Leading a healthy life by eating a diet rich in nutrients and vitamins, lowering your stress levels, and exercising, all have an effect on your testosterone levels. If you have low testosterone levels then a well-planned exercise session can help raise your levels – particularly if you follow these tips.
Sprint for High Testosterone
Studies have shown that high-intensity sprinting has an effect on your testosterone levels, sending them in the upwards direction even after you recover from your workout. Use a sprinting technique to benefit your testosterone by performing a series of intense, short sprints on the treadmill or when you are running in the park. Use the time when you are not weight training to benefit from sprints.
Lift Heavy Weights
It takes heavy weights to raise your testosterone levels. Move away from the strategy of multiple reps with low weights and go for the heaviest you can manage. Studies show that lifting heavy weights makes a big difference to your testosterone levels. If you are a beginner, try lifting on a weight machine rather than attempting the free lifting where you need considerable skill and technique.
Complete Some Forced Reps
Forced reps are where you perform a lifting exercise for as many reps as you can manage, then have someone help you achieve several more complete lifts. Studies show you increase your testosterone more this way. You don’t have to do this for every set of weights you lift but it can be helpful at the end of a gym session.
Work Your Legs
In some research, the results for testosterone were better when participants worked their lower body as well as their upper body. Don’t skip the legs when you are planning your workout regime – lunges and squats can be highly beneficial for your testosterone exercise routine.
Avoid Over-training with Cardio
Don’t overdo it with intense cardio if you want to increase your testosterone levels. Over-training can lower levels instead of increasing them. Overdoing it on the treadmill or stationary bike may be fine if you are training for a marathon but it can have negative effects on your testosterone. Space out your cardio sessions with weight training and make sure you recover completely from a cardio session before you tackle another one.