Bodybuilding Fitness

7 Best Exercises to Increase Testosterone

Best exercises to increase testosterone

LAST UPDATED: March 28th, 2023

Testosterone is the most important male hormone.



Let’s just say if you want big muscles, strength and you want to be a sex machine then you need testosterone.

There are many ways to increase testosterone levels such as having a proper diet (eating healthy and testosterone boosting foods), exercising, and using the best testosterone boosting supplement.

Today I’ll write about the most effective exercises to boost your testosterone levels naturally.

If you think your testosterone levels might be lower, weightlifting, strength training and resistance training are one of the best ways to naturally force your glands to produce this hormone. (1)

There are 7 exercises in particular that are scientifically proven to be the best for boosting the production of testosterone in the male body.

That means they affect your muscle mass too and your muscles grow bigger.

7 Best Exercises to Increase Testosterone:

1. Deadlift


Definitely, one of the best exercises to increase testosterone.

How to raise testosterone quickly?

Try deadlift.

This is a very demanding exercise that activates practically all your muscles.

Deadlift is one of the best workouts for muscle mass.

If you are in a good shape and you make sure your back is straight, you can deadlift pretty big weights.

This is how I recommend deadlifting:

5 sets

5 reps

2. Squats


Does working out legs increase testosterone?

Of course it does.

If you have a low testosterone you should try squats.

Standard squat with a bar is the second best workout for boosting testosterone.

Clearly, it’s an exercise which includes the biggest groups of muscles so it’s natural to increase the levels of testosterone.

It is one of the best workouts for legs.

5 sets
5 reps

3. Bench press

Bench press

The most popular weightlifting exercise everyone knows. It’s very efficient for your chest muscles and your upper body, generally.

And for raising your T levels, of course.

Bench press workouts your chest, triceps, and shoulders.

You will feel the testosterone rush in your body.

How to do bench press:

4 sets
8 reps

4. Bent-over rowing

Bent-over rowing

All the variations of rowing are one of the top exercises when it comes to complexity.

Bent-over rowing is the best, most efficient, and the hardest.

It develops your back muscles and the effect on your body is a bigger production of testosterone.

How to do bent-over rowing:

4 sets
8 reps

5. Overhead press

Overhead press

The well-known overhead press is the most difficult exercise for your shoulders.

The position in which you do this exercise requires many other muscles to act as stabilizers.

It is an awesome testosterone boosting exercise.

How to do overhead press:

4 sets
8 reps

6. Pull-ups

Pull up

Do pull-ups increase testosterone?

Ooo, yeah.

This is the most effective exercise you can do with your own weight, it’s simple, and many guys choose this exercise over some involving a lot of gym equipment.

One of the most effective testosterone boosting exercises you can do without weights.

It’s great for building your back and arms muscles.

It’s a testosterone booster, as well.

How to do pull-ups:

4 sets
8 reps

7. Push-ups

Tempo push up

The most famous exercise you can do with your own weight, you can do it anywhere, and it’s the second most efficient of this type.

One of the best home exercises to to increase your testosterone.

When you do push-ups your upper body is completely involved.

That’s why push-ups are one of the best exercises which naturally boost your testosterone.

How to do push-ups:

4 sets
30 reps

How to Skyrocket Testosterone Levels Faster?

Supplements are definitely very good allies in your bodybuilding and fitness journey.

Here’s the kicker:

I don’t like steroids so I’m not talking about steroids.

There are some effective supplements made of natural ingredients that can help you skyrocket testosterone.

The best testosterone booster, in my opinion, is Testo Prime. (2)

I am using this supplement when I need more testosterone and strength (in my bulking phase).

Testo Prime Reviews


Testo Prime is made only of natural, medically reviewed ingredients.

It’s made of 12 clinically-tested ingredients:

  • Ashwagandha extract – clinically tested ingredient, that boosts testosterone, energy, focus, and endurance. Also improves sleep quality, reduces stress, and boosts metabolism.
  • Panax Ginseng – a plant extract that increases your libido and carries oxygen to your muscles, so improves endurance and reduces fatigue
  • Fenugreek– a plant extract that blocks estrogen production, boosts libido, and increases your strength
  • D-aspartic acid – an amino acid that boosts testosterone production by 50%
  • Green tea – helps maintain testosterone levels, speeds up the metabolism
  • Pomegranate extract – improves sexual performance and increases penis blood flow, reduces fatigue
  • Vitamin D – also increases the levels of testosterone and your libido. Improves your immune system.
  • Zinc – vitally important for the excretion of testosterone. Best testosterone boosting mineral.
  • B5 vitamin– converts fat layers into energy.
  • B6 vitamin – by stimulating the androgen receptors in your body, vitamin B6 signals the testicles to produce more testosterone.
  • Garlic extract – boosts T levels, overall health, and metabolism. Don’t worry, your breath isn’t going to be bad.
  • Black pepper (piperine) – helps all the above-mentioned ingredients to be absorbed well.

It will boost your testosterone, reduce tiredness, fat layers and man boobs and increase muscle mass.

Also, it will help you get lean body.

But, you need to use it regularly, at least 3 months.

Note: You should combine the above-mentioned exercises with Testo-Prime for the best results.

You can read more about Testo Prime and check the price here.

Testosterone Boosting Workout Program

Here’s a sample 7-day workout plan for testosterone, strength and bulking based on the above-mentioned exercises:

Day 1: Chest and Triceps

  • Bench press (3-4 sets of 8-10 reps)
  • Incline bench press (3 sets of 10-12 reps)
  • Close grip bench press (3 sets of 10-12 reps)
  • Tricep pushdowns (3 sets of 12-15 reps)

Day 2: Back and Biceps

  • Deadlifts (3-4 sets of 8-10 reps)
  • Pull-ups (3 sets of 10-12 reps)
  • Wide grip pull-ups (3 sets of 10-12 reps)
  • Standing bicep curls (3 sets of 12-15 reps)

Day 3: Rest

Day 4: Legs

  • Squats (3-4 sets of 8-10 reps)
  • Bulgarian split squats (3 sets of 10-12 reps)
  • Lying leg curls (3 sets of 12-15 reps)
  • Standing calf raises (3 sets of 15-20 reps)

Day 5: Shoulders and Abs

  • Overhead press (3-4 sets of 8-10 reps)
  • Side lateral raises (3 sets of 10-12 reps)
  • Rear delt flys (3 sets of 10-12 reps)
  • Plank (3 sets of 1-minute holds)

Day 6: High Intensity Interval Training

Here’s an example of a 45-minute HIIT workout:

  • Warm-up: 5 minutes of jogging or jumping jacks
  • 90 seconds of high-intensity exercise (e.g., sprinting, jumping jacks, burpees)
  • 30 seconds of rest
  • Repeat for a total of 10 rounds (20 minutes)
  • Cool down: 5 minutes of walking or slow jogging, followed by 10 minutes of stretching

Day 7: Full Body Training

  • Pull-ups (3 sets of 10-12 reps)
  • Deadlifts (3-4 sets of 8-10 reps)
  • Bench press (3-4 sets of 8-10 reps)
  • Squats (3-4 sets of 8-10 reps)
  • Standing bicep curls (3 sets of 12-15 reps)
  • Triceps pushdowns (3 sets of 12-15 reps)

If you want a more advanced training program you can download it here for free.

Best Exercises to Increase Testosterone – Bottom Line:

The best workouts to boost testosterone are:

  • Strength workouts – deadlifting, squats, bench press, overhead press, bent-over rowing;
  • Bodyweight workouts – pull-ups, push-ups;
  • Cardio workouts like HIIT (High-Intensity Interval Training).

You can boost testosterone faster if you combine the above-mentioned exercises with the best natural testosterone booster – Testo-Prime.


  • Patrick

    Cliff I am 45 and I have low testosterone I tried these exercises but I want faster results. I want to use a supplement but I don’t know what to choose?

    • Cliff Thomas

      Well, after 40 testosterone levels drop. Eat pumpkin seeds, foods high in selenium, zinc, magnesium, try above-mentioned exercises. I used test booster called Testo-Max, it is really good T booster that will help you gain massive muscles. And it is made of natural ingredients. You can check Testo-Max here.


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