Experts suspect bodybuilding and testosterone are related due to the role of exercising in muscle synthesis…
Find out everything you need to know about bodybuilding and testosterone secretion in today’s blog!!
Wondering how to increase testosterone levels quickly and, even more so, what exercises can help you?
Well, don’t worry because there are numerous ways to restore healthy testosterone levels. And exercising might be the single best solution to get back the same youthful vigor and healthy T-production without ever spending a dollar.
In fact, what might tickle your fancy, even more, is knowing that some home exercises to increase testosterone are just about enough.
Yes, all you gotta do is get ready and active again to reverse dipping testosterone levels once and for all.
What’s more? You’re in for some good luck if you’re already into bodybuilding.
Experts have long been speculating how bodybuilding does increase testosterone and what moves you can try to get real results.
Here’s everything you must know before starting with a fitness routine…
Does Bodybuilding Increase Testosterone?
As men age, the body’s natural production of testosterone declines.
It’s a natural process and unfortunately has some severe consequences.
And being a youth hormone, it’s important to maintain a good balance of testosterone to stay fit and healthy.
But how is testosterone linked to workout routines? And how does working out increase testosterone?
To keep it simple, exercise may stimulate the release of hormones and can improve overall t-levels.
The more you exercise, the more spikes you’ll witness in your testosterone levels.
Moreover, if you are into bodybuilding, your hormone levels will change quickly because muscle growth requires testosterone.
Here’s everything you need to know in more detail…
How Does Bodybuilding Increase Testosterone?
Research is still being done in relation to the full effects of bodybuilding on testosterone.
However, what we know so far is that bodybuilding can increase testosterone levels but not for too long.
Consistent strength training with heavy loads to target the lower body with squats, deadlifts, and push-ups are effective in boosting the testosterone level.
Moreover, if the goal is solely to give a boost to the testosterone, exercise alone may not help.
There are certainly other factors that influence t-level in your body in relation to bodybuilding. Some of these factors include:
#1. Weight
Obesity is a big problem for men with low testosterone. If you are overweight, you can improve your t-levels by shedding pounds. In fact, there’s a direct relationship between high testosterone and lower body fat.
#2. Age
It’s a fact that testosterone levels decrease with age. And as older men tend to see a little low increase in post-exercise testosterone boost, they may need to work a little harder.
#3. Exercise Time
Testosterone levels fluctuate throughout the day. It’s at the peak in the morning and lowest in the evening.
Hence, you get the best response in the evening when t-levels are low. Therefore, it’s best to train during the evening.
#4. Fitness Level
Worried about not being in great shape?
Well, then let me tell you that the body of someone with a low fitness level responds more to the exercise and boost in testosterone as compared to those already in their peak great shape.
In men, the increase in testosterone can be seen pretty fast.
As soon as you start bodybuilding, your body will kick in producing essential hormones.
Whereas, it’s more of a challenge for women.
So, how to increase testosterone in women? And does weight training increase testosterone in females too? Let’s find out.
Does Weight Training Increase Testosterone In Females?
Women face more challenges when it comes to testosterone production.
Until and unless they cross a threshold activity, there won’t be a boost in their testosterone levels.
Furthermore, it requires a longer and more intense workout and still, the testosterone increase may not kick in for days or even weeks.
There’s no doubt that exercise can naturally boost the testosterone level in both men and women.
However, the type of exercise may vary depending upon age, sex, and fitness level.
Nevertheless, while testosterone is a male hormone, for females, regulating it is important to maintain a healthy and active life.
Also, it must be noted that women may face several health problems if the t-level is too high.
So, females must maintain a scheduled workout routine that’s not too overwhelming for them while being effective.
Well, there’s no doubt testosterone has a major role to play in everyone’s life. And exercise can indeed help with your dipping T-levels.
But what exercises work for real?
Here’s a rundown on the best exercises to increase testosterone in both men and women.
Best Exercises To Increase Testosterone
If you want to increase testosterone naturally, there are different methods and protocols out there.
But before getting specific, it’s important to note that not just any exercise can increase testosterone.
So, before you get carried away and start to carve your own testosterone workout plan, it’s crucial to know the type of exercises that increase testosterone.
#1. Resistance Training
Often referred to as weight training, resistance training is the stereotypical natural testosterone booster. It makes your muscles work against the weight force.
Notably, the process of building new muscles is called muscle-protein synthesis which requires testosterone.
Hence, lifting heavy weights and progressive resistance training will trigger better testosterone production.
And if you’ve been wondering does push-ups increase testosterone, then the answer is yes, it does.
Being a resistance exercise in which you use your own body weight as resistance, doing push-ups can increase testosterone level.
Some of the resistance training exercises are:
- Squats
- Deadlifts
- Chin-ups/pull-ups
- Bent over row
- Push-ups
#2. HIIT [High-Intensity Interval Training]
HIIT is a combination of short and intense exercises with periods of rest or low-intensity exercise.
And if studies are to be believed, you can boost your t-level by performing HIIT.
Apart from burning calories and reducing fat, HIIT can increase your testosterone level in a short time.
Some of the High-Intensity Interval Training exercises are:
- Crunches
- Jumping Jacks
- High Knees
- Cable chops
- Sit-ups
#3. Circuit Training
Circuit training involves a series of specific exercises. One of the popular examples is switching between different machines at the gym to work on different muscles.
Doing only resistance or only aerobics will be of no use.
Hence, it’s better to mix aerobic and resistance training exercises for better results.
Some of the circuit training exercises are:
- Burpee Workout
- Burpee box jumps
- The running sandwich
- Squat routine
- Tabata push ups and lunges
#4. Crossfit
The next best exercise to increase testosterone is CrossFit which is a hybrid of cardio, resistance, and HIIT.
It is a full-body workout that activates hormones.
Some of the CrossFit exercises include:
- Pull-ups
- Sit-ups
- Rope training
- Jumping Squats
- Lunges
Now that you know how does bodybuilding increase testosterone and also about the best exercises to boost testosterone, it’s important to also know about those exercises you need to avoid when aiming to increase your testosterone.
Exercises To Avoid [If You Want To Increase Testosterone Level]
While HIIT and strength training has proven links to increased t-levels, there are certain exercises that have opposite effects.
Endurance training, such as cycling and running for longer hours increase cortisol levels and decrease testosterone.
However, if you manage to maintain a balance of cortisol levels, a bit of cardio would be beneficial. But only a little!
When wanting to increase testosterone, it’s best to emphasize resistance training.
With that said, let’s get into more details with some Q&As.
FAQs
Here are some of the related queries frequently asked by our readers.
#1. Do bodyweight exercises increase testosterone?
Exercises like bodyweight squats, push-ups, pull-ups cover a wide range of your muscles across your body leading to more strength and testosterone.
#2. Which exercise increase testosterone the most?
Resistance training is the best exercise to boost the testosterone level naturally.
Practice resistance exercises by holding extra weight like barbells or use your own bodyweight for a significant increase in testosterone.
You can also use a resistance band or other methods.
#3. How much running lowers testosterone?
While running can help you lose weight and increase t-level, running for long distances could result in lower t-levels in both men and women.
Therefore, endurance exercises like running are not recommended for trying to boost testosterone levels because it leads to increased cortisol, the stress hormone.
#4. How do bodybuilders increase testosterone?
With a balance of resistance training and endurance training, bodybuilders boost their testosterone levels.
Lifting weights and doing other strength training workouts have a great effect on your t-level.
Apart from these, bodybuilders also use natural testosterone boosters and follow a healthy diet.
Conclusion
Despite being known as a male hormone, testosterone affects females too.
So, if you want to banish the negative health effects of low T, exercise is the most reliable and healthiest way to reverse the dip in testosterone levels.
Consistent resistance training and HIIT exercises can help maintain a healthy testosterone level in both males and females.
And while bodybuilding does increase testosterone in men pretty quickly, it might take some time for a woman’s body to reflect the changes.
But rest assured bodybuilding does up your testosterone levels completely naturally and safely!
So, when are you going to start your testosterone-increasing bodybuilding fitness routine? Drop your thoughts in the comments section down below.