Exercising is a guaranteed way to increase testosterone and HGH naturally.
Professional trainers and doctors believe if you’re interested in naturally boosting your youth and male sex hormones, exercising can definitely help.
The fountain of youth hormones, namely HGH and male sex hormones, testosterone, start to decline after a certain age, and it is something most men need and want to get more of.
So, how do you boost T-levels?
Well, the good news is you can boost your testosterone and HGH to the next level by performing a few moves.
To elaborate, doing particular exercises including bodyweight training and weightlifting is found to provide a guaranteed increase in testosterone level.
Hence, without wasting much time, read on to know about all the exercises to increase testosterone and HGH.
Exercises to Increase Testosterone and HGH
If you are dealing with low testosterone, exercises may help.
However, it’s important to learn that not just any exercise will boost your testosterone and HGH.
There are specific types of exercises that support the secretion of more testosterone than others.
Some of the testosterone boosting exercises include:
#1. High-Intensity Interval Training
High-intensity training is known to burn calories in a short span and reduce body weight as well.
Characterized by short yet intense bursts of movements, it is also combined with exercises of a short rest period or low intensity.
Moreover, it has also shown promising results in boosting testosterone levels. Many studies suggested 1-2 minutes of the rest period to reap better benefits.
#2. Resistance Training
Resistance training AKA weight training makes your muscles work against a weight force.
This weight could be anything from weight machines to resistance bands to your own weight.
Lifting heavy weights is probably one of the best testosterone-boosting exercises.
According to studies, resistance training 3 times a week for 4 weeks showed immediate as well as overtime increase in testosterone levels in men.
#3. Bodyweight Training
It might surprise you but the fact is that you can also boost testosterone and HGH without lifting heavyweights.
In exercises like bodyweight squats, push-ups, pull-ups, and sit-ups, you use your own weight as resistance and exercise numerous muscles throughout your body.
Moreover, when you perform bodyweight exercises, you not only build strength but also boost HGH.
Nevertheless, the most exciting part of bodyweight exercises is that you don’t have to go to the gym or purchase any gym gear. You can start right away at home.
Exercises have a wide range of benefits, and when it comes to testosterone and HGH, if you are running low on these primary male sex and youth hormones, the following exercises can help increase T-levels and HGH naturally.
Testosterone Boosting Workout Plan
Add these to your workout routine or make a schedule from scratch with these exercises.
#1. Muscles UP [Strength Training]
Muscles Up is a type of advanced strength training exercise that is also the king of all the upper body exercises.
In a neuromuscular movement, the combination of its dips and pull-ups stimulates the endocrine system as well as the synthesis of testosterone.
Although it’s not an effortless exercise, it’s a must to add movement to your testosterone workout plan if you want to enhance testosterone levels quickly and side by side reap the neuromuscular benefits as well.
#2. Bent-Over Rows [Weight Training Exercise]
The bent-over rows or barbell rows are a compound exercise; that is to say, it works on more than one muscle group.
It’s true that most people do hate this exercise, but 10 reps of bent-over rows can be one of the best HGH boosting exercises.
Moreover, by doing this pulling workout, you can experience an immediate boost in human growth hormones.
Adding to this, it offers a quick overload to the core, legs, low back, lats, rhomboids, and biceps.
#3. Sprints [High-Intensity Interval Training]
Sprint is a great addition to your resistance training sessions that can take your physical fitness to the next level.
Moreover, sprints are just a perfect option if you really have a short time for exercise.
As proven in research studies, 60 minutes of short and intense sprints can help increase human growth hormones.
Not only this, but it’s also one of those testosterone-boosting exercises that show quick results. For instance, just 5 sets of sprints can raise your t-levels.
However, it might be for just seconds, and you need to give everything to see better results.
Henceforth, if you’re looking for both a short-term and long-term spike in HGH and testosterone, sprint is the one to go for.
#4. Deadlift [Weight Training Exercise]
Apart from building muscle and power, the effect of heavy training on the secretion of hormones plays a crucial role.
Deadlift is one of the compound exercises that work on multiple big muscles, making it apt for boosting testosterone.
Growth hormones and testosterone levels increase after a heavy deadlift session. However, it needs to be balanced with rest and recovery.
To elaborate, heavy deadlift training with short rest periods can boost the production of your testosterone.
And if you keep the rest period less than 90 seconds, it can even spur growth hormone production.
#5. Weightlifting [Strength Training]
Weightlifting is the one best answer to your query “how to increase testosterone levels quickly.”
Using weights for resistance, strength training helps gain muscle mass and also works as a natural trigger for your body to produce more testosterone.
And if researchers are to be believed, heavy weightlifting is one of the best exercises to increase testosterone and HGH.
Notably, when it comes to raising your HGH levels, weightlifting has a remarkable impact as compared to other strength training exercises.
Moreover, in your weightlifting regime, you can add the following exercises to boost HGH and testosterone:
- Squat
- Bench press
- Row
- Overhead press
These are multi-joint exercises that target the body’s largest muscle groups. However, you mustn’t ignore the small group of muscles including biceps and calves.
Moreover, this is an exercise that involves your entire body and boosts your metabolism.
#6. Push-Ups [Bodyweight Training]
If you’ve been looking for testosterone boosting exercises without weights, push up is one such resistance exercise.
But do push-ups increase testosterone?
Yes, push-ups can definitely increase your t-levels.
However, when compared with lower body exercises, push-ups stimulate lower testosterone secretion.
This is because lower body exercises use bigger muscles and incorporating larger muscles into your workout produces more testosterone.
Henceforth, push-ups do increase testosterone but are not as effective as lower body exercises that use a lot of muscles.
#7. Barbell Squat [Strength Training]
Squat is a fundamental weight training technique, which is sometimes also called “king of exercises.”
According to a study by the University of Texas, performing squats stimulates more testosterone and HGH as compared to similar leg press sessions.
However, to get the most out of its hormonal-boosting properties, one needs to perform it with the required intensity.
#8. Clean and Press [Weight Training Exercise]
If you want to up your male hormones, you need to work on a lot of muscle groups.
Therefore, the aim to boost testosterone should also include recruiting as many muscles in the exercises as possible.
Having said that, clean and press is a two-part weight training exercise that hits legs, core, arms, forearms, shoulders, and back in a single move.
#9. Military Press [Weight Training Exercise]
At first, it might appear that you are only working on your arms and shoulders; however, it’s not true, and you need to look closer.
Especially when you perform slow reps, you also work on your obliques, core, and lower back at the same time.
To add variation, you can also perform it while sitting.
Moreover, this is one of the best exercises to increase testosterone levels because you’re doing resistance training against the force of the weight pulling against gravity.
And as you can see, it’s a compound exercise targeting multiple muscles at one time.
Thus, testosterone-boosting is inevitable when you perform it properly.
#10. Leg Press [Resistance Training]
Not skipping the leg day is one of the tips to add to your testosterone-boosting workout plan.
Leg press helps build muscle mass and burn fat. Not to mention, it naturally boosts testosterone in men.
Additionally, it is an effective exercise to strengthen your glutes, calves, and other muscles. However, you need to perform it correctly to avoid stressing your lower back.
So, if you are one of those who are not into leg days, think twice before you skip this one.
These exercises are the most surefire way to level up your primary male sex and youth hormones.
However, there are certain points one must keep in mind while performing HGH and testosterone-boosting exercises.
How to Increase Testosterone and HGH [Helpful Tips]
Here are some of the suggestions to utilize in order to maximize the effectiveness of the above-mentioned exercises and balance both HGH and testosterone.
#1. Take Longer Rests
You might not have noticed before but taking an ample amount of rest is a vital component of an effective workout.
As per research, a rest period of around 120 seconds between each set has a great impact on raising t-levels.
#2. Avoid Too Much of Cardio
While strength training and HIIT have proven benefits when it comes to boosting testosterone and HGH, there are certain exercises that have adverse effects.
Excessive cardio or endurance training like cycling and running for hours increases cortisol levels and decreases male sex hormones simultaneously.
However, maintaining a balance between all the exercises will surely have only benefits for your body.
#3. Perform Forced Reps
When doing exercises to increase testosterone and HGH, push your body and do forced reps.
As per the research done in Finland, doing repetitions or forced reps has a major effect on testosterone generation rather than simply doing as much as you can.
So, the next time when you are weightlifting, ask your gym partner to assist in completing additional reps.
Notably, apart from all the above-mentioned tips, it’s highly recommended to get a full night’s sleep on a heavy workout day.
It’s because adequate recovery is vital to repair and rebuild the muscles used during a workout. Thereby, maintaining the right balance between testosterone and GH production.
Moving on, along with these exercises, there are a few other ways to heighten t-levels and HGH.
Other Ways to Boost Testosterone and Growth Hormone
While exercises can be very helpful in leveling up your hormones, you still need to back it up with a proper diet and rest.
As a matter of fact, eating habits, exercises, and sleeping patterns collectively have an impact on the increase and decrease of these hormones.
#1. Foods That Boost Testosterone
As you already know, testosterone and HGH decrease with increasing age. Hence, the importance of a nutrient-dense diet cannot be overlooked.
As a result, adding foods that boost testosterone to your meal plan won’t be a bad idea.
Some of the testosterone and HGH boosting foods are:
- Tuna
- Egg yolks
- Shellfish
- Oysters
- Beans
- Beef
- Yogurt
Adding to this, you must add an ample quantity of protein to your diet.
To clarify, protein breaks into an amino acid that leads to a boost in growth hormones. You can try high-protein foods, such as turkey and chicken.
#2. Take Ample Amount of Rest
When it comes to boosting t-levels and growth hormones, enough sleep is as important as immersing yourself in a hardcore exercise regime.
If you are not used to a minimum of 7 hours of sleep, you are undoubtedly baring your body from the chance to produce these hormones.
As a matter of fact, 70% of growth hormones are produced while you are asleep.
Additionally, sleeping also reduces stress. And if you want to see an upsurge in your testosterone levels, you must reduce your cortisol levels.
#3. Watch Your Sugar Intake
There is said to be a link between insulin and depleting HGH. Hence, you need to watch your sugar intake in order to maximize the production of male growth hormones.
For this, you need to cut down the intake of sugar and refined carbs, such as white bread, pasta, and sugary beverages.
Also, you must take meals on time, that is to say, eat all your meals at least 2 hours before going to bed.
It’s because late-night snacks trigger insulin production.
#4. Reduce Body Fat
As per studies, losing excess fat, especially around the abdominal area, leaves a positive impact on the level of growth hormones.
Moreover, it was also well stated in another study that obese people, after losing weight, returned to normal HGH levels.
This is also one of the reasons to avoid late-night snacking and sweet treats.
Avoiding high-sugar meals regulates your insulin level and keeps a check on your weight.
#5. Take Supplements
Together with foods, people also take supplements to increase HGH and testosterone.
Gone are the days when people were skeptical about taking health supplements.
These days, using supplements to increase testosterone naturally has become more common.
With time, not only people’s perceptions have changed, but the quality of the supplements has also drastically improved.
The supplement market is now filled with numerous natural testosterone and HGH boosters that are effective as well as safe.
A continuous decline in testosterone and HGH levels may drive a man crazy. And if you are low on testosterone, the above-mentioned exercises are your sure-shot answer.
Now that you know all about various exercises to boost growth hormones along with other useful ways, why not learn a bit more to know how to raise testosterone quickly.
FAQs
This segment offers additional help and resources to supplement your understanding of exercising and hormonal secretion.
#1. Do leg workouts increase testosterone?
Yes, studies prove that leg workouts increase testosterone. They target your body’s biggest muscles and trigger hormonal reactions.
#2. Do squats increase testosterone?
Squat, being a compound exercise, is great for increasing testosterone. According to the University of Texas, performing squats stimulates more testosterone and growth hormones as compared to similar leg sessions.
#3. Do lunges increase testosterone?
Undoubtedly, lower body training leads to a significant rise in testosterone levels.
So, no matter how many biceps curl you do, unless you do squats and lunges, your T-level is not going up.
#4. Is running good for testosterone?
Short and intense running can definitely help in boosting testosterone. However, those running for long hours or doing chronic endurance training might see an opposite effect on their t-levels.
#5. Can you build muscle with low testosterone?
Testosterone helps in muscle-building, and low testosterone can cause loss of muscle mass.
Hence, building muscles with low testosterone could be challenging.
#6. What food increases testosterone the most?
Fatty fish like salmon, tuna, and mackerel rich in vitamin D are natural testosterone boosters.
Low-fat milk, egg yolks, beans, and fortified cereals also help.
#7. What happens if you run out of testosterone?
Lack of testosterone has long-term and serious effects on your body. It leads to weak bones, which potentially causes osteoporosis, hair loss, low sex drive, memory loss, and weight gain.
#8. Can too much exercise decrease testosterone?
Repetition of intense exercises without proper rest can cause a decrease in testosterone levels. Additionally, intense endurance exercises reduce t-levels by 20-40%.
#9. Does garlic increase testosterone?
Garlic encourages better sperm quality and also triggers your body to produce more testosterone. You can take dietary supplementation of 0.8g/100g garlic to increase testosterone.
#10. Which herb increases testosterone?
Ashwagandha, fenugreek, and Tribulus Terrestris are some of the herbs that increase testosterone.
#11. Does sprinting increase testosterone?
Sprinting is a high-intensity activity and a natural testosterone booster.
#12. Does walking increase testosterone?
Yes, walking up a steep hill is one of the exercises that increase testosterone.
#13. Does exercise increase testosterone in females?
Testosterone secretion can increase in women from exercising, and the effects can be from little to none.
#14. Does cycling increase testosterone?
Cycling is a chronic endurance exercise, and doing it for long hours can result in low testosterone.
Final Words
All things considered, if you’re concerned about declining testosterone and HGH levels, which is quite normal, you can implement the above-mentioned exercises while considering all the tips and a healthy lifestyle.
Implementing these will unquestionably bring life-changing benefits to men with severe hormone deficiency.
Moreover, you can also get checked by a physician because sometimes you may need more than a workout and a diet plan.
Well, utilizing natural methods to increase testosterone usually does little to no harm, and exercising, anyways, has multiple health benefits. So, no loss in pumping one or two sets of squats early in the morning!