Pump Up Your Testosterone By Lifting Weights

increase testosterone with weight lifting

More Than Just Muscles Getting Pumped Up

The latest research tells us that we’re dropping testosterone levels faster today than in generations past. A man today has roughly 20% less testosterone than that same man would have had just 20 years ago.

Testosterone is what makes every man feel like a man. It effects so many different areas of his life. It’s is most associated with sex drive and the growth of lean muscle mass, but in reality, it’s much more integral and vital than just those two things. It also plays a significant role in everything from heart health to mental focus and much more in between.

We need to be vigilant when it comes to protecting the modern day lifestyle assaults on our T levels, and part of that vigilance is implementing natural and proven strategies & tactics that have been shown to increase our testosterone levels.

That’s where weightlifting comes into the picture.

Lifting Weights Increases Testosterone

Let’s get right to it and put it out there. Turns out that lifting weights not only gives you that ripped and chiseled look that makes you feel great about yourself, but it also has been scientifically proven to also boost your testosterone levels quite significantly.

Lifting weights increases testosterone naturally because it focuses on creating a specific neuroendocrine response so that your body will be forced to increase its production of anabolic hormones like testosterone (and HGH) to respond to the weight lifting demands being put on it.

boosting testosterone by lifting weights

According to Bodybuilding.com:

“While the short duration of working out is crucial to testosterone so is the intensity. Lifting weights with low repetitions (around 6) to failure will also increase testosterone dramatically. Working out to failure will tax your body and the more you stress your body the more testosterone will be released.

The best way to tax your body is by concentrating on compound movements. The Deadlift, Bench press, Clean and Press and especially the Squat must be a staple in your routine if you want high levels of testosterone.

These compound movements hit more than one muscle and the more fibers you stress during an exercise the more testosterone will be released into the bloodstream. The squat is the king for a reason. The legs are the biggest muscles in your body and doing squats raises your testosterone levels drastically.

Interestingly enough it is better to do 3 working sets per exercise instead of 2 or 1. Not only will this prevent overtraining but, it is believed by scientists that 3 sets is the perfect number for raising testosterone levels.”

From WebMD:

“Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says. He says the following strategies will give you an even bigger boost in testosterone from your strength training workouts, which is backed up by research.

  • Use more muscles. (For instance, a full-body workout affects this hormone more than doing one exercise, such as biceps curls.)
  • Lift heavier weights rather than doing many reps of light weights.
  • Have shorter rest periods during your workout.

Give yourself enough time to rest between workouts, and eat healthfully to help your body recover after workouts.”

A 2006 Study showed a 40% increase in testosterone:

In this study, subjects were given a weightlifting program three days a week (Monday, Wednesday, and Friday) for a 4-week period of time.

Their weightlifting routine consisted of:

  • 10-15 minute warm-up
  • bench press
  • seated-pulley
  • knee extension
  • behind-neck press
  • leg press
  • bicep curls
  • tricep pull-downs

NOTE: All of the exercises were done in 3 sets of 10 reps, with 3 min recovery in-between the sets, and with a weight that was 70-75% of the trainees one-rep max (1-RM).

After a month of this consistent weightlifting routine three days a week, the testosterone levels of the participants were measured, and the results were astounding.

There was a 40% increase in resting testosterone and a 24% decrease in resting cortisol which is the primary stress hormone which wreaks havoc on testosterone levels!

From AuthorityNutrition:

“A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time (15, 16).

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17).

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term (18, 19).”

There is a ton of information that you can search on that supports the fact lifting weights is an incredibly powerful way to increase your testosterone levels naturally.

You definitely want to add this to your arsenal of ways to increase your T levels naturally!

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Best Weight Lifting Exercises To Boost T

The prevailing wisdom based on scientific research is that the best exercises to do are exercises that involve compound movements, especially with larger muscle groups.

These are the best exercises that will give your testosterone levels the biggest pump.

Click on the links below to see a video demonstration of each of the exercises.

Squats are probably considered the BEST exercise as far as boosting testosterone is concerned because it is a compound movement,uses many different muscle groups along with your core, and it uses the largest muscle groups causing the greatest hormonal response.

squats are best exercise for boosting T

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Don’t Forget About Rest and Recovery

The part that completes the testosterone boosting story of weightlifting is giving yourself the proper time to rest and recover after working out.

When you’re taxing your body heavily like this, you should really go no longer than 40 minutes. If you go past that, then you start to over produce cortisol which you don’t want to do. Cortisol is a testosterone killer.

So workout hard, but try to keep it in the 30-40 minute range for optimal test boosting results.

After your workout, focus on giving yourself total relaxation time for about 10-15 minutes immediately afterwards. This could be laying down the bed or couch and listening to music, meditating, or whatever it is that you do to completely physically relax.

Finally, make sure you give whatever muscle groups you worked out at least 48 hours of rest and recovery before you hit them again with the weights.


Weightlifting is a great self-esteem booster as you put on muscle mass and sculpt your body to perfection.  Now, we know that not only is it a self-esteem booster, but it’s also a testosterone booster too!

It makes perfect sense when you think about the physiology involved, and that’s why it’s one of the best things to incorporate into your life to boost your testosterone naturally and keep you at peak performance and optimal health.

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