The hormone testosterone is of huge importance for every man’s health. As you already know, the production of this hormone declines as you age and induces various symptoms ranging from low sex drive to loss of muscle mass and increased body fat.
Don’t let these changes overwhelm you because it is entirely possible to increase testosterone in a natural manner. Exercise poses as a valid solution and you can easily create your very own testosterone-boosting workout plan. This article explains how.
Is Exercise Really Effective?
Facing the reality that aging process and lifestyle factors affect hormone levels can be tough and it is easy to assume that nothing will help you. That said, you will be happy to know that benefits of regular physical activity for this purpose are well-documented.
For example, a study whose findings were published in the European Journal of Applied Physiology discovered that active men have a better anabolic hormone environment and semen quality than sedentary counterparts.
The Journal of Clinical Biochemistry and Nutrition featured a study which found that increase in physical activity was more beneficial for testosterone levels than weight loss for participants.
These are just examples of some out of a multitude of studies which confirmed that regular physical activity is vital for a testosterone boost.
Okay, regular exercise is beneficial, but what to do? Create your own workout following these steps.
1. Three Multi-Joint Exercises
As you can conclude based on their name, multi-joint exercises activate different joints in your body and they also engage various muscle groups that work simultaneously to help you burn calories. These maneuvers also help tone your body and develop a strong, lean physique. Moreover, multi-joint exercises accelerate the resting metabolic rate after a workout.
Multi-joint exercises also decrease the risk of injuries and they fit perfectly into the strength training which is beneficial for testosterone.
A study of the Mechanisms of Aging and Development found that strength training induces growth hormone and testosterone release, regardless of the person’s age.
You have plenty of options here since there are numerous multi-joint exercises to do. Start your testosterone-boosting workout plan by opting for three exercises and write them down on a piece of paper along with the warm-up exercise.
2. One Minute Of Rest Between Sets
When it comes to workouts, you should focus on performance and proper execution of each move rather than on speed. We get so consumed with speed and want to finish our exercises as fast as possible thinking it means we’re progressing. The reality is that we can’t activate our muscles properly if we don’t do those exercises the right way.
While you are creating your workout plan, you should also count the five-minute break between exercises. Basically, you will perform six straight sets of one exercise with 60 seconds of rest between each set.
By the time you complete the last set you will be tired, so taking a five-minute break allows you get ready for the next exercise.
3. Workout Time Should Be 20-30 Minutes
We tend to think that the longer we exercise the better. However, that is not the case. Too much exercise increases levels of stress hormone cortisol.
Higher cortisol levels negatively affect testosterone and vice versa. Your workout should last about 20-30 minutes in order to avoid the consequences that would come with over-training.
Although the primary focus of your testosterone-boosting workout is strength training, you shouldn’t underestimate the power of aerobic exercises such as sprinting. In fact, a growing body of evidence confirms that Sprint can boost testosterone significantly. One study found that brief sprint interval exercise led to an increase in growth hormone and testosterone.
You don’t have to sprint the same day as you do other exercises. Ideally, you should alternate cardio and strength training e.g. today cardio, next time strength. You should sprint about 20-30 minutes, if your fitness levels are low, you can start with 10 minutes and work your way up.
5. Lift Weights
One of the most beneficial exercises for testosterone boost is weightlifting. Don’t push yourself to lift more than you can take at that time.
The trickiest part of this workout plan is to determine the sufficient load. For most men, a load that is as close to 9 RM as possible works the best. From there, try to get at least six reps per set.
6. Rest 48 Hours Between Workouts
Your body hates monotony and repeating the same training day in and day out is incredibly monotonous. To get the much-desired testosterone-boosting effects, you should rest 48 hours between workouts. Of course, this doesn’t mean you should do nothing for two days.
While you’re resting from strength training, you can do cardio or some low-intensity exercises. The same goes for sprinting, on the days when you’re not engaging in this training, do strength exercises.
7. Use Different Exercises
Three multi-joint exercises you chose at the beginning of your workout plan should not be the same exercises you’ll repeat all the time. Why? You won’t experience the expected results because your body will get used to them. Ideally, you should introduce three new exercises to the routine on a weekly or bi-weekly basis. It is practical to alternate these three exercises each week.
8. 12 Minutes Of Meditation
Meditation should be done every day i.e. whenever you complete your workout. It helps your body and mind relax and de-stress. Mindfulness meditation lowers cortisol levels, thus allowing testosterone production to enhance naturally.
The natural aging process, unhealthy diet, stress, and sedentary lifestyle are the main culprits for depleting testosterone levels. In turn, men experience symptoms such as weight gain, loss of muscle mass, low sex drive, but all of them can be fixed with a regular physical activity.
You can create your own workout that includes multi-joint exercises, weightlifting, even sprint. Make sure you alternate strength and cardio, take breaks and introduce a new set of three multi-joint exercises each week. You have the freedom to experiment and find your own testosterone-boosting formula.