Approximately 40% of American men over the age of 45 have low testosterone levels.

Although men typically produce high levels of this hormone, many individuals experience a decline in testosterone levels as they get older. As a result, men may start to lose muscle mass, feel fatigued, struggle to maintain an erection, or experience mood swings.

If you’re experiencing these symptoms, you likely want to know how to increase testosterone quickly. The good news is that you can increase testosterone levels through exercise!

This post will help you create the perfect testosterone workout plan. Keep reading to find out more!

How Does Exercise Increase Testosterone?

bicep exercises

Research shows that exercise affects testosterone levels. However, some factors influence the extent to which your testosterone levels are affected.


Although all men can boost their testosterone levels through exercise, younger individuals notice a greater boost. If you’re older, you can still benefit from your workouts, but they won’t have as drastic an effect on your testosterone levels.


Men who are overweight experience a noticeable difference in their testosterone levels when they drop a few pounds. So if you’re overweight, exercise can make a huge difference, especially if you show signs of low testosterone.

Fitness Level

As you can imagine, there’s a higher response in individuals who are just starting to work out. Men who are already relatively fit won’t get as much of a spike in their testosterone.

Time of Exercise

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Testosterone levels vary throughout the day, and in the morning, they’re the highest. If you want your workout to have a greater effect on your testosterone, the best time to exercise is in the evening.

Now let’s take a look at two of the best exercises for increase testosterone!

High-Intensity Interval Training (HIIT)

HIIT workouts are short yet intense intervals of exercise combined with brief rest periods. For example, you may sprint for 30 seconds and rest for 10 before repeating the sprints.

HIIT workouts burn many calories in a short period, so they’re perfect for reducing body fat and increasing lean muscle mass.

According to one 2011 study, men who participated in HIIT workouts experienced an increase in testosterone levels.

The following year, another study came to a similar conclusion. It compared endurance running with HIIT, with increase testosterone much more in those who participated in the HIIT workout.

Resistance Training

You can do resistance training with weights, machines, or body weight. It builds muscle and burns fat while increasing strength and endurance.

Studies show that men who did resistance training workouts at least three times a week increased their testosterone levels over four weeks. Moreover, another study found that 30-minute weightlifting sessions increased men’s testosterone levels by 21.6%!

Increase Your Testosterone Levels Naturally

Increase Your Testosterone Levels Naturally

Exercises such as HIIT and resistance training are excellent ways to increase testosterone levels! It helps if you pair these exercises with a healthy diet, vitamins, and plenty of sleep for optimal results.

Did this article help you understand the importance of exercise? If so, check out more of our health and fitness content!

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