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Another study by Lovell et al. found no significant changes in resting plasma testosterone concentrations after 16 weeks of aerobic or resistance exercise in men aged 70–80 years. Some studies have been conducted to assess the changes in serum testosterone concentrations during exercise in elderly men. Whether increase in basal testosterone concentrations is solely due to exercise, or is secondary to weight loss is still to be determined. Some studies showing direct correlations between exercise and serum testosterone concentrations also showed decreased fat mass and waist circumference in individuals with obesity 25,26. Surprisingly, these results contradict the results of studies in lean individuals, where even those using strict protocols to stimulate acute testosterone increases failed to change basal testosterone concentrations (see above). If you’re after easier ways to boost testosterone, a study found that increasing your step count might make a difference. For comprehensive health benefits, consider adding 1–2 weekly HIIT sessions and moderate aerobic work to your resistance training regimen.18 It’s important not to skip these rest periods because muscles need to recover enough to lift the same amount of weight over a sustained period. Variability in muscle size and strength gain after unilateral resistance training. This means that acute testosterone increases are not driving muscle gains. Do squats increase testosterone and result in more muscle growth of other parts? Many lifters like to compare the increases in testosterone after exercise to pharmacological increases in testosterone (i.e., testosterone replacement therapy). The truth is, push-ups are a great full-body workout that boosts your core strength, functional strength and testosterone. The chin-up and pull-up are excellent examples of a resistance exercise that will boost testosterone without the use of weights. The deadlift can boost your testosterone levels and improve your functional strength. Weights should be lighter than normal if you are adding weight-based exercises to your hit workouts. You can boost your testosterone by doing resistance training, such as weightlifting and using resistance bands. While both types of exercise can increase testosterone (lets' remember inensity, duration, rest periods etc), both can not produced sustainable and long-lived increases. Inadequate sleep, energy intake, or excessive training volume—all common risks in competitive CrossFit—can blunt the testosterone response and even lower baseline levels over time. These short-term increases remain alongside consistent exercise and decline once physical activity slows down.24 However, short "bursts," of exercise (i.e. quick cardio sessions), can stimulate a testosterone response that encourages higher ongoing levels. Studies of long-term endurance athletes show that some can have resting testosterone levels 25 to 50 percent below expected, possibly because keeping testosterone levels high comes at a higher long-term metabolic cost.21 Some experts once thought the spikes in testosterone after a workout didn’t matter because they fade quickly—but further research shows they may actually help "switch on" the signals your muscles need to repair and grow. More optimal testosterone then directly improves metabolic health, making it easier to maintain a healthy bodyweight. A 2024 study confirms that a sedentary lifestyle is linked to lower testosterone, which can contribute to a negative cycle involving fatigue, depression, and weakened muscle and bone, especially in older men.1 Below we analyze the effect of the type of exercise (i.e., endurance or resistance), intensity, volume (i.e., the amount of muscle involved), obesity, and age on the acute or immediate post-exercise plasma testosterone changes. Age, body weight, and exercise type, together with exercise intensity, volume, and the involved muscle type, were studied as factors modulating these hormonal changes. Studies have shown that HIIT workouts can significantly increase testosterone levels, making it an effective and time-efficient option for hormone optimization (1, 2). By including these exercises in your workout regimen, you can potentially experience improved muscle strength, enhanced energy levels, and a heightened sense of vitality. In this article, we will explore seven exercises that have been shown to increase testosterone levels naturally. Heavy resistance training involving large muscle groups does have the potential to increase post-training testosterone levels. You’ve probably come across the claim that certain compound exercises, the barbell squat in particular, will increase your testosterone levels, which in turn will lead to a faster rate of muscle growth. Although studies have proven that resistance exercise can cause significant acute changes in serum testosterone concentrations, similar changes were not observed in basal plasma testosterone levels. It is good for circulation, and it can increase your libido. Hold this position for a moment before returning the weights to the group. As you lift the weight, push your heels into your floor and pull the bar up your shins, until your hips are fully extended.
