Best exercises to increase testosterone levels include weight training and high-intensity activities. Learn how to dramatically improve your low T results with simple exercises you can do at home!
- What is testosterone?
- Best exercises to increase testosterone
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What is testosterone?
Testosterone is a hormone found in humans (men and women), as well as in other animals.
The male testicles make testosterone in men.
Also, women’s ovaries make testosterone, but in much smaller amounts.
Production of testosterone increases significantly during puberty and levels become reduced after age 30.
Testosterone plays a key role in sperm production and is most often associated with sex drive.
It also affects how men store fat in the body, as well as bone density and muscle mass.
A man’s testosterone levels can greatly impact his mood.
What does testosterone do for the body?
Testosterone is a sex hormone that plays a key role in the body.
With males, testosterone regulates sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
A small amount of circulating testosterone is converted to estradiol, a form of estrogen.
As men age, they often make less testosterone, and so they produce less estradiol as well.
Thus, changes often attributed to testosterone deficiency might be partly or entirely due to the accompanying decline in estradiol.
What are the symptoms of low T?
Low levels of testosterone, also called low T levels, can produce a variety of symptoms in men, including:
- decreased sex drive
- less energy
- weight gain
- feelings of depression
- low self-esteem
- less body hair
- thinner bones
While testosterone production naturally tapers off as a man ages, there are other factors that can cause hormone levels to drop. Injury to the testicles and medical treatments can negatively impact testosterone production.
How to have your testosterone levels checks
If symptoms of low testosterone are shown, the next step is to measure the level of testosterone in the blood.
Determining peoper testosterone levels is not simple. Many total testosterone tests are not always reliable tests.
Firstly, total testosterone levels fluctuates quite a bit throughout the day.
Testosterone levels are highest in the morning, but these spikes are less pronounced in older men.
Research shows the best results are achieved when a blood test for testosterone is performed between 7 a.m. and 10 a.m.
In measuring your testosterone levels, your doctor must determine if testosterone is in the normal range.
The average testosterone test results ranges from about 270 to 1070 nanograms per deciliter (ng/dL).
So if your total testosterone is below 270, that must mean you are deficient, right?
However, there is much discussion within the medical community as to what the testosterone level ranges are correct.
For this reason, a “low T” result can vary from person to person depending on the recommendations of each medical profession.
At present, “low T” test results can fall within a range of 230 to 300.
In addition, measured testosterone levels vary from test to test as well as from lab to lab.
It is suggested for men with borderline low testosterone levels, repeating a testosterone test can yield varying results on many occasions.
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Can testosterone levels be increased with just exercise?
Best exercises to increase testosterone levels, can have significantly better results than over forms of activities.
Exercise can raise testosterone because it promotes:
- Greater muscle building. The more muscle you have, the higher your testosterone levels will be.
- Weight control. Research has found a direct link between being overweight and obesity, and low testosterone.
So what exercises are best exercises to increase testosterone in men over 50? Keep reading!
Best exercises to increase testosterone
Resistance training involves making your muscles work against a weight force. This can be anything from body weight exercises, free weights (dumbbells or plates), weight machines (Cybex, LifeFitness, etc), as well as resistance bands.
There are many advantages to resist training exercises, which include building muscle, fat burning, and improving strength.
Studies have found that men who engaged in resistance training 3 times a week for a month witnessed increased testosterone levels immediately after the workout, as well as longer terms.
The good news? You don’t have to weight lift like an Olympian to see immediate testosterone increases.
Understand, there is a commitment time required to raise your testosterone levels.
You will need to commit to a weight training schedule of 3-4 days a week to move the needle, but the short-term, as well as long-term benefits, will be worth it!
As with any exercise program, if you’re new to weight training, start out slowly.
Don’t be afraid to involve the assistance of a qualified trainer, at least until you gain an understanding of the proper weight lifting for use.
Weight lifting workouts
If you are looking for the quickest and best exercises to increase testosterone levels, heavy weights with fewer repetitions will yield superior results to light weights, and high repetitions.
Consistent strength training using heavy weights on exercises that target the lower body such as squats, cleans and deadlifts are effective at building strength and increasing testosterone levels.
Go big or go home
Research shows the best way to quickly increase blood testosterone is to focus on heavy weights. While weight lifting, in general, is good for toning and strength building, the lifting of heavy weights produces the best results.
Target large muscle groups
The more muscle you have the more testosterone your body has the ability to produce. Be sure that your strength training has a strong concentration on the large muscle groups, such as your back, chest, and legs.
If you are serious about your training, here are the best exercises to increase testosterone levels for men over 50 —Deadlifts, Squats, Bench Press, Bent-Over Rows, Pull-Ups, and Push-Ups.
Don’t focus on training your arms
Too many men getting started with weight lifting make the mistake of spending the bulk of their time performing bicep exercises.
The truth is your arms constitute only 10% of your overall body mass!
If you’re training correctly, your arms will get bigger and stronger, too.
Direct arm training should only be performed by those looking for perfect symmetry, i.e., bodybuilders.
Focused training made up of deadlifts, squats, bench press, bent-over rows, pull-ups, and push-ups will produce amazing results!
Resistance band workouts
While resistance band workouts are not the best exercises to increase your testosterone levels, they do have several key advantages to free weights.
- Easy perform a full body workout
- Convenient to transport in case you travel a lot or need to exercise in different places often
- Very affordable
- Create the ultimate gum in small spaces
Rest days are important
Several scientific studies have confirmed the link between low T levels and overtraining.
Understand the importance of implementing rest days in your workout programs.
This is very important whether you are an experienced athlete or just starting out.
Be able to identify the signs of overtraining, such as brain fog, mood changes, lack of energy, and fatigue.
Overtraining create hormonal imbalances that can zap your body’s ability to produce normal levels of testosterone.
Some research has shown athletes overtraining have seen drops in normal testosterone production by over 40%!
Start a weight loss program
There is little debate in the medical community that lifting heavy weights are not only the best exercises to increase testosterone levels in men over 50, but men of all ages!
However, weight loss has been shown to significantly reduce the prevalence of low testosterone levels in overweight, middle-aged men with prediabetes by almost 50%, new research shows.
“Losing weight not only reduces the risk of prediabetic men progressing to diabetes but also appears to increase their body’s production of testosterone“, said study researcher Dr. Frances Hayes, a professor at St. Vincent’s University Hospital, Dublin.
The combination of a focused weight lifting program with a structured weight loss diet is the most effective method to significantly boost testosterone levels over the short-term and long-term.