6 Ways to Increase Testosterone With Exercise

by DailyHealthPost Editorial

Tip #1: High Intensity Sprinting

You generally want to avoid too much running—but short, sustained sprint efforts are effective ways to increase testosterone production.

A 2011 study in the Journal of Strength and Conditioning Research determined that in trained athletes, two short sprint-based running sessions each week were enough to produce increases in testosterone production.

In the study, athletes performed one set of 6 x 35m max effort sprints twice per week. You can replicate their results by incorporating short sprints in your training program.

It’s ok to perform the sprints on flat ground, but it is easier to get maximum effort on an incline. Try using a hill, an inclined treadmill or a long set of stairs.

Tip #2: Lifting

Research indicates that lifting boosts your testosterone, this seems like a no-brainer, right? The key here is that it doesn’t matter what type of lifting you do. Studies of high, moderate, and low volume weight training indicates that hormonal concentrations do not change with changes  the intensity of repetitions or the number of sets.

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So why do people tell you to lift heavy if you want more testosterone? This is really a myth—lifting heavier weights doesn’t make you produce more testosterone, it just makes you stronger. Research details that low volume training works best for muscular development and strength gains.

What can you do? If you want to get stronger, use a low-volume weight training plan that incorporates high weight and low repetitions. If you want a testosterone boost, just get to the gym and lift!

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