Activities To Increase Testosterone

Testosterone is one of the few hormones most men are familiar with. It’s usually linked with sex drive and muscles, and there are plenty of natural and not-so-natural methods to increase testosterone levels available.

Testosterone is a vital hormone in every man’s body. Its primary function is to regulate sex drive, and it also plays an essential role in sperm production. Testosterone is also responsible for muscle mass and bone density, and it affects the way people store body fat.

Low testosterone levels can lead to many unwanted symptoms such as hair loss, mental fog, fatigue, hair loss and infertility. As such, you may be looking for activities that can help increase your testosterone levels.

We’ve collated a list of the activities best thought to raise hormone levels and hopefully help enhance your sexual drive and performance.

6 Ways To Increase Testosterone

In adult males, healthy testosterone levels are essential for many things, including general health and wellness, sexual performance and body composition. So what can you do to increase your levels of this incredible hormone? Here are a few things.

HIIT Training

High-Intensity Interval Training can be categorised as short bursts of intense exercise which raise your heart rate and short rests or periods of lower-intensity exercise in between.

The benefits of HIIT training are numerous and include things like decreased body fat, increased muscle mass, improved stamina, and, of course, increased testosterone levels.

Bodyweight Exercises 

Pushups, squats, rows, pullups - these simple, no-equipment exercises also increase testosterone levels. Doing them allows you to grow muscle mass which might boost your testosterone, and some research even argues that older men who regularly exercise have higher testosterone levels.

Bodyweight exercises are a great starting point if you don’t want to buy a gym membership or have a limited time. There are a plethora of home workouts on Youtube which cater to all fitness levels.

Weight lifting

One of the most well-known ways to increase testosterone levels is weight lifting. Many studies showed that those exercises could increase short- and long-term testosterone levels.

Research suggests that to get optimal results, you should perform two to three sets of three to five repetitions at 95% of your maximum effort. This form of training is called strength training, and it slightly differs from hypertrophy which is muscle building. The core idea is to do fewer reps with heavier weights and rest longer. The main exercises you should focus on are compound movements such as squats, deadlifts, lat pulldowns and bench presses.


Creatine is the most researched fitness supplement on the planet. It’s an organic acid which replenishes levels of ATP (the body’s primary source of energy) faster than fatty acids or glucose. It’s most known for increasing how quickly you can gain new muscle mass and improving strength training workouts.

Research suggests that creatine positively affects testosterone levels and might raise them by up to 20 to or even 25%. The best way to take creatine supplements is through creatine monohydrate. The usual dose is 5g of powder mixed with water which is enough to see results.


There are plenty of foods which can have a positive impact on testosterone levels. Numerous studies have shown positive effects with products such as dairy, beef and eggs.

Moreover, many vitamins and minerals play a crucial role in maintaining healthy testosterone levels. The most important ones are vitamin D, Zinc, and Magnesium. We can get all of these from a nutritious diet but if you are worried that you might not be getting enough of them, there are supplements you can take.


Sleep is also important for keeping your testosterone levels in check. When we sleep, the levels of testosterone increase, which might be why sleep-deprived males can have lower levels.

Research conducted on young and healthy individuals who slept for eight to ten hours for a series of nights and then reduced it to five showed that testosterone levels had decreased by 10% after sleep deprivation.

If sleep is something you struggling with, it’s worth look into method to help relieve stress and help you to relax. Tantric massage has incredibly benefits for both stress relief and sleep

All in all, there are a wide variety of things you can do to help naturally increase your testosterone levels, be that exercise, diet or ensuring you’re getting enough sleep. In doing so, you should be able to maintain healthy levels of testosterone better or increase yours if they are looking a little low.