Men typically produce high levels of testosterone, which is the male sex hormone. However, many men are always looking to increase their T levels because they are vital to preserving their overall health as they get older. High levels of Testosterone reduce the risk of obesity, heart disease, and diabetes. With lower levels of testosterone, a man will be more prone to certain illnesses, lose muscle mass, feel fatigued, develop mood swings, and struggle to maintain an erection. The good news is some exercises can increase your T levels; however, there are a few that don’t. So, we are going to look into which exercises you can start doing today that will increase your testosterone levels. 

Lifting Weights

Resistance training has been known to have positive outcomes on increasing testosterone for men. This type of exercise boosts testosterone levels following the very first session. Studies have shown that lifting weights specifically, provide short and long term results and is the most effective way to increase T levels. If a man lifts weights for just a 30-minute session, his testosterone levels will have increased by 22 percent. So, hitting the gym to do some resistance training will have a positive impact on your hormones. 

Sexual Intercourse

A very fun way to get fit and increase your testosterone levels is to jump in the sack. After all, testosterone is linked to your sex drive, so you’ll find a natural increase in your T levels if you engage in sexual intercourse or even masturbation. However, these levels lower almost immediately after climaxing. This is why many men have found that utilizing ways to last longer in bed has helped increase their testosterone levels long term. And why not get fit and healthy doing something that does not feel like exercise or work at all. The best thing about this is that each one assists the other; high testosterone levels will improve your sex drive, and regular sexual activity will boost your testosterone levels – it’s a win, win! 

Treadmill Sessions

After finding out that sexual intercourse is a great way to boost testosterone levels, you’re probably not going to read the rest of this list. However, for those of you that are still here, high-intensity interval training (HIIT) has grown increasingly popular over the last few years, and luckily for men, it strongly and effectively boosts testosterone levels. Almost any workout that is high impact is going to positively affect a man’s hormones. This is why many men recommend running around the block every morning. However, the best solution so far is hopping on a treadmill. Studies have proved that treadmill sessions can be a 90-second intensive one followed by 90-second recovery intervals and it would significantly increase T levels, even more, so that running for 45 minutes. 

Squats, Pull-ups, and Push-ups 

Finally, squats, pull-ups, and push-ups are 3 exercises you can do from home – all you need are weights and a pull-up bar. You don’t need assistance with these which is why it’s a great way to improve joints and grow muscles. These 3 workouts will boost testosterone levels just as effective as the aforementioned exercises. Total body workouts typically include squats, pull-ups, and push-ups and these should be done at least 3 times a week for the best results. Just make sure to prioritize rest days, so your body does not become overwhelmed or strained by too much pressure. 

While, high-intensity workouts, resistance training, and sexual activity have shown immense progress when it comes to boosting testosterone levels. Some exercises may seem effective but won’t make any lasting changes such as cardio which is known to, in fact, reduce levels of testosterone. 

It is also important to note that doing the aforementioned workouts to increase your T levels will strongly benefit from being accompanied by a balanced diet that is high in protein, fat, and carbs. Getting some sun helps to boost T levels, or at least incorporate vitamin D into your life. Take some vitamin supplements such as zinc and vitamin B to help along with exercise. And finally, make sure you try to reduce stress in your life and get the quality sleep that consists of at least 7 hours a night. 

So, whether you opt for lifting weights, hopping on the treadmill, or knocking boots with your partner, your testosterone levels are going to improve. Just make sure to not overdo any exercises or push yourself to a level your body isn’t quite ready for. This may strain your muscles so it is best to consult a personal trainer at the gym before opting for such intensive training.