Engaging in physical exercises that boost testosterone, such as CrossFit, weightlifting, and running, among other high-intensity and resistance-increasing activities, can help you enjoy a better sex life. Discover the most recommended ones.
Best Exercises to Increase Testosterone
All types of exercises enhance hormone synthesis, but to boost the production of the primary male hormone, you need to focus on specific ones.
High-intensity, short-duration physical exercises are good options, but they provide a brief effect. Meanwhile, a combination of aerobic and resistance exercises has a more lasting effect on the body.
Discover some exercises to increase testosterone:
Basketball
Basketball, being a sport that involves intense and agile movements, can have several benefits for testosterone levels.
Running, jumping, quick direction changes, and activities performed on the court stimulate hormone production in response to the physical effort demanded
by the game. All of this also improves cardiovascular health, which is essential for the endocrine system’s functioning.
Running
Running is a cardiovascular exercise that can offer various benefits for sexual health.
This practice can improve blood circulation, which will help men have firmer erections when needed. Additionally, running increases testosterone since it helps regulate the endocrine system and contributes to reducing body fat and stress.
CrossFit
CrossFit is a training style that combines different modalities, such as weightlifting, high-intensity aerobics, functional exercises, and others.
It can stimulate testosterone production because it combines strength training with the physical stress of high-intensity activities, along with reducing body fat when practiced regularly.
Soccer
The favorite sport of Brazilians is also among the exercises that increase testosterone.
Soccer, like other modalities demanding intense physical activities, contributes to hormonal production due to the physical stress the body undergoes, improving cardiovascular health and reducing daily stress.
HIIT
High-Intensity Interval Training (HIIT) alternates between periods of high intensity and active recovery or rest.
Due to the physical stress the body undergoes, hormone production increases. If practiced regularly, the body adapts hormone production to meet this challenge.
This cardio increases testosterone, also after the practice, due to the metabolic stimulus. It is capable of elevating the oxygen consumption rate and speeding up the metabolism, aiding in fat reduction and muscle mass gain.
Weightlifting
Weightlifting increases testosterone and is one of the most recommended physical exercises for this purpose.
This type of training, which demands strength and endurance, stimulates muscle growth and strengthening, which helps increase testosterone levels, especially when the activity is done progressively.
A high-intensity workout can also assist in the production of anabolic hormones, such as testosterone and GH, the growth hormone, in response to physical stress
The necessary post-workout intervals also help improve testosterone, with a temporary increase during the muscle repair phase.
Weightlifting also contributes to gaining lean mass, which helps maintain weight and prevent the increase of body fat, which is associated with low hormone levels, making it one of the best exercises to increase testosterone.
Beware! Excessive Exercise Can Also Be Detrimental
Excessive physical training can harm testosterone production in men.
This condition is recognized and even has a name: it is exercise-linked hypogonadism, occurring due to increased stress, hormonal production deregulation, decreased body recovery capacity, and increased cortisol.
Physical exercise and testosterone must go hand in hand, with balanced training, including personalized adaptations and adequate rest, to avoid these negative effects.
Complementary Habits to Exercises That Increase Testosterone
Besides focusing on exercises that naturally increase testosterone, it is important for men to adopt other good habits to ensure healthy hormone levels:
- Diet rich in proteins, healthy fats, and complex carbohydrates
- Foods high in zinc, vitamin D, and omega-3
- Stress reduction techniques for daily life, like mindful breathing
- Quality sleep
- Limited alcohol use and cutting out cigarettes and other toxic substances
At minute 2:25, Dr. Paulo Egydio talks about the practice of physical activities and their benefits for sexual performance.
It’s also crucial to consult a healthcare professional to monitor levels over time, determine if testosterone is low and start clinical treatment if necessary. Balancing the hormone can also improve libido and sexual function.
Exercises that increase testosterone may help you regain a quality sex life, especially those that require several muscle groups at once or those that are high-intensity and short-duration aerobic exercises.
However, do not hesitate to seek a doctor to check your hormone levels and receive guidance on taking care of your sexual health. We are here to help, just get in touch.
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