal completely before you start working on them again.