Testosterone Workouts for Men

Testosterone Workouts for Men

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


The decline in testosterone levels among men has become a major concern to medical professionals. Men have never had testosterone levels so low on a worldwide scale. 

What is the deal with testosterone? 

A low testosterone level has been linked to weight gain, muscle loss, man boobs and depression. 

There are natural ways to boost testosterone and improve your health. Exercise is one of the most effective ways to increase your testosterone levels. 

You may be satisfied with the workout you are doing, but it may not be enough to increase testosterone. 

We'll look at the science behind exercise and T-levels. You'll get seven testosterone-boosting workouts you can do right away! 

  • How to Boost Testosterone in Men
  • Exercises that can increase testosterone levels
  • Seven types of testosterone boosting workouts
  • Testosterone-Boosting Workout Plan
  • How to Get the Most T-Boosting Exercise 

How to Boost Testosterone in Men

Changes in lifestyle that are consistent and well-proven can help you increase testosterone levels. You can boost your testosterone levels by changing four lifestyle factors. 

Physical fitness, as we will discuss below, is essential to maintaining healthy testosterone levels. Numerous studies show a positive correlation between resistance training and testosterone. 

It is important to choose a specific workout that will boost your testosterone levels and not one that is too vague or only focuses on cardio. Below, we'll talk about the best exercises to boost testosterone. 


People want their food to be delicious and forget that it should also provide fuel. People are therefore willing to consume substances that suppress testosterone as long as they taste good. You can enjoy the best of both. 

Natural diets that include unprocessed proteins, healthy fats and complex carbs can help boost testosterone levels. 

Healthy fats are the precursors of sex hormones such as testosterone. 

Foods that are high in growth hormones and synthetic additives should be avoided. These synthetic additives have been shown to reduce the ability of your body to produce testosterone. 


While the foundation of testosterone production is going to be reliant upon a healthy diet and testosterone-boosting workout, supplements can also help. 

A variety of ingredients have been proven to support natural testosterone production. Ashwagandha is one of the most reliable and studied nutrients. As are zinc, magnesium and fenugreek. 


We live in an unorganized world. The busyness of our lives and the traffic has become so normalized that we are oblivious to its effects. 

Chronic stress levels can cause anabolic and catabolic hormonal imbalances. Try meditating for just a few moments each day. Meditation can reduce catabolic hormones, and increase testosterone. 

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Exercises that can increase testosterone levels

Resistance training is unique to men. While it has been proven that exercise increases the metabolic response of both men and women and thus caloric expenditure, this effect only occurs in men. 

Strength training, whether you are using your body weight or an external weight, can boost testosterone levels.

It is believed that the increase in testosterone after a workout of resistance training occurs as a result of the body repairing micro-tears within the muscle tissues. The greater your testosterone response, the more weight you lift. 

In one study, testosterone levels rose for a brief period after a workout that included resistance training. 

This temporary increase in testosterone levels wasn't just a coincidence. A second study showed that weight-training workouts consistently done by men resulted in higher testosterone levels, as well as growth hormone and dihydrotestosterone.


Seven types of testosterone boosting workouts

Not all workouts and exercises are the same. Seven unique testosterone-boosting exercises and workouts are presented here. It is best to cycle through these workouts, keeping in mind the tips at all times. 

Heavy Weightlifting

All forms of resistance exercise have an impact on testosterone, but heavy weightlifting produces the most positive response. 

Heavy weightlifting is the most effective way to increase testosterone, according to studies. What is considered heavy weightlifting? 

It is believed that 85% of the weight of the maximum repetition (or weight which you can lift safely at once) will trigger the production of testosterone and increase strength. 

Perform 3 to 6 repetitions of each exercise, 5 to 7. Resting time can help to boost your t-levels.


Powerlifting is a form of heavy lifting that you should consider. Powerlifting, which focuses on only three compound exercises, is meant to force the body to work hard. It uses between 80 and 100% of one rep max. 

The squats, deadlifts, and bench presses are the three exercises that activate the most muscle fibres simultaneously. Powerlifting will not only increase your strength but also your testosterone.

Rest Between Sets

A study shows that taking long breaks during heavy lifting produces more testosterone than taking shorter ones. 

The researchers found that taking 120-150 seconds to rest produced the best response. This makes sense because it gives you time to recover and prepare you for the next heavy weightlifting set.  

Forced Repetitions

Forced repetitions are a great way to exhaust your muscles. To tap into the greatest testosterone-producing response, the muscle tissue needs to be pushed to the point where you are physically unable to do any more repetitions. 

It's almost impossible when we lift alone. Although we always have some fuel left, we think that our tank is empty. Forced rep-lifting can be helpful. 

You can ask a spotter to help you with five repetitions after you've reached what you think is the end. The spotter will likely have to lift the majority of the weight in the lifting phase of the exercise. However, when you lower the weight it's up to you. 

Lower Body Workouts

Studies suggest you should focus on your lower body workouts rather than hitting the bench several times per week in order to raise your t levels. 

In one study, the testosterone levels of men who combined leg exercises with an arm-only workout were significantly higher. 

It's not surprising that leg training includes compound exercises like squats or deadlifts. These are the types of exercises that will recruit as many muscle fibers as possible. 

I would recommend that you target your legs at least twice a week when creating your exercise routine. Start with big, powerful movements like the lunge, squat and deadlift. Then finish with leg extensions or leg curls. 

High Intensity Interval Training

You might wonder where cardio training fits into your workout schedule. Cardio is usually thought to be a mindless hour of walking on the treadmill or cycling. It's fine to do this for weight loss but to boost testosterone levels, men need to increase the intensity. 

High-intensity training intervals can increase testosterone while also promoting muscle growth and fat loss. 

This type of exercise, also known as HIIT or high-intensity interval training (HIIT), involves performing a series of bodyweight exercises rapidly without a rest until the end. 

For example, 10 pushups followed immediately by 15 squats would then be followed by 5 pullups before finishing with 3 burpees. 

Sprint Exercises

Sprints are a part of one type of HIIT exercise. Many people think sprinting is just fast running, but it's much more. Sprints are short, only a few seconds long. You must give your all to sprint. Sprints are quick but extremely effective. 

The testosterone level can be maintained by performing several sprints of 6 seconds with rests in between. 

Testosterone-Boosting Workout Plan

This testosterone exercise plan follows an A-B-A format.

You will be changing the order in which you perform the exercises from week to week. Focus is placed on total-body exercises that use movements to target as many muscle fibers as possible. 

You won't have to work out hard every day. After a heavier workout, we provide a lighter one. 

You can increase your reps if you do not have dumbells. You can choose to do bodyweight pushups instead of barbell pushups for the same intensity. 

Workout A

Four sets of four to six repetitions.

Use 80% to 85% of the maximum repetitions you can do in a single set. (Blow up your weight)

Deadlift: 8 x 4 to 10

(65% to 75% of 1RM)

Incline Barbell Bench Press: 4 x 8 - 10

(65 to 75%)

Barbell Bent-Over Row: 3 x 8 - 10

(65% to 75%)

Sprints: 6 x 3 seconds

Rest for 2 minutes between each.

Workout B

Five sets of eight to ten repetitions

Move the weight rapidly from 65% to 75% of 1RM

Five sets of Bodyweight Pull Ups to failure

(Do as many as possible for each set)

Five repetitions of the Stiff-Legged deadlift, 8-10 times.

(65% to 75% of 1RM) 

Five sets of Explosive Push Ups to failure

(Do as many as possible per set)

Sprints: two sprints of 7 seconds

Rest for 2 minutes between each.

Since testosterone levels are typically highest in the morning, we recommend performing your testosterone-boosting workout shortly after you wake up. It's fine if that isn't possible. You should still exercise, even if you are not an early riser. 


Exercise can help you boost testosterone, even if testosterone levels are at an all-time low for men. 

Concentrate on heavy lifting at 80%-85% of your 0ne rep max. Take your recovery just as seriously as your training. Eat a balanced diet, and sleep at least 7 hours each night.

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