3: Regular Exercise
Engaging in regular exercise is another effective way to increase your testosterone levels naturally. Various forms of physical activity, including resistance training, aerobic exercise, and high-intensity interval training (HIIT), have been shown to boost testosterone production.
Resistance training, such as weightlifting, is particularly effective at increasing testosterone levels. A study published in the European Journal of Applied Physiology found that men who participated in a 4-week resistance training program experienced significant increases in their testosterone levels. To reap the benefits of resistance training, aim to incorporate compound exercises like squats, deadlifts, and bench presses into your routine, as they engage multiple muscle groups simultaneously and stimulate testosterone production.
Aerobic exercise, such as jogging, swimming, or cycling, can also contribute to higher testosterone levels. While the impact of aerobic exercise on testosterone may be less significant than that of resistance training, it still offers numerous health benefits, including improved cardiovascular health and stress reduction.
HIIT workouts, which involve short bursts of intense exercise followed by periods of rest or low-intensity activity, have been found to boost testosterone levels as well. Men who participate in HIIT workouts can experience an increase in testosterone levels after just three weeks.
In addition to these specific types of exercise, it’s crucial to maintain an active lifestyle overall. Regular physical activity can help you maintain a healthy body weight, which is essential for optimal testosterone production. Aim to engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the American Heart Association. (3)
