Increase testosterone7/24/2023 In fact, the market is now with billions of dollars. With the rise in testosterone decline over the past decades, the market for natural testosterone production has dramatically shot up. For optimal results, perform 3 sets of 4-8 reps of big compound movements. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet ( 6 ). A 4-week 2007 study showed that strength training increased testosterone ( 5 ). This helps improve your body composition, build more muscle, and lose more fat.Īlthough general resistance training has shown to increase testosterone, strength training will boost it even more ( 4 ). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Strength training has a host of benefits for your body, and it’s one of the best ways to naturally increase your testosterone. Getting into a healthy weight range is arguably the most important factor you have control over for naturally optimizing your testosterone levels. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent ( 2).Īnother study involving wrestlers showed an improvement in serum testosterone levels after losing weight ( 3 ). One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. It’s no surprise that being overweight has negative consequences on your body’s ability to support high testosterone levels ( 1). Thankfully, it can be mostly solved with a few lifestyle tweaks.īelow, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. Today, low testosterone is on the rise, and it’s even more common to see it in young males. Research shows that it improves libido, muscle building, heart health, motivation, immunity, and brain health. Testosterone is the foundation of men and plays a critical role in their health.
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