Zinc deficiency is common and directly impairs testosterone production. Diets that are extremely low in dietary fat consistently show reduced testosterone production. The testosterone-optimal body fat range for most men is 12 to 18 percent. Endurance-based exercises, like cardio, can potentially reduce testosterone. When you work out, you’ll improve your overall health and reduce your body fat, which he says can improve testosterone. The athletes studied are typically in good physical condition, with a lean body and no symptoms of low testosterone (which doctors say is often more important than your actual levels). During puberty, testosterone drives many physical changes in males, including increased muscle mass, facial and body hair growth, and a deeper voice. Exercise can increase testosterone (T) levels, but the type of workout you choose makes a difference. But remember, your goal is to not only increase your testosterone but to build muscle as well. Weight training is one of the best ways that you increase hormone output. To ensure your testosterone is at optimal levels, take a natural test booster like TestoFuel. Your back is your largest upper body muscle so you’re going to do more volume for back than other upper body muscles. Take a giant step towards better hormone health with lunges. Who says you need hours in the gym to boost your T-levels? This full-body move is like a testosterone-seeking missile. Pull-ups are a testosterone-boosting powerhouse, working your back, arms, and core all at once. Master it, and you’ll not only boost your T-levels but also earn some serious gym cred. If the clean and jerk is a hormone explosion, the snatch is a testosterone supernova. So don’t skip your workout—it’s good for your T levels and your overall health. Remember, too, that your testosterone levels naturally fluctuate during the day. "However, you may feel a good boost of energy with exercise because of a surge in cortisol level rather than testosterone," El-Zawahry says. We’ve just unleashed 15 exercises that’ll turn you into a hormone-producing powerhouse. Add some rotational power to your workout (and your hormone production) with Russian twists. As you hold that position, feeling every muscle in your core start to quiver, your body is busy pumping out testosterone.
