Exercises That Boost Testosterone: The Science-Backed Workout Plan

Disclosure: This page may contain affiliate or commercial relationships. | Last Updated: August 2026

MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice. Consult a licensed physician before starting any hormone therapy or treatment.

Testosterone plays an important role in muscle development, bone health, sex drive, sperm production, and overall male health. While testosterone levels can change with age, low testosterone is not something men should automatically accept as a normal part of getting older. Lifestyle factors, medical conditions, medications, sleep, body composition, and physical activity can all influence hormone health.

Exercise can be one part of a healthy approach to supporting testosterone. A well-planned routine can improve strength, body composition, cardiovascular fitness, and metabolic health. Those benefits matter even when a workout does not produce a lasting rise in resting testosterone. 

For men looking to better understand their hormone health, exploring TRT options can provide useful information about testosterone levels and related treatment options.

Can Exercise Increase Testosterone?

Exercise can affect testosterone, but the relationship is more complicated than simply lifting weights and watching testosterone levels rise.

Resistance exercise can cause a temporary increase in testosterone after a workout. Recent research suggests this response can vary according to exercise type, intensity, age, sex, and other factors. The increase is generally temporary rather than a permanent elevation in baseline hormone levels.

That distinction matters. A 2022 systematic review and meta-analysis found that exercise training had a negligible overall effect on resting testosterone in insufficiently active men without testosterone deficiency.

Exercise is still valuable. Regular strength training can help build and preserve muscle, improve physical function, and support a healthy body composition. Those outcomes can contribute to better overall health, which is an important part of maintaining healthy hormone function.

The Best Exercises to Support Healthy Testosterone Levels

The most practical approach is to focus on compound resistance exercises that train several major muscle groups. You do not need an advanced bodybuilding program. A consistent routine can be built around a handful of foundational movements.

Squats and Lower-Body Exercises

Squats train the quadriceps, hamstrings, glutes, and core. They also allow you to progressively increase resistance as your strength improves.

Other useful lower-body movements include:

• Walking lunges
• Bulgarian split squats
• Leg presses
• Step-ups
• Goblet squats

Choose a variation that matches your experience and mobility. Good technique should come before adding weight.

Deadlifts and Hip-Hinge Movements

Deadlifts involve the glutes, hamstrings, back, and core. They require coordination across several muscle groups and can be useful for developing overall strength.

Romanian deadlifts are another option. They place greater emphasis on the hamstrings and glutes while using a controlled hip-hinge pattern.

These exercises require attention to form. If you are new to them, consider learning the movement with a qualified trainer before increasing the load.

Bench Presses and Pressing Movements

Bench presses work the chest, shoulders, and triceps. They can be performed with a barbell or dumbbells, depending on your experience and available equipment.

Overhead presses and push-ups can also fit into a balanced program. The goal is to train the major muscle groups consistently rather than chase a specific hormonal response from one exercise.

Pull-Ups and Rowing Exercises

Pull-ups, assisted pull-ups, lat pulldowns, and rows train the back and upper-body pulling muscles. They balance pressing movements and help develop upper-body strength.

If a full pull-up is difficult, start with an assisted machine or resistance band. Progress gradually as your strength improves.

Exercises to Boost Testosterone: What the Research Suggests

Resistance training receives considerable attention in discussions about testosterone because moderate-to-high-intensity exercise can produce a temporary hormonal response. Research suggests that resistance exercise may produce a greater short-term testosterone increase than aerobic exercise, although the response can vary depending on the workout, intensity, and individual factors.

This is where exercises to boost testosterone can fit into a well-rounded fitness routine. However, you do not need to structure every workout around producing the largest possible testosterone spike. A temporary change in testosterone does not necessarily translate into a lasting improvement in baseline testosterone levels.

Instead, focus on a program that builds strength and supports overall health. Compound exercises are a practical choice because they train several major muscle groups in one session. Squats, deadlifts, presses, and rows can form the foundation of a balanced resistance-training routine.

Resistance Training Testosterone: How Strength Training Fits Into the Plan

Resistance training can be a useful component of a testosterone-supportive fitness routine. It gives your muscles a reason to adapt and can help improve strength and lean mass over time.

Progressive overload is important. This means gradually increasing the challenge as your body adapts. You might add a small amount of weight, perform an additional repetition, or improve your technique.

You also need recovery. Training the same muscles intensely every day can make it harder to recover and may reduce the quality of your workouts.

Keep these principles in mind:

• Train all major muscle groups regularly.
• Increase resistance gradually.
• Use controlled, technically sound movements.
• Give muscle groups time to recover.
• Adjust your workload when fatigue starts affecting performance.

The American College of Sports Medicine recommends muscle-strengthening activity involving all major muscle groups at least two days per week.

Add Short, Strategic Cardio

Strength training should have a central role in this type of workout plan, but cardio still matters.

Walking, cycling, swimming, jogging, and other aerobic activities can support cardiovascular fitness and help manage body weight. These benefits can contribute to better overall metabolic health.

You can also include short intervals if your fitness level allows. There is no need to make every cardio session extremely intense.

The broader goal is balance. Too little activity can limit health benefits, while excessive training without adequate nutrition and recovery can place unnecessary stress on the body.

A Science-Backed Weekly Workout to Increase Testosterone

A four-day routine can provide enough structure for progressive strength training while leaving room for recovery.

Day 1: Lower Body

• Squats: 3 sets of 6–10 repetitions
• Romanian deadlifts: 3 sets of 8–10 repetitions
• Walking lunges: 2 sets of 10 repetitions per leg
• Calf raises: 2–3 sets of 12–15 repetitions
• Plank: 2–3 sets

Day 2: Upper Body

• Bench press: 3 sets of 6–10 repetitions
• Row: 3 sets of 8–12 repetitions
• Overhead press: 2–3 sets of 8–10 repetitions
• Lat pulldown or assisted pull-up: 3 sets of 8–12 repetitions
• Optional biceps or triceps exercise: 2 sets

Day 3: Recovery or Light Cardio

Take a rest day or choose an easy activity such as walking, cycling, or mobility work.

Day 4: Full Body

• Deadlift variation: 3 sets of 5–8 repetitions
• Goblet squat or leg press: 3 sets of 8–12 repetitions
• Dumbbell press: 3 sets of 8–12 repetitions
• Seated row: 3 sets of 8–12 repetitions
• Core exercise: 2–3 sets

The exact numbers are starting points rather than strict requirements. Beginners can use lighter resistance and fewer sets. More experienced lifters can adjust volume according to their goals and recovery.

Lifestyle Habits That Can Support Your Workout Results

Exercise works best when it is supported by other healthy habits.

Get Enough Sleep

Sleep is closely connected to hormone regulation and recovery. Consistently poor sleep can affect energy, training performance, and overall well-being.

Aim for a regular sleep schedule and give yourself enough time to recover between workouts.

Eat a Balanced Diet

Your body needs sufficient energy and nutrients to support training and normal hormone production. Prioritize protein-rich foods, fruits, vegetables, whole grains, healthy fats, and adequate hydration.

There is no single food that can reliably correct testosterone deficiency. Foods that boost testosterone can be part of a balanced diet, but nutrition should be viewed as one piece of the larger picture.

Maintain a Healthy Body Composition

Body composition and metabolic health are also relevant to testosterone. Obesity is associated with hypogonadism, and the Endocrine Society notes that weight loss may be an appropriate first-line approach for men whose low testosterone is associated with being overweight or obese and who have no other identified cause.

A sustainable approach is preferable to extreme calorie restriction. Your training program should support long-term health rather than short-term changes on the scale.

Give Your Body Time to Recover

Recovery is part of training. Schedule rest days, eat adequately, and adjust your workload when fatigue persists.

Too much exercise combined with poor nutrition can temporarily lower testosterone, according to the Endocrine Society.

When Exercise May Not Be Enough

Exercise can support general health, but it should not be used to self-treat suspected testosterone deficiency.

Men experiencing signs of low testosterone may notice changes in libido, energy, mood, muscle mass, or sexual function. These symptoms can have many possible causes, so they do not automatically indicate low testosterone.

The Endocrine Society recommends diagnosing hypogonadism only when compatible symptoms or signs are present alongside consistently low testosterone levels. Diagnosis generally requires repeat morning testing, along with an evaluation of the underlying cause.

This is particularly relevant when discussing men’s age. Age can influence testosterone levels, but symptoms should not automatically be attributed to aging. A qualified healthcare professional can determine whether additional testing or treatment is appropriate.

Some men may also wonder, does TRT work? Testosterone replacement therapy can benefit appropriately diagnosed men with hypogonadism, but it is a medical treatment that requires proper evaluation and monitoring.

How to Make Your Testosterone-Supportive Workout Sustainable

The best routine is one you can maintain. You do not need to train at maximum intensity every session.

Start with manageable weights. Learn proper technique. Track your progress and increase the challenge gradually.

It is also useful to measure progress beyond testosterone. Improvements in strength, endurance, body composition, sleep, and daily energy can tell you whether your fitness routine is working.

Remember that the purpose of training is broader than changing one hormone measurement. A well-designed program supports muscle, cardiovascular health, mobility, and physical function while creating habits you can maintain for years.

Conclusion: Build a Workout Plan That Supports Long-Term Health

The most effective exercises to boost testosterone are not necessarily the ones associated with the biggest temporary hormonal response. A consistent strength-training routine built around squats, deadlifts, presses, rows, and other compound movements can help support strength and overall health.

A balanced workout to increase testosterone should also include adequate recovery, sensible cardio, good nutrition, and sufficient sleep. These factors work together to create a healthier foundation for hormone function.

For men with persistent symptoms or confirmed low testosterone, exercise should complement appropriate medical care rather than replace it. At PrescribedRX, we provide resources and services designed to help men better understand their testosterone health and available treatment options.

Want to learn more about testosterone health and treatment? Explore PrescribedRX to learn more about our services and how we can help you take the next step.

READY TO TAKE THE NEXT STEP WITH YOUR TESTOSTERONE HEALTH? Speak with a licensed provider about your symptoms, testosterone levels, and potential treatment options based on your individual health needs.Have questions about testosterone or TRT? Contact PrescribedRX to learn more about our services and available options. Contact PrescribedRX

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About This Guide

This article was written and reviewed in accordance with our editorial standards. Provider information, pricing, and program details are based on publicly available data as of August 2026 and are subject to change without notice. We are not affiliated with the platforms reviewed unless noted. Content is reviewed by a licensed healthcare professional for clinical accuracy. Pricing should be re-verified on each provider’s official website before any purchase decision.

Last Updated: August 2026