7 Testosterone-Boosting Exercises You Should Add To Your Training

Testosterone is a vital hormone, especially for male athletes so you want to make sure you don’t have less-than-desired levels of it. Check out these 7 testosterone-boosting exercises you should do.

Testosterone is anabolic, which means it helps build muscle. It also influences your sexual desire and could impact your fertility.

How to Increase Testosterone Naturally

If you are looking for some testosterone-boosting exercises, look no further as Steve Walker has shared a video showcasing that.

Steve Walker is a personal trainer with more than 15 years of experience and one of the coaches for 1stMan Magazine.

All these testosterone-boosting exercises are compound movements as they engage multi-joints in your body while you are performing them.

7 Testosterone-Boosting Exercises

1. Squats

Although Walker only talks about squats in his video, he is actually performing a back squat with a loaded barbell. Utilising barbells in exercises is a great way to demand more of your muscles and increase your strength.

How to Perform a Barbell Back Squat:

1. Stand with your feet shoulder-width apart and toes slightly pointed out.
2. Hold a barbell across your upper back or keep your hands at your sides or in front of you if using body weight.
3. Engage your core and lower your body by bending your hips and knees, keeping your back straight.
4. Lower down until your thighs are parallel to the ground or as low as you can comfortably go.
5. Push through your heels to return to the starting position.

Muscles Targeted: Quadriceps, hamstrings, glutes, lower back, and core.

2. Bench Press

Another compound exercise with a barbell, the bench press is performed by Walker with a wide grip. However, you can change accordingly to your likeness and to a width that is comfortable for you.

How to Perform:

1. Lie on a flat bench with your feet firmly planted on the ground.
2. Grip the barbell with hands slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and lower it to your chest, keeping your elbows at about a 45-degree angle.
4. Press the barbell back up until your arms are fully extended.
5. Repeat for the desired number of reps.

Muscles Targeted: Pectorals (chest), triceps, and anterior deltoids (front shoulders).

3. Deadlift

This is a great compound exercise for your back muscles. You may use a trap bar instead of a traditional barbell and it will focus more on your traps and legs.

How to Perform:

1. Stand with your feet hip-width apart, barbell over your mid-foot.
2. Bend at your hips and knees to grab the bar with an overhand or mixed grip.
3. Keep your back straight, chest up, and pull the bar up by straightening your hips and knees.
4. Stand up straight with your shoulders back.
5. Lower the bar back to the ground by bending your hips and knees.

Muscles Targeted: Hamstrings, glutes, lower back, traps, and core.

4. Walking Lunge

You may use a pair of dumbbells for this exercise or a pair of kettlebells.

How to Perform:

1. Stand upright with your feet together.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
3. Push through the heel of your front foot to bring your back leg forward to meet the front, standing up.
4. Repeat with the other leg, continuing to alternate legs as you walk forward.

Muscles Targeted: Quadriceps, hamstrings, glutes, and calves.

5. Bent-Over Row

Make sure you are bracing your core throughout the movement.

How to Perform:

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
2. Bend at your hips and knees slightly, keeping your back straight.
3. Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
4. Lower the barbell back to the starting position.
5. Repeat for the desired number of reps.

Muscles Targeted: Latissimus dorsi (lats), rhomboids, trapezius (traps), and rear deltoids (back shoulders).

6. Pull-Up

One of the best bodyweight exercises for your upper body.

How to Perform:

1. Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Hang with your arms fully extended and your legs crossed behind you.
3. Pull your body up until your chin is above the bar.
4. Lower yourself back to the starting position in a controlled manner.
5. Repeat for the desired number of reps.

Muscles Targeted: Latissimus dorsi (lats), biceps, traps, and rhomboids.

7. Military Press

This exercise is also one of the most well-rounded movements to strengthen your shoulders.

How to Perform:

1. Stand with your feet shoulder-width apart, holding a barbell at shoulder level with an overhand grip.
2. Engage your core and press the barbell overhead until your arms are fully extended.
3. Lower the barbell back to shoulder level.
4. Repeat for the desired number of reps.

Muscles Targeted: Deltoids (shoulders), triceps, and upper chest.

Read More: 5 Testosterone-Boosting Foods Men Must Eat