23/03/2024
The best exercises to increase testosterone
Weightlifting
“Research has shown that lifting heavier weights is the best form of exercise to boost testosterone,” says Dr. Jadick. “As muscle mass increases, it will trigger the body to produce more testosterone.”
He suggests performing two sets of three to five reps at 95 percent of your maximum effort, targeting larger muscle groups, like the quadriceps, hamstrings, back and chest. But don’t ignore smaller muscle groups, like the biceps, calves and shoulders: Strengthening your entire body helps prevent injury and speeds up your metabolism.
If you are new to weightlifting, hire a personal trainer for at least one session to show you the ropes so you don’t get injured.
High-intensity interval training
High-intensity interval training (HIIT) has also been shown to raise testosterone levels. A few studies suggest resting for one to two minutes between intervals has most benefits.
“I recommend lifting weights for 30 to 45 minutes two to three times per week,” says Dr. Jadick. “On your off days, do cardiovascular exercise or HIIT.”
This combination will not only enhance testosterone, it will also promote good heart health.
