There is no one-size-fits-all answer to this question, as the best exercise routine for boosting testosterone will vary depending on an individual’s age, fitness level, and overall health. However, some general guidelines for boosting testosterone through exercise include:
- Incorporating both resistance and cardiovascular training into your routine. Resistance training, such as weightlifting and bodyweight exercises, can help increase testosterone levels, while cardiovascular exercise can help improve overall health and fitness.
- Focusing on compound movements that engage multiple muscle groups at once, such as squats, deadlifts, and bench presses. These exercises can help increase testosterone levels more effectively than isolation exercises that only target a single muscle group.
- Varying your routine and challenging your body with new exercises and intensities. This can help prevent your body from adapting to a set routine and can keep your workouts effective in boosting testosterone levels.
- Getting enough rest and recovery time between workouts. Testosterone levels are typically highest in the morning, so it can be helpful to schedule your workouts for the early part of the day. Additionally, allowing your body adequate time to recover between workouts can help optimize testosterone levels.
Exercise Examples To Boost Testosterone
- Squats: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Lower your body as if you were sitting back into a chair, keeping your back straight and your knees aligned over your toes. Push through your heels to return to standing.
- Deadlifts: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees slightly and hinge forward at the hips, reaching your hands toward the ground. Keep your back straight and engage your core as you lift the weight up to your hips, then lower it back down.
- Bench press: Lie on your back on a flat bench with a weight in each hand. Bring the weights to your chest, then extend your arms straight up, lowering the weights back down to your chest. Keep your back and feet flat on the bench and engage your core throughout the exercise.
- Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to toes. Lower your body down until your chest nearly touches the ground, then push back up to the starting position. Keep your core engaged and your body in a straight line throughout the exercise.
Best Time To Exercise To Boost Testosterone
The best time to exercise to boost testosterone will vary depending on an individual’s schedule and preferences. However, there is some evidence to suggest that exercising in the morning may be the most effective for boosting testosterone levels. Testosterone levels are typically highest in the morning, so a workout first thing in the day may help maximize these levels. Additionally, exercising in the morning can help improve overall energy and focus for the rest of the day.
Best Meals To Eat Before Exercise To Boost Testosterone
There is no one-size-fits-all answer to this question, as the best meal to eat before exercise to boost testosterone will vary depending on an individual’s overall diet, fitness goals, and health status. However, some general guidelines for pre-workout meals that can help boost testosterone levels include:
- Eating protein-rich foods: Protein is important for building and maintaining muscle mass, which can help increase testosterone levels. Good sources of protein include lean meats, poultry, fish, eggs, and dairy products.
- Including healthy fats in your meal: Healthy fats, such as those found in nuts, seeds, avocados, and olive oil, can help support testosterone production and provide energy for your workout.
- Avoiding processed and sugary foods: These foods can spike your blood sugar levels and lead to a crash, leaving you feeling fatigued and less able to perform at your best during your workout.
Here are a few examples of pre-workout meals that can help boost testosterone levels:
- Grilled chicken with roasted vegetables and a mixed green salad with avocado and olive oil dressing
- Scrambled eggs with spinach, tomatoes, and avocado on whole wheat toast
- A smoothie made with protein powder, banana, spinach, almond butter, and almond milk
- A bowl of oatmeal with sliced almonds, berries, and a drizzle of honey
- A turkey and cheese sandwich on whole wheat bread with lettuce, tomato, and avocado.