5 Workouts That Will Boost Your Testosterone Naturally

We always talk about the hormone problems that a woman goes through. Of course, it is true that a woman’s body especially goes through continuous transformation right from the time of birth to the time of menopause. However, males too get affected with an imbalance in their hormone levels. And the one hormone which keeps the men always happy is the testosterone hormone. So, ideally when we ask someone what comes to their mind when we mention testosterone, they usually answer on the lines of macho man, road rage, violence, aggressive man, impatient man, etc. Testosterone, dear friends is more popularly known as the male hormone. It is this hormone that makes man a man. This hormone is responsible for the development of the sexual organs of a man as well. And let us tell you that the presence of good levels of testosterone hormone is more than just sex or pleasure. This hormone also helps in the muscle gains of a man. The testosterone also helps in regulating a number of processes in a man’s body.

It is said that at the age of twenty, a man’s testosterone levels are at its peak. And once the man reaches the age of 40, the testosterone levels in him start declining by 1% every single year. Now, as we mentioned earlier, a man’s testosterone levels are also responsible for the developing and building of the muscle mass in the body. Now, if you’re a man whose testosterone levels are dropping because of the age factor of 40+ or if your body is simply having low levels of testosterone, then don’t worry there are some solutions to this. It’s understood that a man wants to look macho and manly throughout his lifetime and not just at the time of teens or during the wedding. Therefore, here’s a curated list of five special workouts that will help boost your testosterone levels naturally. Read on.

To maintain high levels of testosterone, it is better to eat the foods that will boost the same. For example, we need to eat foods that are rich in zinc, magnesium, shellfish, egg yolks, etc. And several body builders and trainers have also said that heavy resistance training exercise protocols also help in increasing the T levels in men. And when we say exercises, we mean to say multi-joint exercises which use body’s largest muscle groups.

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Testosterone Boosting Workouts: How They Work

The exercises selected here to boost the testosterone levels involve major body movements and patterns. It also maximizes the time spent in gym. What you need to do while performing these exercises is that you need to devoted to performing three days a week on a consecutive manner.

For every workout day of yours, don’t practice the same routine. Mix and match your exercises to keep yourself motivated the right way. Let’s have a look at the exercises now.

  1. DeadLift


Deadlift easily fits into one of those multi muscle group exercises that can easily boost one’s testosterone levels. There are many variations that have been designed for deadlift which targets a specific area of musclegroups. However, we think that it’s best for you to go with common one. Doing this exercise will up your T levels and will also leave you with massive back, forearms, legs.

Sets: 5
Reps: 5
Rest: 5 min

How To Do It:

  • Stand with your legs hip width apart. Now bend down and hold the bar’s handle just outside of your knees.
  • Keep your lower back in its natural form (an arch). Now gather all the strength you’ve got. Drive your heels onto the floor, and pull the bar up to your shins until you find yourself standing with hips extended completely and the bar is in a position in front of your thighs.
  1. Back Squat

Back Squat

This compound move is also known as the king of exercises as it makes use of your entire body in order to lift and project the weight upwards. This exercise makes you feel primal in every form. The University of Texas came up with a study that showed performing squats can up ones testosterone and growth hormone levels by a hundred folds than the other exercises.

Sets: 5
Reps: 5
Rest: 5 min.

How To Do It:

  • Pick your barbell and set it on a lower rack just at about your shoulder’s height on the stand. You can position yourself in front of the stand, grasp the barbell, and with all your might raise it until your upper arms are parallel to the floor.
  • So, the barbell is out of the rack and is resting on your upper back now. Now place your legs hip width apart, the usual squat position. Get as low as you can and squat without losing the natural arch of your back.
  1. Bench Press

Bench Press

The aim to boost testosterone can be achieved if we do exercises that recruit muscle-to-muscle during exercises. We shouldn’t be performing any isolation move exercises like the bicep curls. Exercises are bench press is ideal to achieve T level goals in men.

Sets: 4
Reps: 8
Rest: 2 min.

How To Do It:

  • Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench.
  • Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
  1. Pull-up


Sometimes, we simply need to ditch the kit and get back to doing the old school calisthenics. And the best thing about performing a pull-up is that it can be performed anywhere with an overhead bar. At home, at work or at gym, this exercise can be done anywhere.

Sets: 4
Reps: 8
Rest: 2 min.

How To Do It:

  • Find an overhead bar, grab it underhand with shoulder width.
  • Now place yourself like you’re hanging from the bar and slowly pull yourself up until you can find your chin above the bar’s hight.
  1. Push-ups


Push-ups helps to naturally increase the testosterone levels of your body. The trick to gain on your T levels while doing push-up is to do as many sets and repetitions as possible as this causes a greater increase in testosterone.

Sets: 4
Reps: 10
Rest: 2 min.

How To Do It:

  • We know you’ll know how to push-ups. But we still want to run you through on how to do it the right way. Place your hands on the floor in a way that they are shoulder width apart.
  • Now keep your abs braced, body on a straight line, and then squeeze your shoulder blades together.
  • Lower you body till you feel that your chest is just one inch above the floor.
  • And then get back to square one.

Did You Know?

Testosterone is actually synthesized from cholesterol. And the testosterone levels are very carefully controlled by the pituitary glands of the brain.

Doing the above-mentioned exercises religiously on a regular manner will help you higher your testosterone levels in the most natural way.

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