Testosterone is a male sex hormone that is also found in females but in smaller amounts. In addition to sex drive, it is also responsible for energy levels, bone formation, mood regulation and muscle strength. When your levels of testosterone decrease, you can experience lethargy, depression and weight gain. Exercise can be utilized to boost your levels and improve your overall well being.
Step 1
Use compound exercises. In order to boost your testosterone, you must recruit a lot of muscle fibers. This can be done by performing compound exercises. They involve more than one joint moving and more than one muscle group. Examples of compound exercises include bench presses, shoulder presses, dead lifts, back rows, close-grip bench presses and squats.
Step 2
Lift heavy weights. Lifting light weights will build muscle endurance, but it cannot do much in the way of increasing testosterone. Lift weights that are so heavy that you can only do four to six reps when you perform exercises.
Step 3
Perform enough sets. Performing single sets of exercises can lead to marginal strength gains, but it can't boost testosterone levels efficiently. Keep your sets in the three-to-four range.
Step 4
Do not work out every day. Working out every day will not allow your muscles enough time to heal, and it can also compromise your testosterone release. Wait at least two days before working the same muscles.
Step 5
Use cardiovascular exercise to lower your weight. If you have an excess of weight on your body, estrogen levels can become elevated. This is a female dominant hormone that can inhibit the release of testosterone. Do cardiovascular exercise like running, biking, swimming, stair stepping and rowing to burn calories and lose some weight. Aim for 45 to 60 minutes three times a week.
Tips and Warnings
- Testosterone and another hormone called "growth hormone" get released when you are sleeping, so make sure to get plenty of rest every night. Aim for seven to nine hours. Getting adequate sleep can also keep you energized throughout the day.
