Exercise is one of the most effective ways to boost testosterone. It improves blood flow, raises hormone levels, and increases chemicals like nitric oxide that help with an erection.

Kegel exercises strengthen the pelvic floor muscles that are active during ejaculation and urination. They also help to stimulate the bulbospongiosus muscle which helps men to achieve longer-lasting, more satisfying erections.

1. Kegel Exercises

Kegel exercises, also known as pelvic floor exercises, are a simple and effective way to strengthen your pelvic muscles. These muscles help support organs like the bladder and bowel, and aid in functions like peeing and pooping. Kegel exercises, which involve tightening and then releasing these muscles, can improve urinary incontinence, reduce dribbling after urination, and even prevent premature ejaculation.

To perform a Kegel exercise, sit up in a chair or lie down and make sure your legs and buttocks are relaxed. You can find your pelvic floor muscles by imagining you’re urinating and then tightening the muscles you use to stop the flow of urine. Doing this exercise can be a little tricky, but you can get the hang of it with practice.

You can start by squeezing your pelvic floor muscles for five seconds and then relaxing them. You can also place the tip of your finger inside your vagina and try to feel the muscles contract around your finger. You mustn’t tighten other muscles at the same time.

2. Squats

Known as the king of exercises, squats are an effective strength-building exercise that also helps you boost testosterone. This compound movement targets the quadriceps, hamstrings, and calves and requires full-body movement.

This exercise can be done by standing with your feet shoulder-width apart while holding a barbell overhand, and then bending at the hips to lower your body until it's nearly parallel to the floor. Then, raise your body back up and repeat for some repetitions. To help improve your form, try using a mirror or having someone spot you while performing this exercise.

Another effective strength-training exercise to increase testosterone is the dumbbell bench press, which targets the chest and triceps muscles. It also helps strengthen the core muscles, which is important for proper posture and sexual function. The dumbbell version of this exercise provides a greater range of motion and engages additional stabilizing muscles to increase the intensity of the workout.

3. Push-ups

Push-ups are a tried-and-true bodyweight exercise that works multiple muscles at once. They largely target the chest muscles, including the pectoralis major and minor, but also work the triceps and the anterior deltoids. The core muscles are also a part of the movement and help keep your spine straight throughout the exercise.

The key to getting the most out of push-ups is proper form. The setup position is crucial: shoulders back, head looking forward, and belly tucked in. This posture promotes proper joint alignment and reduces the likelihood of shoulder injuries.

Lowering and pushing your body up also increases endurance, which means you can continue doing push-ups for a longer period before experiencing fatigue. However, Capritto recommends checking with a trainer, physical therapist, or orthopedic specialist to make sure you don't have any injury or pain that may prevent you from safely performing the exercise.

4. Pull-ups

Pull-ups are one of the best upper body exercises to build strength, as well as a great way to increase testosterone. They are a compound exercise, which means they work multiple muscles at once.

Testosterone is the primary male sex hormone and plays an important role in muscle growth, fat metabolism, and mood regulation. Studies have shown that regular, consistent exercise can help optimize and maintain healthy levels of testosterone.

Many people struggle with pull-ups, but there are a few things you can do to make them easier. For starters, start by using a resistance band to support your back. This will allow you to perform more reps before you need to switch to a stronger band.

Pull-ups are a versatile exercise that can be performed by anyone with an overhead bar in their home or gym. They work a variety of muscles, including the lats, which are the broad fan-shaped muscles that give your shoulders and upper back their enviable V-shape. Plus, they'll improve your posture, allowing you to walk taller and look leaner.

5. Deadlifts

The deadlift is considered one of the big three powerlifting movements alongside the squat and bench press, used to test a man’s strength. This exercise is known to stimulate testosterone and build muscle mass.

The exercise helps strengthen the core muscles, Sullivan says. The deadlift is often described as a functional exercise, he adds, because it mimics movement patterns you use in daily life such as sitting down and picking something up off the floor.

Performing the deadlift on a barbell will target your shoulders and chest muscles, two areas that are heavily involved in producing testosterone. Performing this workout will also increase your grip strength and boost your overall body strength.

According to some studies, performing the deadlift on a barbell, especially when lifted to about 75% of your max lift for a single rep, can naturally boost your testosterone levels. Moreover, doing deadlifts in combination with other resistance and strength training exercises, as well as high-intensity interval training, can further improve your testosterone levels.

6. Sit-ups

Testosterone is responsible for more than just sex drive, bone mass, and fat distribution; it also helps with the production of muscles and strength. So it’s no surprise that exercise can improve your testosterone levels and help you feel more manly. However, not all exercises are created equal when it comes to testosterone-boosting workouts. The best testosterone-boosting exercises tend to be resistance-based and target multiple, large muscle groups. Two examples of this are squats and deadlifts.

Sit-ups are another excellent, easy-to-do, exercise for increasing testosterone. While crunches might work better for sculpting your abs, sit-ups can be done anywhere, with no equipment or gym experience needed. A variation on the standard sit-up is the v-up, which targets the core and hip flexors more than your stomach. To perform a v-up, begin with a tuck-up position, but then curl your torso to a "V" shape while balancing on your tailbone.

7. Planks

When it comes to building muscle, the two best workout categories to boost testosterone are powerlifting/resistance training and high-intensity interval training. Exercises like squats, box step-ups, burpees, and sprinting are great for the first category while exercises like plank jacks, mountain climbers, and arm-plus-leg training are good for the second one.

A regular plank is an isometric exercise, meaning that the muscles contract without lengthening or moving. Trainers love this core exercise because it’s efficient, effective, and a prerequisite for many other movements, Jenna Langhans, C.P.T., a personal trainer and group fitness instructor, tells SELF.

Start by holding a normal plank for as long as you can comfortably do it—beginners can aim for 10 to 30 seconds, while more advanced people may try for a minute or more. Then experiment with other plank variations, like the crouching plank or the walking plank. Remember to focus on using your core muscles and keeping your body as rigid as possible while you hold the plank position. If you want to know more visit Blog.