Man exercising to boost testosterone levels

How Often Do I Have to Exercise to Balance My Testosterone Levels?

9 min read


29 Feb 2024

Supercharge Your Day…

  1. What is testosterone?
  2. Why does exercise help T-levels?
  3. Which exercises are best for T-levels?
  4. How often should you exercise?
  5. What time should you exercise?
  6. What else boosts T-levels?
  7. Why Testoprime?


You already know that exercise and testosterone levels are linked, that’s why you’re here, right?

But now you want to find out just what kind of exercises boost your T-levels and how often you need to do them.

Well, look no further, because we've got the answers…and much more.

In this guide, we’ll dive into the importance of exercise in regulating testosterone levels and reveal the optimal frequency to keep those levels in check.

We’ll also cover other ways to boost your T-levels and arm you with all the info you need to get started—today.

Prepare to level up your workouts and unlock peak hormone performance with Testoprime!

What is testosterone?

When we talk about hormones, testosterone, also known as “T” steals the show every time. It’s the hormone everyone has heard of…but why?

It is famous in popular culture, embodying the essence of physical excellence, raw power, and pure masculinity.

Biologically speaking, testosterone is the boss of male reproductive tissues. It's the force behind the deep voice, hairy chests, and sculpted muscles.

But it also plays a vital role in a woman’s world too, keeping those muscles toned and bones strong.

Testosterone is the mastermind behind your mood, brainpower, energy levels, and sex drive.

Did you know? This powerhouse hormone goes beyond reproductive stuff, flexing its muscles in more ways than one.

Testosterone has been linked to physical attributes such as muscle development and athletic performance—leading to an association with strength, power, and competitiveness perpetuated in popular culture.

From ripped bodybuilders chasing the ultimate physique to ordinary folks aiming for peak performance in and out of the bedroom, testosterone is the name on everyone's lips.

It's synonymous with strength, vitality, and that extra oomph. But as it decreases with age, men often look for ways to increase their levels.

Why does exercise help T-levels?

You heard it first from us first—exercise is like a secret weapon when it comes to ramping up your T-levels. 

When you hit the gym or engage in physical activity, it's like flicking a switch that tells your body to produce more testosterone. It's like giving your T-levels a kick into overdrive. 

Here's how it works…

First off, exercise helps you shed those extra pounds. And guess what? Body fat loves to stash away testosterone-inhibiting enzymes. So, the more you exercise, the more you chip away at those fatty deposits, setting your testosterone free to do its thing.

But that's not all. 

When you smash cardio workouts or engage in strength training, your muscles demand more testosterone to grow and repair themselves. 

It's like a hormonal call to action. Your body recognizes the need for more testosterone. And bam—it delivers.

And here's a bonus: Exercise triggers the release of endorphins—those "feel-good" chemicals in your brain. Oh, and do you know what happens when you feel good? Your testosterone levels get a boost. It's a win-win situation.

man exercising

Which exercises are best for T-levels?

Testosterone is a critical hormone in the body, especially for those looking to build muscle mass and improve strength. 

The news is that boosting natural testosterone levels can be achieved through exercise. But not just any exercise.

Mixing it up is key so whilst these exercises target strength training, you’ll want cardio and strength training to get the best out of your overall fitness.

Here are some of the best strength exercises that can help increase testosterone levels.

1. Resistance training

Resistance training, like weightlifting or using resistance bands, is an effective way to build muscle and increase testosterone levels. The more muscle you have, the more testosterone your body produces.

2. High-intensity interval training (HIIT)

Incorporating weight training and resistance exercises into a HIIT routine can help boost testosterone levels. Short bursts of intense exercise combined with rest periods can provide the tools for testosterone production. 

3. Deadlift

This is a classic strength training exercise and ideal for boosting testosterone and improving functional strength. 

It activates the large muscles in the lower body while strengthening the core and abs.

4. Back squat

Back squats put the lower body under high strain, triggering the release of testosterone and human growth hormone (HGH). 

Starting your workout routine with back squats can have a positive impact on testosterone levels. 

5. Bench press

The bench press is a resistance-based exercise that targets the chest and biceps. It helps increase blood flow and can also enhance libido. 

6. Bent-over row

The bent-over row is a versatile exercise that targets various major muscle groups, including the upper back, shoulders, and legs. It is a great resistance exercise that has tons of health benefits but is ideal for boosting testosterone.

7. Shoulder press

The shoulder press can be performed using a standard machine at most gyms. It activates the upper back and triceps muscles.

8. Chin-up

Chin-ups or pull-ups, which utilize body weight resistance, are effective in boosting testosterone. It is an exercise that will work multiple muscles. Working against your own body weight is key in achieving the results you want. 

9. Push-up

Push-ups provide a full-body workout and can boost functional strength and testosterone levels. Various push-up variations can target different areas of the back and shoulders.

10. Leg exercises

Working out the entire body, including the legs, is crucial for maximizing testosterone production. Exercises like resistance leg raises and cycling can focus on the leg muscles and provide an overall testosterone boost.

How often should you exercise?

Now you know what to do, let's talk about how often to do it.

According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. 

They recommend some strength training sessions once or twice a week too. So put together a training schedule with these numbers in mind and plan to be physically active when it counts.

So how much exercise should you do and how often? 

Let’s look at the specific types of exercises to boost T-levels.

Resistance training: Two to three sessions per week. 

High-Intensity Interval Training (HIIT): One to two times a week. 

Deadlift, back squat, bench press, bent-over row: One to two times a week. Perform multiple sets and repetitions to maximize testosterone-boosting effects.

Shoulder press, chin-up, push-up: Two to three times a week. Aim for three to four sets and eight to 12 repetitions for each exercise.

Leg exercises: One to two times a week. 

What time should you exercise?

Let’s talk about the perfect workout windows.

We know life is busy, and workouts need to fit in and around your schedule. That's why we’ve come up with advice on when to work out to suit a range of different lifestyles.

Morning boost

This one is for the early birds.

Some studies suggest that exercising in the morning can lead to increased testosterone levels throughout the day. It’s up to you to set your level of intensity whether vigorous exercise or moderate exercise, but wherever you start, you’ll need to improve over time.

Get your blood pumping in the a.m. and enhance productivity. Enjoy a testosterone boost that lasts all day. Ideal for those looking to lose weight as it kickstarts your metabolism.

Afternoon jolt

If you're more of an afternoon or lunchtime warrior, fear not.

Your testosterone levels typically peak in the late afternoon. Seize that perfect timing and harness the energy surge. 

Use your lunch break or the mid-afternoon slump to get in some moderate physical activity and not only improve those hormone levels but improve your physical and mental health too.

Evening power hour

Night owls, rejoice.

While it may not have a significant impact on testosterone levels, exercising in the evening can help you release stress and unwind after a long day. 

You can also enjoy the benefit of improved sleep quality, which contributes to hormonal balance.

Consistency is key

Ultimately, the most important factor in reaping the benefits of testosterone modulation through exercise is consistency.

Choose a time that suits your schedule and preferences and stick to it. Consistent exercise, regardless of the time of day, is what will bring you long-term success and vitality.

What else boosts T-levels?

The answer is lots of things and more than just exercise.

Let’s cover all the things you can do to get on top of your t-levels starting today. We’ll cover lifestyle, diet and supplementation.


Manage stress

This may not spring to mind straight away when thinking about T-levels, but high levels of stress can negatively impact testosterone levels

Try stress management techniques such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy to stay mentally balanced and aligned.

Prioritize self-care to reduce stress levels and help maintain hormonal balance.

Sleep well

Getting good quality sleep is very important, period. But it’ll also get you a step closer to great hormonal health. Aim for seven to eight hours of uninterrupted sleep each night. 

Establish a consistent sleep schedule, create a sleep-friendly environment, and practice good sleep hygiene to ensure optimal testosterone production.

testosterone boosting foods


Did you know that what you eat can have an impact on T-levels?

Let’s get the down-low on what to eat to boost those levels and how to implement the changes into your day-to-day.

Healthy Fats

Include foods rich in healthy fats in your diet, as testosterone is derived from cholesterol. 

Focus on sources like avocados, olive oil, nuts, seeds, fatty fish (salmon, mackerel), and coconut oil. These fats support hormone production.

Here’s how to include them in your diet.


The right protein intake supports the production of hormones like testosterone. 

How can you do this? By eating lean protein sources such as chicken, turkey, fish, tofu, beans, and lentils in your meals.

How can you weave these into your diet?

Get your fix with chicken and turkey, fish, tofu and beans and lentils.

Vitamin D

Yes, you read that right. Vitamin D can affect T-levels.

Get your daily dosage ideally through sunlight exposure—or second to that— supplementation. This nutrient plays a crucial role in testosterone production. 

You can find it in fatty fish, dairy products and egg yolks.


Now we’ve covered food, let’s talk about which supplements to take to boost your T-levels.

Vitamin D supplements

If you have limited sun exposure or low vitamin D levels, consider taking a vitamin D3 supplement to help boost your levels.

The added bonus? Optimal vitamin D levels can positively influence testosterone production.

Zinc supplements

Zinc is an essential mineral that supports testosterone production.

Ashwagandha supplements

Ashwagandha, an adaptogenic herb, has shown the potential to boost testosterone levels and reduce stress. 

It’s available in supplement form for those who want a natural supplement to potentially help their T-levels.

healthy man

Why Testoprime?

Seize your vitality with TestoPrime’s special formula designed to Increase your physical and mental energy, burn fat, build lean muscle and improve motivation through a mood boost.

Every bottle contains 12 natural ingredients, including Ashwagandha, zinc and vitamin D, with the ingredients being scientifically proven to boost testosterone levels by up to 44%. 

Don’t believe us? Check out this review from Muscle and Fitness to see how TestoPrime really does live up to its claims.

For a natural and safe way to get those T-levels up and to feel powerful and motivated in all aspects of life, try it today.

It even comes with a 100%, no questions asked, no hassle whatsoever, lifetime guarantee because we’re so confident you’ll love it.