Testosterone is necessary for men to maintain lean muscle mass and bone density. It’s also vital for sustaining good mental health and a healthy sex drive. Men with low testosterone have higher rates of certain conditions including obesity, diabetes, heart disease, depression, and even dementia. While there are many prescription therapies on the market for increasing testosterone, natural testosterone boosters combined with exercise may offer similar results without dangerous side effects.
The following are five ways to maximize your testosterone production naturally with the use of exercise and natural testosterone boosters.
Regular Sprints
There have been multiple studies published that have clearly shown that short but intense sprints can increase testosterone. Interestingly, the same increases are not found in men who jog at a slower pace. For best results, include 5 to 10 short sprints that are no longer than 15 seconds in duration during a normal workout.
Lift Weights
Heavy lifting exercises like squats, deadlifts, bench presses, and Olympic lifts can offer significant testosterone-boosting results. In fact, they can provide much faster results than lifting higher reps of lower weights. If you’re new to lifting, start with weight machines, and lift two to three times a week. As you gain increased strength, consider switching over to free weights.
Increase Leg Strength
Lower body training that includes lunges and squats can bump up testosterone levels far faster than just arm-only training. When combined with other training efforts like sprints, bench presses, and deadlifts, you’ll have a testosterone-promoting workout that will produce results.
Avoid Too Much Cardio
While you will definitely benefit from regular cardio workouts, long endurance training sessions on a regular basis can actually drop testosterone levels. In a 2003 study, testosterone levels were much lower in cyclists than weightlifters. If you are training for a marathon or triathlon, you may need to accept that testosterone will be lower during your peak training times.
Add Natural T Boosters
Natural testosterone booster supplements are formulated specifically to promote your body’s ability to produce testosterone. When combined with exercise, regular sleep, and stress management, they can be effective in supporting healthy testosterone production.
