A popular tip for boosting testosterone levels in men is to lift weights / weight train. While is this often shared as a tip to naturally boost T levels, truth is there aren’t many studies supporting the idea that lifting weights increases testosterone in the long run.
A quick boost in testosterone during, and for a short while after, your workout, yes, some studies show this… but something that stays with you, increasing testosterone for a long time after the workout… even at rest?…
I’ve dug deeper into the situation, trying to find actual science to support this mainstay of the natural testosterone boosting community that I know keeps us strong, virile and manly.
Studies That Do Show Lifting Weights Increases Testosterone Levels In the Long Run
In the best study yet proving weight lifting’s strong, positive effect on testosterone, men’s testosterone levels were measured over an 8-week period of weight lifting, and T levels were significantly higher when measured at any time during the study.
In this study, older men who exercised on a regular basis (they don’t specify which type of exercise, resistance / weight training or aerobic activity), experienced improved oxygen uptake and higher testosterone and growth hormone levels than their non-exercising counterparts.
And in this study, 400 men between 40 and 80 years of age were surveyed on their health habits. Men who exercised and had a lower body mass index (BMI) and smaller waist circumference had significantly higher testosterone levels than the non-exercising, heavier-set participants of the study.
Weight Lifting Guidelines for Increased Testosterone:
On my own quest to improve testosterone production naturally, I’ve compiled key guidelines to follow the maximize the testosterone boosting effects of weight lifting:
- Eat a meal with carbs (rice, potatoes, or pasta) and protein (chicken, beef, fish, pork) 1-2 hours before working out. This ensures that you are not working out while hungry, nor are you wasting energy digesting during your workout, with both leading to suboptimal workouts and gains.
- Eat right after working out. Protein to heal the muscles, carbs to restore your glucose stores, and keep your hormones balanced. Skip the carbs, and your T levels could take a dive.
- Don’t work out the same muscle group two days in a row. This can lead to overtraining, which minimizes size gains, and can actually harm testosterone production on its own.
- The main exercises that increase testosterone are compound workouts… workouts using various muscle groups. Leg workouts are especially good for naturally increasing your testosterone production.
- Research shows that lifting heavier weight is best for boosting testosterone. As muscle mass increases, it will trigger the body to produce more testosterone.”
- The more muscle mass you have on your body, the more you create testosterone and the faster you burn fat (faster metabolism). Less body fat on it’s own reduces estrogen and increases testosterone.
Some other ways to naturally increase testosterone levels naturally in the long run:
Have a good one!
-David Carreras aka Mr. Manpower
Mr. Manpower’s Guide to
Overall Manhood Enhancement
The Ultimate Sex Guide for Men… “male potency without drugs”
www.MisterManpower.net
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