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. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.

Foods to Avoid to Increase Testosterone Levels

Foods to Eat to Boost Testosterone Levels

For optimal testosterone levels, you should maintain a healthy weight and a balanced diet, with a healthy balance of fat, protein, and carbohydrates; avoid restrictive dieting as well as overeating. Additionally, eating the following foods can help boost T levels.

Exercises to Help Increase Testosterone Levels


Weightlifting builds muscle and can increase testosterone levels. You want to work out large muscle groups and lift as heavy as possible (safely, of course). Here are some weightlifting exercises to try:

High intensity interval training (HIIT) has also been shown to boost testosterone levels. HIIT involves doing cardio in intervals, interchanging very high intensity aerobics with more moderate activity. For example, you could do 30 minutes of jogging, alternating 2 minutes of jogging with 1 minute of sprinting.

Lose Fat

The fatter you are = The less testosterone you'll have because your body fat contains an enzyme called aromatase that turns your manly testosterone into womanly estrogen making your testosterone levels drop so as you lose weight you'll naturally increase your testosterone by 57% because the less fat you have = the more testosterone you'll have because you won't have as much aromatase going around turning your testosterone into estrogen. Losing fat is so important for higher testosterone that even testosterone replacement therapy (TRT) where a doctor gives you more testosterone would not work for you while you're fat because you're just making more testosterone available to be converted into estrogen by aromatase.

Sleep 8 hours

You'll have 250% more testosterone when you sleep 8 hours vs. only 4 hours because your body produces the most testosterone when you sleep plus more sleep makes it easier for you to lose fat to further increase your testosterone.