A guy turns to his buddy and says, “Man, I’ve just about had it with testosterone!”

“You have a problem with the most important sex hormone in your body?” the friend asks. “Why?”

The reply: “Because it drives me nuts!”

This joke is actually kind of accurate. Testosterone is produced in men’s testicles and controls their development. It’s also the driving force behind sperm production, the prostate gland, the male sex drive, and the growth of male muscles and body hair. Low testosterone can also make you feel irritable with less energy, makes it harder to think clearly, and negatively affects your memory and concentration.

No wonder keeping your testosterone levels where they should be is so important—and one of the best ways to do that is to get active. 

Can you increase testosterone with exercise?

Man lifting weights

Does a one-legged duck swim in a circle? Research shows that guys who take part in resistance training three times a week experience higher testosterone levels right after working out and that 30-minute weightlifting sessions boost levels by more than 20 percent.

Best exercises to boost testosterone levels

If you need more reasons to follow the step-by-step exercise guides below, consider this: All five moves can be done pretty much anywhere, none of them require equipment or workout experience, and if that sexy special someone happens to notice your growing muscles and fitter physique after doing them for a while, well, a little extra testosterone can come in handy in the bedroom…

Pro tip: Research has shown that extended rest periods of around 120 seconds between exercise repetitions are better for boosting testosterone. Longer breaks for the win!

Squats

Man doing squats

This intense leg-strengthener works many of the muscles in your lower body. Improve your golf game (or any sport for that matter), lift heavier objects without killing your back, and increase your stamina in bed (and we don’t mean sleeping). Start with 1 set of 12 squats and build from there.

Step 1: Place feet shoulder-width apart and look straight ahead.

Step 2: Line up your knees directly above your feet.

Step 3: Lower your weight until your thighs are parallel to the floor. Imagine coming down to sit your butt on a bench.

Step 4: Focus on keeping your abs tight and a natural arch in your back.

Step 5: Stand back up until your knees and hips are straight, but don’t lock them.

Lunges

Man doing lunges

Target your lower body—calves, glutes, quads, hamstrings, hips, and core—with this testosterone-boosting move. These are the muscles that move you around all day, so a little extra strength and balance will help you move, look, and feel better. Start with 1 set of 12 lunges and build from there.

Step 1: Stand up straight with your legs hip-width apart.

Step 2: With one foot, step forward about 2-3 feet or whatever feels comfortable. Make sure you keep your back straight.

Step 3: Bend both your knees so they form a 90-degree angle. Make sure your front knee isn’t further than the toe of the leg you stepped out with, and your other knee isn’t touching the floor. Hold the position for 3-6 seconds.

Step 4: Push off with the foot you stepped out on and return to a standing position.

Step 5: Repeat with alternating legs for three minutes, which is less than the average length of a cell phone call. Heck, you can even do lunges while making a phone call!

Superman

Do this gut and back strengthener every day for a few weeks, and the Lois Lane in your life won’t be able to keep her hands off you. Start with 1 set of 10 Supermen and build from there.

Step 1: It’s a bird, it’s a plane … nope, it’s just you, face-down on the floor with your arms and legs fully extended.

Step 2: Lift your arms, chest and legs off the floor for two seconds at a time. In case you missed it, this is your Caped Crusader pose. Pro tip: This really works your lower back, so focus on squeezing those muscles for the best results.

Step 3: Slowly lower your arms, legs and chest back to a resting position.

Push-ups

This move is a classic for a reason. It’s easy to do, and it builds your chest, arms, and shoulders like nobody’s business. Start with 1 set of 10 push-ups and build from there.

Step 1: Place both hands on the floor just past shoulder width, and assume the “plank” position with your arms, legs and back straight, arms slightly bent but not locked, and your toes supporting your lower body.

Step 2: Keeping your entire body straight, lower your chest until it lightly touches the floor.

Step 3: Pause, exhale and push back to the starting position. Repeat.

Mountain climbers

Man doing mountain climbers

The focus is on your stomach and shoulders, but Mountain Climbers get your whole body lumberjack-fit by strengthening your core, chest, hips, hamstrings and glutes. Start by alternating back and forth six times for each leg and build from there.

Step 1: Start in a push-up position with your hands placed wider than shoulder width. 

Step 2: Keep your arms completely straight and squeeze your glutes (a.k.a. your butt muscles). Your body should form a straight line from head to feet. 

Step 3: Keeping your lower-back posture strong, lift your right foot to raise your right knee towards your chest. 

Step 4: Return to the starting position and raise your left knee to your chest. 

Other ways to increase testosterone production naturally

Maintain a healthy body weight

Research shows that obese men—or those who can’t see their family jewels from a standing position—have testosterone levels that are about 30 percent lower than men with healthy body weights. How do you maintain a healthy body weight? We’ve already covered exercise, so how about…

Eat healthier

According to Dr. Ryan Flannigan, research has shown that no specific diet can increase testosterone production. However, we do know that maintaining a healthy body weight–which includes healthy eating–is important for producing testosterone. To check out simple recipes and tips, click here.

Keep it real with booze

Regular binge drinking, which is defined as downing more than five wobbly pops in one sitting, has been associated with lower testosterone production. Check out these easy ways to drink less (and look and feel better). 

Get enough sleep

Getting healthy amounts of sleep has been associated with better testosterone production, while shift work and disrupted sleep have been linked to lower levels. Sleeping only 5 hours a night, meanwhile, is a big-time no-no. Aim for at least 7 hours for long-term health (and testosterone!) benefits.

Clearly, there’s no reason to get testy over testosterone. Guys need the stuff, so let’s testoster-own it!

What are some of your favourite exercises to do at home? Help to motivate our readers by sharing in the comments below!

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