Top 10 exercises to increase testosterone at home

What is testosterone hormone and its effects on men and women? Testosterone is an androgen hormone produced by the testes in men and the ovaries in women. This hormone is often referred to as the primary male hormone, as it stimulates male sexual characteristics such as body hair and muscle growth. It is essential for sperm production in men and plays a significant role in women's egg growth and ovulation.

Top 10 exercises to increase testosterone at home
Top 10 exercises to increase testosterone at home

While testosterone is crucial for the health of both men and women, it plays a much larger role in men. Healthy adult men have testosterone levels about 20 times higher than healthy women. Imbalances in testosterone levels can lead to infertility in both men and women. Low testosterone levels in men can lead to male infertility, and high testosterone levels in women are associated with female infertility.

What are the symptoms of low testosterone hormone in men?

A decrease in the male hormone, testosterone, definitely has unwanted consequences because it has several benefits, such as enhancing and promoting muscle protein growth. If you are experiencing a decrease in its levels, here is our discussion on the top 10 exercises to increase the testosterone hormone at home. We will also mention several other ways to boost this hormone; so, keep reading to the end.

How to increase testosterone

There are several methods you can turn to if you want to raise your testosterone levels to benefit your body and mitigate the consequences of its deficiency, including:
  1. Following a healthy diet based on whole foods.
  2. Avoiding stress and anxiety due to their harmful effects on your health, including hormone levels.
  3. Taking vitamin D supplements can raise its levels, especially for the elderly and those with a vitamin D deficiency in the blood.
  4. Following the top 10 exercises to increase testosterone hormone at home, such as weightlifting exercises.
  5. Taking mineral supplements like zinc and vitamins like vitamin D enhances the male hormone.
  6. Ensuring you get sufficient sleep, improves your overall health and maintains a healthy testosterone level.
  7. Consuming natural testosterone boosters, such as herbal supplements, which are one of the essential natural methods for increasing it in cases of infertility.
  8. Adopting a healthy lifestyle by reducing chemical substances like drugs, alcohol, and estrogen-like compounds, positively affects hormone levels.

10. weightlifting exercises

weightlifting exercises
weightlifting exercises

increase testosterone Weightlifting exercises, are closely related to muscle building, and they have several benefits Increasing the level of the male hormone; as muscle mass increases, the body produces more testosterone. Experts recommend performing at least two rounds of weightlifting exercises 

with each round consisting of three to five repetitions for each exercise that targets major muscle groups, such as:
  • Thigh muscles.
  • Knee tendons.
  • Chest and back.
We also should not overlook the targeting of smaller muscles like:
  • The biceps.
  • Shoulder and calf muscles.
In this way, weightlifting exercises accomplish the following:
  • Accelerate the metabolic process.
  • Prevent injuries during exercise.
  • Additionally, they strengthen the body as a whole.

9- High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT)

One of the top 10 exercises to increase testosterone hormone at home is High-Intensity Interval Training (HIIT). 

In other words, high-intensity interval exercise. This is because:
  • Research has shown that it works to raise testosterone levels.
  • Experts recommend practicing it concurrently with weightlifting exercises for 30 to 45 minutes two or three times a week.
  • Combining weightlifting with HIIT or cardiovascular workouts once a week promotes heart health and testosterone levels.

8- Front Squat

Front Squat
Front Squat

There are two types of squats, front squats, and back squats, but the effectiveness of the front squats in promoting testosterone is much better than the other. So, to practice one of the top 10 exercises to increase testosterone hormone at home, in other words, the front squat, you need to follow these steps:
  • Stand firmly with the weights held at shoulder level.
  • Then, lower your body into a squat position while keeping the weight supported by your shoulders.
  • It's essential to keep your back straight for an appropriate duration.
  • You'll remain standing in that position for half a minute.

7- Diving Exercise

Diving Exercise
Diving Exercise

Dips are considered a favorite sport for many, and like other exercises, they offer several benefits to the body, such as boosting testosterone levels in the body. They focus on the following muscle groups:
  • Triceps.
  • Back and shoulder muscles.
  • Chest muscles.

To benefit from this exercise, you should:
  • Stand by the dipping station.
  • Press down on it with your ankles until you lift yourself up.
  • Afterward, lift the weights on the weight belt to reach the highest point.
  • Then gradually return to the starting position again.

6- Chest Muscle Strengthening Training Using a Row Machine

Chest Muscle Strengthening Training Using a Row Machine
Chest Muscle Strengthening Training Using a Row Machine

This exercise is one of the most important and top 10 exercises to increase testosterone at home because it:
  • Boosts testosterone levels.
  • Enhances the large thigh muscles.
  • Improves body posture.
  • Reduces pressure on the lower back muscles and often focuses on the arms.

To perform this exercise, follow these steps:
  • Lie on the machine.
  • Grip the weights with your hands.
  • Secure your feet on the ground.
  • Keep your head facing forward and pull the weights.
  • Then, bend your arms.

5- Bench Press Training

Bench Press Training
Bench Press Training

All you need to do in this exercise is to lie on a flat bench and hold a dumbbell in each hand. Then, lift it to the fullest range and hold it steady for one second with your arms fully extended to engage the muscles. Afterward, lower the dumbbell until the distance between your chest and the dumbbell is 2.5 cm, and then start lifting again.

4- Squat Jumps

Squat Jumps
Squat Jumps

This exercise is one of the best and top 10 exercises to increase testosterone at home because:
  • It engages both the upper and lower body.
  • It requires full-body strength.

The steps to perform the squat jump exercise are as follows:

  • Start by gripping a bar with weights that suit you.
  • Lift it above your head and then take the squat position downwards.
  • Hold the barbell for half a minute.
  • Afterward, rise up again while keeping your shoulder muscles engaged.

3- Swimming Exercise

Swimming Exercise
Swimming Exercise

Swimming exercise, or in other words, cardiovascular training, is one of the top 10 exercises to increase testosterone at home. It also helps strengthen the heart muscle because swimming activates the body's circulation, thus enhancing the efficiency of the lungs and the heart. Therefore, it's advisable to commit to daily practice of this exercise, and it's even better if you have a private pool.

2- Running


Before you embark on running, you should know that it's a double-edged sword, either affecting you negatively or positively, depending on its intensity, as follows:
  • Running at a fast pace, in other words, intense running has a positive impact on testosterone levels.
  • Therefore, you should run at about 90% of your maximum oxygen uptake for a minute and a half to experience the positive effect of boosting testosterone levels.

1- Deadlift Training

Deadlift Training
Deadlift Training

You might experience some concern when reading the name of the exercise "Deadlift," and you might wonder how it could be beneficial. You may even think that it could be detrimental to your health. However, it's called "Deadlift" because it relies on using a large group of muscles. Speaking of its benefits, it is:
  • One of the most important exercises that should be included in your strength training routine.
  • One of the best 10 exercises to increase testosterone at home. Despite its intensity, it boosts testosterone levels in the body.

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