Exercise To Boost Testosterone Levels

Exercise To Boost Testosterone Levels


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We all know that testosterone is the “Male sex hormone” that literally makes dudes as “Man”. Well, for men testosterone is the holy grail of hormone that regulates almost all-important bodily features of a man. It helps in muscle building, in gaining bone density, increasing body hair and hair growth and also changes the voice in me when they go through puberty. Testosterone also has some specific other functions such as it regulates sex drive, muscle and bone mass, muscle strength and also produces red blood cells.

Well, an unfortunate event occurs in most men in their late 30s or early 40s. The level of testosterone started dropping about 2% every year after 35 years of a man. Guys who are interested in making bigger and stronger muscles and an increased libido always follow tips that can boost their testosterone levels. But some often end up having dangerous drugs or even inject testosterone to build up that libido.

We will not encourage these things. We have a more foolproof technique that can increase the testosterone level in your body in the easiest possible way and also helps to maintain a healthy life. Always remember you need to have a decent diet that is high in Magnesium (Mg), Zinc (Zn) and Vitamin K. Go for dark leafy green vegetables, shellfish and also plenty of egg yolks.

5 Exercise To Boost Testosterone Levels

There are 5 best exercises to boost testosterone levels. An exercise regime that contains some multi joints workouts that help in building the body’s largest muscle groups.

  • Squat
  • Deadlift
  • Bench Press
  • Lunges
  • Leg Press

These exercises will recruit a significant muscle mass in the body that will act as an important factor in the release of testosterone. You need to prioritize total body workouts three days a week, perform these 5 exercises to boost testosterone levels.

1. Squats

Well, are you a gym enthusiast? Then you probably know about compound exercise. Compound exercises are those that involve two or more muscles or muscle group. Remember that to perform bodyweight squats you require more than two muscles. Therefore, the squat is a compound muscle exercise. This exercise can actually boost the testosterone level in your body even in your late 30s and early 40s.

How To Do A Squat Properly

  • Spread your legs slightly more than your shoulder width.
  • Up your arms straight at shoulder level.
  • Look straight on the wall in front of you.
  • Now go down bending your knees as much as you can.
  • Do not look up or down while doing this.

Repeats: 20-25

Sets: 3

Tempo: Beginner

Now, remember it clearly that the weight of your body should be on your heels but on the toes. When you are coming up remember to push through the heels. Never come up pressing your toes.

Squat helps you to boost endurance and also to strengthen your hip muscles and legs. You can try this with a single leg also.

2. Deadlift

After performing squat rest for a minute then move to deadlift, the next exercise. A deadlift is one of the few exercises that is essential for improving body strength. If you can perform a deadlift perfectly that it can easily burn fat and is also good for a proper body posture. You should not perform deadlifts just like squats. Deadlift helps to build the libido and also boost the testosterone levels.

How To Do A Deadlift Properly

  • Walk straight holding a suitable barbell.
  • Straight up your hand in front while holding the barbell.
  • Go down holding the barbell close to your body.
  • Now come back to the standing position holding the barbell straight.

Repeats: 20

Sets: 3

Tempo: Moderate

Do not arch your back as it is not suitable. Moreover, arching your back while doing deadlifts can cause severe lower back injury. You can perform the deadlift with the same weight or increase it depending on your capacity.

Deadlift helps you to increase your lower strength also raises libido. Remember that while going down the hips should be in between knees and the head.

3. Leg Press

Well, after leg press let’s go to the next workout that is the leg press. It is the best exercise for straightening glute, calves and other muscles. Always remember that this is an exercise that improves our hip, legs and lower back. Therefore, this leg exercise should be done perfectly, otherwise it can cause some serious injuries to the hip and the lower back. Moreover, this exercise can boost the level of testosterone.

How To Do A Leg Press Properly

  • Keep your foot at the shoulder-width apart.
  • Sit straight on a mat.
  • Pull the leg towards yourself.
  • Then push the leg again back for a few feet.

Repeat: 20

Sets: 3

Tempo: Moderate

This leg press should be performed correctly. Moreover performing any lower back exercise wrongly can cause some serious damage. There are some things about the leg press workout that you need to understand clearly. To increase your muscle strength you need to perform it carefully.

Remember that while performing, you should release the pushed weight slowly and avoid any kind of problems. Do not lock your leg while performing it.

4. Lunges

To increase your libido and the lower stamina you should go for the lunges next. Now lunges actually helps with our hamstrings, soleus, calves and also treats any other minor muscle injuries. Moreover, just like any other workouts you need to perform this exercise perfectly to avoid any injuries. Lunges are really good to boost testosterone levels.

How To Do A Lunges Properly

  • Stand on a mat with legs apart hip-width.
  • You can carry barbells or keep your hands free.
  • Bring your legs forward and keep the legs in 90 degrees and move the hip.
  • Always remember that your thigh should be in a parallel position to the floor.

Repeats: 20-25

Sets: 3

Tempo: Beginner

Lunges are important to improve the muscle of the body, enhance strength and also aid in flexibility. Lunges also increase the level of testosterone in one’s body easily therefore it can help you to get the strength you need to increase your libido.

Always remember you should not perform this exercise if you have any type of back or leg injury. Do not put extra stress or do not carry too much weight on your legs.

5. Pushup

Well, a pushup is one of the most serious cardiovascular exercises that you can perform anywhere anytime. This will increase the strength of your arms as well as helps to improve your leg strength. Remember that performing pushup at a stretch can affect your body.

How To Do A Pushup Properly

  • Place your hands on the floor on a mat.
  • Now keep the arms at the shoulder-width.
  • Try to keep your abs braced.
  • Keep your body in a straight line.
  • Now start lowering your body until you feel a stretch.
  • Again, be on the original condition.

Repeats: 30-35

Sets: 5

Tempo: Moderate

Remember a pushup can be performed by a beginner easily. It is very useful to build the upper body mass and also for core strength. This exercise is a compound exercise that uses all the muscles in the chest, abs, shoulders, triceps, legs and also back.

You can modify push-ups into more challenging options if you are comfortable. Try to put your leg on a table and keep your hands on the floor. Take a little weight on your back and perform these pushups. Modify this exercise any way you want.

Some Common Mistakes

Well, when you start exercising there are some serious errors that can happen to you. You need to remember that you should not perform any exercise if you feel fatigued or if you do not have any muscle building. However, you can switch to a more suitable variation of these exercises. The most common mistakes usually people make are-

  • People often go into sagging in the middle while performing core exercises.
  • They often tend to lock their legs k while doing push-ups.
  • Always stiffen their torso.
  • Sometimes people do not keep their neck in alignment.
  • People tend to lock the elbows while performing.

Bottom Line

So, these were the best 5 exercises that you can perform to boost your testosterone level naturally. These exercises are usually known as testosterone boosters. Now maybe you are thinking that how can these exercises increase your libido. Right? Well, some research has shown that performing compound muscle workouts and heavy weight lifting enhances the level of testosterone secretion in the body.

Also, these exercises help you to release some of those surplus hormones through various glands of our body. However, these also help to strengthen your core muscles and also get your back by increasing libido.

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