In the late 30s and early 40s, most men’s testosterone levels reduce by about 2% per year. Reduced testosterone level makes it difficult to maintain more substantial muscles. However, those interested have turned to using supplements and injections that boost the testosterone level. A balanced diet also plays a vital role in ensuring that these individuals achieve a better body physique.
Most specialists and coaches advise a high intake of food rich in magnesium, vitamin K, and zinc. Nevertheless, apart from food and supplements, individuals can increase testosterone levels through exercise. The following article will look at exercises you can do to increase testosterone levels.
Weightlifting
During daily workouts, you can include lifting heavier weights, significantly boosting testosterone levels. An increase in body mass triggers the body to synthesize more testosterone. As a newbie in weightlifting, you should hire a trainer who will guide you to avoid any possible accident that may cause serious injuries.
Larger muscle groups such as quadriceps, back, chest, and hamstrings will positively affect lifting heavyweights. However, it would be best if you also considered small muscle groups such as biceps, shoulders, and calves.
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High-intensity interval training (HIIT)
HIIT is also one of the proven exercises that increases testosterone levels. You can combine weightlifting and HIIT exercises for maximum results. However, you should do one at a time. For example, you can do weightlifting three days a week for at least 45 minutes and the rest of the days do HIIT. Combining these two exercises will enhance testosterone levels and promote a healthy heart. Performing a series of short but intense HIIT will result in a significant increase in testosterone level.
Squat
Squats are one of the most beneficial exercises that most people underrate. Squatting is one of the most common movements that every person does every day and almost every time. Therefore, setting time for squatting exercises will help improve the quality of life and improve muscle health. Besides strengthening muscles, squatting will also help fortify ligaments, tendons, and bones.
In addition, squatting exercises play an essential role in increasing testosterone levels. Using moderate weight, you can do your squatting daily, significantly impacting your testosterone level. One benefit of squatting is that you do not have to go to a gym as you can comfortably do it in your compound.
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Pull-ups
Pull-up exercise is effective for the entire upper body. Pull-up is a particular squat exercise that concentrates on the upper body muscles such as the upper back and arms. However, it also affects your chests, traps, core, and shoulder muscles. While doing pull-ups, your glutes and quads are also affected due to the intense movements. Like pushups, pull-ups are advantageous as they can be performed anywhere and anytime.
During your pull-ups, your body tends to trigger hormones responsible for the production of testosterone, which leads to an increase in the testosterone level in your body. On top of your daily exercise, you can consider using steroids supplements that will help boost your testosterone and energy to get the best results in muscle building. For example, you can comfortably get testosterone cypionate Canada, effectively increasing testosterone levels.
Bench press
The bench press is a compound exercise that can help to increase testosterone levels naturally. Most people tend to have a misconception that bench press is a measurement of the overall strength of an individual, which is not valid. One goal of increasing testosterone levels is to enhance muscle build-up during exercise. Therefore, adopting complex movements which concentrate on the muscle group will help achieve the goal.
When doing a bench press, you improve your arms, shoulders, and forearms muscles when doing the bench press. As a beginner, you should have a personal trainer who can help guide you on simple moves as you advance to more complex movements.
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Overhead press
The overhead press is one of the best and most simple exercises to wrap up your compound exercises to improve your testosterone level. Overhead exercise is the best as you tend to perform resistance training against a brute force of the weight pulled by gravity. This exercise works everything out from your head to your feet, causing a tremendous effect on your body muscles.
When doing the standing overhead press, you should ensure your arms and shoulders are actively responsible for pushing while your legs, back, and core provide support to keep you upright. Overhead exercise will help improve your testosterone level and have a significant impact on your body weight and general health. As a newbie, you can consult an expert or a coach who can help you in your first sessions of the overhead press to ensure you effectively do them for the best results.
Pushups
The pushup is a simple exercise that has a tremendous effect on every muscle in your body and can be performed anywhere. You do not have to go to a gym to do this pushup exercise as you can comfortably do it at home anytime as you do not require any equipment. However, you can consider having a tutor who will help you in the exercise to maximize its results. Push-Ups increase the testosterone level and the strength of your arms.
Wrapping up
Doing simple exercise can go a long way in improving testosterone levels. Not all exercises will require special equipment; hence you can perform them anytime and anywhere. To do these exercises effectively, you can hire a personal trainer or look for online tutors who can guide you on the right moves, which will be effective and help you achieve your ultimate goal.