Best Exercises To Boost Testosterone Naturally For Men
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Can Exercise Naturally Improve Testosterone?
On today’s episode of Live Lean TV, I’m sharing the best exercises to boost testosterone naturally for men.
I’ll also be covering why certain exercises are better than others, including which movements are also the best fat burning and muscle building exercises.
If you’ve been a subscriber of our YouTube channel, you’ve probably seen my videos about how I naturally raised my testosterone through proper nutrition, training, and changes to my lifestyle.
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As A 31 Year Old My Testosterone Levels Were In the Low 300s
To summarize, I had my first testosterone test when I was 31 years old.
My test results showed my testosterone levels were in the low to mid 300s.
Thinking back, I’m not that surprised, as I was overtraining with the wrong types of workouts and exercises, over worked as a new entrepreneur, and stressed out.
At the time, I remember having a lower libido, I struggled with energy crashes and fatigue, and was probably showing early signs of depression.
As A 41 Year Old Dad My Testosterone Levels Have Doubled To The 600s
10 years later, I’m now a 41 year old dad of 2 young kids, and have naturally boosted my testosterone levels from the low 300s to between the high 500s and low 600s.
I did this naturally by changing up the exercises I follow in my workout programs, and by following the 8 nutrition, training, and lifestyle tips I shared in this post.
But before I share the best exercises to boost natural testosterone, I want to first talk about how you know if your testosterone levels are low.
How Do I Know If My Testosterone Levels Are Low?
Well first be honest with yourself.
Do you feel like you’re suffering from these common symptoms of low testosterone?
Common Symptoms Of Low Testosterone:
- a reduced libido
- poor sexual performance
- fatigue and low energy
- depression
- decrease in muscle mass
- increase in body fat
If the answer is yes, the best way to find out if you have low testosterone levels, is to get a blood test.
You can possibly get this test by visiting your doctor, or you can now get your testosterone levels tested in the comfort and privacy of your own home.
How To Test Your Testosterone Levels At Home
That leads me to giving a quick shoutout to the sponsor of today’s video, LetsGetChecked.
As a LetsGetChecked affiliate, we may receive compensation from LetsGetChecked if you purchase products or services through the links provided.
LetsGetChecked is the leader in at-home testing.
Personally, I’ve been using LetsGetChecked’s at-home testing service multiple times over the past year to continue to test and monitor my testosterone levels from the comfort of my own home.
To do this, simply go to this link and order the Male Hormone Complete testing kit.
It literally arrives on my doorstep 2-3 days later in a small discrete package.
Then all you have to do is make a small prick in your finger to collect a small blood sample, then mail it back in the enclosed pre-paid shipping label package to be tested in their lab.
In 2-5 days, you’ll receive a text message and email to login to the LetsGetChecked app, or on their website, to quickly get your testosterone test results.
If necessary, a nurse can also be available to contact you with a consultation and explain your results over the phone.
Now that you know how to test your testosterone levels at home, let’s get into the best exercises to boost testosterone naturally for men.
Best Workouts To Boost Testosterone Naturally For Men
First of all, obesity is one of the major causes of men with low testosterone.
So one of the best ways for most men to naturally boost testosterone, is losing fat.
When it comes to naturally boosting your testosterone levels, exercise is just one piece of the overall healthy lifestyle puzzle.
Following a properly structured workout program, with the right types of exercises, the right type of diet, sufficient sleep and recover, and lowering stress levels is key.
However, Not All Exercise Is Equal
When it comes to exercise, the two types of workouts that are most beneficial in burning fat and naturally boosting testosterone are:
- resistance training with weights
- HIIT workouts
Following a weight lifting routine comprised of compound, multi-joint exercises, with shorter rest periods, 3-5 times a week, has been shown to increase testosterone after the workouts.
Short and quick HIIT workouts compared to longer endurance, low intensity steady state cardio, also has been shown to increase testosterone.
So what is a compound multi-joint exercise?
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Multi-Joint Exercises vs. Single-Joint Exercise
Most exercises can be classified as either a multi-joint or single joint exercise.
The big difference is multi-joint exercises recruit more than one muscle at a time.
Single-joint exercises tend to isolate only one muscle for the majority of the lift.
For example, a leg extension on a leg extension machine locks in the leg thereby primarily isolating one muscle group, the quadriceps.
This would be classified as a single-joint isolation exercise.
Although most single-joint exercises do use other muscles, they often use them to a much smaller degree.
Compare this move with a compound multi-joint movement such as the barbell clean and press.
During a barbell clean and press, your body recruits many different muscle groups including the quadriceps, hamstrings, glutes, calves, shoulders, back, and core.
Which Exercises Require The Most Workload?
Based on this, which exercise do you think requires the most workload and energy to complete a rep?
There’s no question that multi-joint exercises require a higher workload to complete compared to a single-joint exercises.
Workload takes into account the:
- Workload (W) = Force (F) * Distance (D)
- Force = the amount of weight * # of reps * # of sets
- Distance = the distance the weight is moved (in feet)
Lets apply the above formula to these two different exercises so we can see which exercise has a higher workload to complete:
Leg Extension vs. Barbell Clean And Press
Workload of a leg extension:
- Leg Extension (140 lbs x 12 reps x 3 sets)
- Force = 140 lbs x 12 reps x 3 sets = 5,040
- Distance = 0.5 feet
Total workload of a leg extension = 5,040 * 0.5 = 2,520 lbs/foot
Workload of a clean and press:
- Barbell Clean and Press (135 lbs x 12 reps x 3 sets)
- Force = 135 lbs x 12 reps x 3 sets = 4,860
- Distance = 4 feet
Total workload of a barbell clean and press = 4,860 * 4 = 19,440 lbs/foot
As you can clearly see, selecting the right kind of multi-joint exercises is key.
Although you’re lifting similar weight and completing the same amount of sets and reps, the Barbell Clean and Press takes over 7 times more work to complete, in the same amount of time, then the Leg Extension.
To sum it up:
- Exercises with higher workloads = more calorie burn + better hormonal response + greater metabolic response
Higher workloads are accomplished by focusing on multi-joint exercises that recruit numerous different muscles, thus allowing you to lift more weight, and require the weight to be moved in a longer range of motion and distance.
Best Exercises To Boost Testosterone Naturally For Men
Based on this, to naturally boost testosterone, the best exercises are compound, multi-joint movements that recruit the bigger muscle groups.
These compound exercises will increase your body’s resting metabolic rate (RMR), thus creating the most calorie burn, and eliciting the most beneficial fat burning and muscle building hormonal response in your body.
Examples of compound multi-joint exercises include:
- Squats
- Deadlifts
- Lunges
- Step Ups
- Hip Thrusts
- Swings
- Presses
- Clean And Press
- Snatches
- Rows
- Pulldowns
- Pull Ups And Chin Ups
These compound, multi-joint exercises should be the primary focus of your workouts to lose fat, build muscle, and naturally boost testosterone.
Let’s Be Real
For most people, going to the gym is hard.
But what’s even hard is going to the gym and not seeing any improvements.
This is why we always include these higher workload exercises in our full body workout programs, such as our Awaken The Abs Within and Afterburn workout programs.
When you join our workout app, you can get access to these exact 30 day and 6 week workout programs for only $1 today at this exclusive link.
When your hormone levels, especially your testosterone is declining or out of whack, you’re going to have a harder time building muscle and burning fat with your workouts.
This is why I believe every man who is trying to optimize their health and body, should consider getting LetsGetChecked’s Male Hormone complete test.
This testosterone test will provide you with a look at all of this:
- testosterone levels
- SHBG
- free androgen index
- estradiol
- cortisol
- prolactin
So stop guessing what your levels are and don’t let your hormones hold your progress back this year.
You can get tested and get 30% off your entire order here, using code LEAN30.
The labs have the highest levels of accreditation and the entire process is HIPAA compliant, meaning your data never shared with anyone.
As always, we appreciate your ongoing support.
Keep Living Lean.
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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