5 Exercises for Men To Increase Testosterone

When it comes to men's health, testosterone is a major topic. Declining testosterone levels occur as a result of aging as well as lifestyle and diet factors. Overall, declining testosterone is associated with a range of symptoms you probably want to avoid. According to research, these include decreased lean body composition, lower energy levels, loss of muscle strength, decreased physical and cognitive functions, and worsening mood. While clinically low testosterone levels require advice from a professional, there are some steps you can take in the gym with your workouts that can increase your testosterone, even if you're not receiving supplemental testosterone. I've put together five of the best exercises for men to increase testosterone that you can start doing today.

According to research on exercise and testosterone, workouts that result in the greatest testosterone serum increases are compound exercises performed at a high intensity. This includes heavy lifting with squats and deadlifts as well as power-based exercises such as Olympic lifts and sprints.

Scientists cannot necessarily say the exact best repetition range to use, but somewhere between five and 12 repetitions with a heavy weight and 60 to 90-second rest are guidelines I tend to see across various authorities on the topic. For sprints, keep it high-intensity with short-medium rest periods for the best testosterone-boosting effect.

The following are my top five exercises for men to increase testosterone. For each exercise, choose a repetition range between five and 12. I usually prefer either six or eight repetitions. Rest for 60 to 90 seconds, and perform three to four total sets. Incorporate each of these once per week either in a single session or multiple sessions. Take two to three full days off throughout each week for recovery.