Exercise Is the Best Natural Testosterone Booster
Regular exercise — particularly resistance training — is the single most effective natural way to support healthy testosterone levels. But not all exercise is created equal.
What Boosts Testosterone
Resistance Training (Best)
- Compound movements: squats, deadlifts, bench press, rows, overhead press
- Heavy loads (70-85% of max) with moderate volume
- Short rest periods (60-90 seconds) for growth hormone response
- 2-4 sessions per week with adequate recovery
High-Intensity Interval Training (HIIT)
- Short, intense bursts followed by rest periods
- Effective for testosterone and growth hormone
- 20-30 minute sessions, 2-3 times per week maximum
What Hurts Testosterone
- Chronic endurance training: Marathon-distance running and excessive cardio elevate cortisol and can suppress testosterone
- Overtraining: Training too hard, too often, without recovery. Cortisol goes up, testosterone goes down
- Sedentary lifestyle: The worst option — inactivity accelerates every aspect of hormonal decline
The Ideal Week
- 3-4 resistance training sessions (compound movements, progressive overload)
- 1-2 HIIT sessions (or active recovery cardio)
- 1-2 rest days (recovery is when adaptation happens)
- Daily walking (low-stress movement that doesn't elevate cortisol)
Beyond the Gym
Sleep 7-8 hours (testosterone is produced during deep sleep), manage stress, eat adequate protein and healthy fats, and don't overtrain. The gym provides the stimulus — recovery is where the magic happens.