If you have ever talked to your doctor or a hormonal specialist, then you have probably been told that diet and exercise are good ways to reduce your risk of a hormone deficiency. When you reach the age of 40, your hormone production levels have already been in reduction for years. If this is paired with a poor diet and sedentary lifestyle, you are greatly increasing your risk for the many effects of a hormone deficiency including weakness, arthritis, fatigue, depression, and decreased sexual function (including erectile dysfunction).
Thankfully, maintaining a healthy, balanced lifestyle can help you to boost your body’s natural production of critical hormones such as testosterone and HGH in men and estrogen and progesterone in women. When women lack testosterone, they can become weaker, more fatigued, and can experience weight gain when combined with estrogen imbalances, especially in women who are postmenopausal.
Here are three exercises that can naturally boost testosterone levels in both men and women:
1. Squats / Lunges
Squats and lunges incorporate the biggest muscles in the body – those present in the legs. Specifically, they focus on the glutes. The glutes contain a higher concentration of testosterone than other places in the body, and when trained can stimulate more production. Lifting weight that challenges you has been shown to increase testosterone levels by as much as 20%. When trying to increase your body’s natural output of testosterone, high effort workouts are vital.
Multiple studies have shown that you can boost your testosterone levels by sprinting. In one study, testosterone levels increased significantly in participants who performed a series of short burst sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
Try performing several sprints on the treadmill after you’ve lifted weights at the gym, or just head out into your backyard, a park, or down your neighborhood block and do a few on your days off from weight training. You can even do sprints on a bicycle or elliptical trainer after your normal lifting sessions. Try to include 5-10 total short sprints that are no longer than 15 seconds, and make sure to fully recover between sets (generally 3-4 times longer than you actually sprinted). We recommend a sprint workout 2-3 times a week for the best results.
One of the holy grails of testosterone boosting workouts, deadlifts are a full-body strength workout that triggers testosterone increases in both men and women when performed properly. Since deadlifts incorporate so much muscle mass throughout the body when performed, there is a resulting metabolic stress applied to the body. When the body experiences this stress, steroid hormones such as testosterone are released in order to help the muscles recover and rebuild more effectively. When deadlifting be sure to minimize the pressure on the back and to maintain good form, as given by a trained professional.
Testosterone is a key hormone that helps both men and women achieve vitality and feel strong, mindful, and whole. When these levels begin to naturally drop, it is important to practice healthy habits that are proven to bolster and improve your body’s natural hormone output. These exercises are great ways to improve cardiac, bone and muscle, as well as hormone health independently. Remember, the more effort and strength exerted during a workout, the higher the overall testosterone output, so kill those workouts and keep a consistent workout routine going!
With all of these exercise ideas, you can increase your natural hormonal output without surgery or expensive chemical treatments. By simply exercising and incorporating these workouts 3-4 times per week, you can start to increase your energy, libido, sexual ability, and overall sense of positivity and wellness!