As we get older, our testosterone levels decrease naturally. However, I thought it might be a good idea to start a conversation about how to naturally keep testosterone levels as high as possible. Oh, sorry… Ladies, this might be a good one to pass along to gentlemen.
Testosterone serves many purposes, but there are 3 main reasons that men want to make sure levels don’t plument in our 40’s and beyond.
It gives us sex drive and libido
It helps us build and maintain lean muscle which equals robustness and health in our body.
It helps us stay sharp cognitively, happy, and positive emotionally.
There are many easy fixes to save low testosterone levels, but I thought I would share a few strategies that you could apply in the gym to help build testosterone.
Sprint: Do short aggressive efforts that get you out of breath. This could be running, biking, rowing, or swimming. The hormonal response causes a spike in testosterone.
Lift Something Heavy: Heavy loads that are associated with high levels of exertion can force a release in testosterone. The loads have to be heavy enough to cause fatigue. I mean the type of fatigue that burns and forces heavy breathing.
Do Forced Reps: You’ll need a partner for this. A forced rep is a rep that you can’t finish on your own; you need someone to help you finish it. Again, the response is higher output in testosterone.
Take Long Rest Periods: Studies show that when lifting heavy or sprinting you need to have adequate rest between efforts so the intensity can stay high enough to cause a hormonal response.
Avoid Chronic Cardio: If all you do is run or just swim, or only row, chances are these long endurance activities alone could cause a decrease in testosterone.
What's the best way to know if testosterone is low? Are you tired, low labido, possibly gaining weight? This could be a testosterone issue. You can get a blood panel done or a saliva or urine test.
There are many ways to help boost testosterone and these are just a few.
Let me know if I can be helpful!
Are you doing the right things to boost testosterone?