Up your T levels with these exercises

Testosterone, to us guys, is the most important hormone. Maybe even some sort of holy grail if you will. It is quite literally what makes us men. Usually referred to as the male sex hormone, testosterone is responsible for:

  • Muscle growth
  • Body hair
  • Bone density
  • Changes to your voice when you’re going through puberty

Additionally, testosterone helps in regulating important functions, including:

  • Muscle and bone mass
  • Muscle strength
  • Sex drive
  • Fat distribution
  • Red blood cell production

Sadly, from the age of 30, your testosterone levels decrease by about 1% per year on average. Additionally, after 40, this can increase to 2% a year.

The likes of bodybuilders and anyone looking to grow stronger muscles and get big are always looking for the best ways to elevate testosterone. However, with that being said, unless you get a prescription or purchase drugs that could have adverse effects, the only guaranteed way to up and maintain healthy T levels is to lift weights and eat right.

In order to maintain higher testosterone levels, your best bet is to go for foods that are high in zinc, magnesium, and vitamin K. You’ll find these essential vitamins and minerals in foods such as:

  • Dark, leafy greens
  • Oats
  • Beans
  • Nuts
  • Shellfish
  • Egg yolks

According to experts, the most effective exercises to elevate testosterone are the multi-joint exercises that use the largest muscle groups, such as:

  • Press-ups
  • Squats
  • Deadlifts
  • Bench press
  • Overhead press
  • Rowing

It is said that these exercises work because they work to increase your muscle mass, and this is vital to the release of testosterone. This means, in order to up your T levels, make sure you prioritize those big lifts and ideally do a full-body workout three times a week.

Let’s dive in and see what this T-boosting workout has in store.

T boosting exercises: how do they work?

All the exercises you’ll do will help to maximize your gains, even if it’s not the fanciest of workouts. The results are what is most important anyway, as nobody likes to waste their time in the gym.

Also Read: Sleep and Testosterone – what you need to know

To get the best results, try the workout three times a week on non-consecutive days. Doing this has the added bonus that your weekends would then be rest days. Then, with each workout, change up the routine by doing a different variation of squats and deadlifts.

When it comes to squats, you can do:

  • Front squats
  • Back squats
  • Safety bar squats

For deadlifts, there are:

  • Romanian deadlifts
  • Suitcase deadlifts
  • Sumo deadlifts
  • Deficit deadlifts

When doing a deadlift or back squat, go for a weight that is 80% of your one-rep maximum. For the bench press, shoulder press, or bent-over row, go for 70%.

Back squat

To start, get a barbell set up on a power rack at shoulder height. Stand in front of the bar and grasp it with both hands at shoulder width. Next, raise your elbows so that your upper arms are parallel to the floor.

Take the bar out of the rack and let it rest on your upper back, keeping your elbows up will keep the bar stable. Then, step back and part your feet shoulder-width apart with your toes slightly turned out. Once you’re in position, squat as low as you possibly can without losing the arch in your back.

As was the case with the deadlifts, try and do five reps per set for a total of five sets, then have five minutes rest.


Stand up straight and with your feet hip-width apart. Next, bend your hips back to reach down and grab the bar, your hands should be just outside your knees.

Keep your lower back in its natural arch and drive your heels into the floor. Pull the bar up until you’re standing with your hips fully extended and the bar is in front of your thighs.

Repeat this for five reps, do five sets, and have five minutes rest.


Begin by placing your hands on the ground shoulder-width apart. Keep your abs engaged, your body in a straight line, and squeeze those shoulder blades together.

Then, lower yourself down until your chest is around an inch from the floor. Push through your arms to get back to the starting position.

Repeat this for 10 reps, complete four sets, then rest for two minutes

Also Read: How does estrogen affect you?


Grasp a pull-up bar underhand at shoulder width. Hang from the bar and then pull yourself up until your chin is over the top of the bar.

Repeat for eight reps, do four sets, and allow yourself two minutes of rest.

Bench press

Take hold of the bar just outside shoulder-width and arch your back so there is space between your lower back and the bench.

Pull the bar out from the rack and lower it down to your sternum, tuck in your elbows to your sides. Once the bar touches your body, push your feet into the floor and use the force to drive yourself and push the bar up.

Go for 8 reps, four sets, and give yourself a two-minute rest.

Bent-over row

Grasp the bar at shoulder width and let it hang in front of your thighs. Bend at your hips and lower your torso so that it’s almost parallel with the floor.

Then, bend at the knees in order to take the pressure off of your hamstrings. Squeeze your shoulders together and pull the bar towards your stomach.

Repeat this for 8 reps, complete four sets, and give yourself two minutes rest.

Shoulder press

Adjust the seat of the machine so that the handles are at shoulder level. Then, if you suffer from shoulder problems and the machine allows it, grab the handles so that your palms face each other. Otherwise, grasp them with your palms facing forward as you normally would.

Also Read: How to be confident between the sheets

Ensure that your elbows follow a normal pressing path as your press the handles overhead.

Once back in the starting position, repeat this move for 8 reps per set, complete for four sets, and take a two-minute rest.


What a great workout to try if you’re serious about increasing your T levels. We can’t see any downsides with weekends off and the different variations to stop you from getting bored and becoming demotivated.

None of the exercises are confusing or particularly difficult, you can go at your own pace. As we mentioned earlier, it is recommended to try and get through the workout at least three times a week.

Take back control of your T

We’ve all experienced that dreaded feeling, when you’re trying to stick to your routine and head out to the gym but your energy levels and mood just aren’t right. Not only can this affect your workouts, but your sessions in the bedroom too.

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  • Heightened confidence

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