Hello today my article will be about the best exercises that will help you boost testosterone which will help you build muscle and lose body fat faster. In this article we will cover about what exercises you should do to boost testosterone, how often you should do them and rep and set range to boost testosterone. So stay with us until the end.

Boosting testosterone is very beneficial for your health and if your goal is to build muscle or lose weight boosting testosterone will help you reach your goal faster. Having higher T-level will help you boost the protein synthesis in your body if you are a bodybuilder. And if you are trying to lose fat or if you are on cut boosting testosterone will help you to burn more fat by increasing your metabolic rate.

Benefits of boosting testosterone

benefits of boosting testosterone

Boosting testosterone has many benefits that are proved by many studies. some of these benefits are higher metabolic rate, building more muscle, reduced body fat, lower cortisone which means lower stress and other many countless benefits. Testosterone can increase protein synthesis which can help build muscle faster. And to get these benefits you need to boost your testosterone. There are many ways to boost your testosterone and the most effective way to boost testosterone are exercise and diet. So to boost testosterone there are specific exercises you should do and there are specific foods you should eat but know we will talk about only exercises to boost testosterone. You can get an article here about foods to boost testosterone.

Exercises to boost testosterone

Notice: - If you are a person with testosterone deficiency or with a very low testosterone you will not get big changes from these exercises on your health.

The best exercises to boost testosterone are strength training that targets multiple muscle groups and multiple joints because your body produces more testosterone when you exercise more muscle groups and more joints. Many studies have proved that strength training will help to boost testosterone in both short and long term. So today I brought you the best exercises that will do what you want. Without further talk let’s dive in to the topic. Here are the best exercises that will help you to boost testosterone.

Dead-lift: - dead lift is the number one exercise to boost testosterone. And it is also common among power-lifters. Dead-lift has greater effect on your testosterone production than any other exercise because it has a direct effect on your neural system than any other exercise. So to boost testosterone you should perform the exercise 3-5 reps of 4-5 sets until failure for 2-3 times a week.

But this exercise is not recommended for people who have back problem and for kids. If you have any health issues you should consult your doctor before performing this exercise.

Pull-ups /chin-ups:- pull ups/chin ups are another best exercises that will help you boost testosterone. These exercises target many muscle groups like lats, biceps, forearms, (moderately) abs and other smaller muscle groups. That’s why these exercises boost testosterone. To get the most out of this exercise you should perform it 6-8 reps of 3-4 sets until failure for 2-3 times a week. But these exercises are hard to done for beginners. So if this exercise is hard for you to do you can do exercises to strengthen your back, biceps and grip strength. but until then you can do other alternatives that are mentioned on this post.

Squat: - squat is the best exercise to boost testosterone next to dead-lift. Because it exercises many muscle groups like your quads (which is one of the biggest muscle groups in your body) and hamstring. It also exercises other smaller muscles. To get the most out of this exercise you should perform it 4-6 reps of 2-4 sets for 2-3 days a week. If you are a beginner you can start with free weight squat and increase the load after you adapt to the free weight. But it is better to do weighted squat because free weight squats are easier to perform. So it will not challenge your muscles enough.

Dips: - dips are also a great exercise to boost testosterone. They activate your chest, shoulder, triceps and other smaller muscle groups. This exercise is one of the challenging exercises for many people which make it great to challenge your muscles well. and it’s easy to add weight to the exercise when you adapt to the exercise. To get the most out of this exercise you need to do it 5-8 reps of 3-4 sets for 2-3 days a week. And you can add weight when you adapt to the free weight dips. But this exercise is over challenging and hard to perform for many people. So if you are one of these people who can’t do this exercise you can do easier exercises that can strength your chest, triceps and shoulder like push ups and floor dips but until then you can try other alternatives that are mentioned in this post.

Push up:-push up is a good exercise to boost testosterone but it will not be as effective as other exercises that are mentioned above. To make this exercise effective enough you need to perform it 6-10 reps of 3-4 sets for 2-3 days a week. But push up is easier to perform without extra challenge on your body. So to add the needed pressure to your body you can use resistant bands which are accessible with affordable price.

Bench press:-bench press is an exercise that works out your chest, triceps and shoulders which target’s similar muscle groups with push up with only little difference.  And this exercise will have almost similar effect with push up on your testosterone production. But before starting bench press you should do be comfortable with body weight exercises like push or you should train first with a light weight. Then you can change to the heavier weight training. To boost your testosterone you should perform the bench press exercise 6-8 reps of 3-4 sets for 2-3 times a week.

TIPS:-the exercises mentioned above are the best exercises to help you boost testosterone but exercise lonely will not give big results. So to get the most out of this exercise you should combine it with foods that can help you to boost testosterone. If you want to know which foods will help you to boost testosterone you can see an article about ‘best foods to boost testosterone’.

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