Photo: Marta Wave

What leg exercises increase testosterone?

A study by the University of Texas found that performing squats synthesises more testosterone and growth hormone than a similar session on the leg press. Although the participants lifted more weight on the leg press, their exhaustion was 42% higher after the squats.

menshealth.com - 5 moves to boost your testosterone - Men's Health

Does insurance cover 2nd opinions?

Second opinion coverage Many health insurance plans cover second opinions. But it is good to know if there are restrictions. One example is in-...

Last updated Jun 6, 2021

Does having prostate cancer make you tired?

Fatigue is very common in men with prostate cancer. Around three in four men with prostate cancer (74 per cent) will have fatigue at some point....

Last updated Jun 15, 2019

Promotion

Testosterone is a remarkable thing. Not only does it increase muscle growth and strengthen bones, it’s also been linked with improving cardiovascular health in men, increasing cognitive function and boosting libido. Naturally, it’s something most men need more of, especially if you're serious about your gains.

(Related: 10 foods guaranteed to boost testosterone)

So, how do you go about getting more T? Well, the good news is that you don't need to visit a, ahem, back-alley pharmacist to get your fix. Instead, head to the gym. Scientists from the University of Southern California identified changes in testosterone levels before and after resistance training, and found that weightlifting is guaranteed to provide an increase in testosterone. Yes, you read that right. Guaranteed. However, boosts in testosterone only occur when performing certain moves.

(Related: 8 ways low testosterone affects your body)

Thankfully, we have those moves. Read on for a quintet of exercises designed to put a manly spring in your step.

1. Squats

Sometimes called “the king of exercises”, the barbell squat is a compound move, using your whole body to project the weight upwards. With the possible exception of the deadlift, no exercise feels more primal. A study by the University of Texas found that performing squats synthesises more testosterone and growth hormone than a similar session on the leg press. Although the participants lifted more weight on the leg press, their exhaustion was 42% higher after the squats. Skipping leg day? For the ultimate testosterone booster, grab a rack and strap in for some pain. This content is imported from Third party. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

2. The clean and press

The aim in boosting testosterone is to recruit as much muscle as possible during your exercises. Isolation moves like the bicep curl won’t cut it: you need complex movements working lots of muscle groups if you want to up your manpower. The clean and press hits legs, core, forearms, back, arms and shoulders in a single move. However, this is an advanced technique. Beginners are better off suited to the basics of squats, deadlifts and so on before moving onto the clean. But, for the intermediate lifter looking to step up their game, the hang clean is ready and waiting.

3. Deadlifts

What is the best breakfast for elderly people?

Healthy Breakfast Ideas For Seniors Oatmeal topped with fruits and nuts or seeds. A veggie omelet with a side of whole-grain toast. A whole-grain...

Last updated Jun 14, 2021

What is the most important organ of the male?

The testes The testes are the primary male reproductive organ and are responsible for testosterone and sperm production. Each testis is 4-5-cm...

Last updated Sep 15, 2022

Promotion

The deadlift is a classic multi-jointed exercise that works the biggest muscle groups in your body, perfect for manufacturing more testosterone. The Journal of Strength of Conditioning Research found a significant T increase in college-age men after performing heavy deadlifts.

(Related: how to master the deadlift)

There are many deadlift variations, most designed to target certain muscle groups more specifically, but initially it’s best to go with the common-or-garden “standard” deadlift to recruit muscles all over the body. You'll get massive legs, back and forearms as a bonus.

(WATCH: want more legs day options? Here's our calisthenics legs workout)

4. Military press

At first glance, the military press simply works shoulders and arms, leaving the rest of your body relatively untouched. But look again. To keep yourself upright and stable in such a critically unbalanced position, your core, obliques and lower back are working overtime, especially if you perform the reps slowly. Even though it may not look like it, you’re recruiting muscle from everywhere. Ideal testosterone fodder.

5. Pull-up

Want the best upper-body move in your arsenal? Ditch the kit and go for old-school calisthenics. While chin-ups with your hands facing towards you primarily work your biceps, an overhand pull-up, with correct form, is working your arms, shoulders, back, and core.

(Related: How to master the pull-up)

The best thing about the pull-up is it can be performed anywhere with an overhead bar. Install one in a doorframe at home and crank out a set every time you’re feeling low. The University of Western Australia found men with high T are three times less likely to suffer from depression, meaning you should have a smile on your face by the final rep.

menshealth.com - 5 moves to boost your testosterone - Men's Health

What are 3 benefits of spinach?

Spinach is a nutritious, leafy green. This vegetable has been shown to benefit health in several ways. Spinach may decrease oxidative stress,...

Last updated Aug 19, 2022

What are the 5 determinant of health?

What makes up these 5 determinants of health – Genetics, Behavior, Social Circumstances, Environmental and Physical influences, and Medical Care?...

Last updated Aug 13, 2018

Promotion

How much pain is there after prostate surgery?

The incisions may be sore for 1 to 2 weeks. Your doctor will give you medicine for pain. You will have a tube (urinary catheter) to drain urine...

Last updated Nov 13, 2019

Promotion

What seeds are full of energy?

Seeds. Many seeds, such as pumpkin seeds, chia seeds, and flax seeds, are rich sources of fatty acids and fiber, which may translate to more...

Last updated Dec 25, 2020