How To Increase Testosterone Naturally

Medically reviewed by Maria Sarino, MD FACT CHECKED

Testosterone is a hormone that is secreted by the testicles in men. It is the key hormone that may be responsible for developing several physical traits that could also distinguish men from women.

These may help a man’s body to develop male characteristics, such as hair on their face and body, having a deep voice, and muscle mass.

Testosterone levels peak during adolescence and young adulthood and decline with age. Testosterone levels naturally decline with age, but there are several things men could follow to maintain healthy testosterone levels throughout their lives.

  1. Exercise Regularly

    Exercise helps to improve circulation and can also stimulate testosterone production. Try to do a moderate strength-consuming exercise for at least 30 minutes 3-4 times a week.

    If you’re looking for ways to boost your testosterone production, here are a few workouts that could help you through your exercise program.

    These exercises may help in improving muscle quality that is most involved in testosterone production, so they can be particularly effective.

    Studies have shown that regular exercise can increase levels of free testosterone by up to 15%. Some of the best exercises for boosting testosterone production include:

    • Squats

      Squats are a compound exercise that involves all the major muscles in your lower body, including the glutes and hamstrings.

      They also involve the quadriceps and calves as stabilizers, which means they’ll work those muscles too.

      Squats also strengthen your core muscles, which will help protect your back from injury during other activities like running.

    • Deadlifts

      Deadlifts are another compound exercise that works for many different muscle groups at once — including your shoulders and back as well as your legs and core muscles.

      Further, which makes them great for increasing testosterone production in men (and women).

      To perform a deadlift, stand with feet just wider than hip-width apart and grab a barbell off the floor with hands just outside knees palms facing away from the body keeping back flat at all times (don’t round).

      Lift bar until it reaches the knees then lower back down slowly until arms are straight; repeat 10 times for three sets each day.

    • The Presses

      Presses workout consists of standing, seated, and lying press exercises. It helps to develop strength, endurance, and muscle mass in the upper body.

      To do presses you need to use barbells or dumbbells. You can use a barbell with weights ranging from 50 pounds to 100 pounds depending on your strength and fitness level.

      If you are not comfortable with using heavy weights then start with less weight and try increasing it as you gain more experience doing presses.

    • Pushups

      This exercise will improve your overall health and body shape, so your testosterone levels will naturally go up.

      Push-Ups are easy to do, they don’t require any equipment and can be done anywhere at any time.

      Perform a minimum of 100 pushups every day for several weeks. In the beginning, it may seem difficult but with time you’ll get used to it.

      Increase the number of repetitions gradually until you reach 200 or more per day.

    • Planks

      Planks are another type of exercise that helps to improve your testosterone levels by increasing the strength of your abs, core, and lower back muscles.

      It also makes you stronger overall, which improves your sexual performance as well as endurance levels during intercourse.

      You can do planks by holding yourself at a 45-degree angle from the floor with forearms and toes touching each other for about 30-60 seconds at a time before resting for a few minutes between sets or reps.

      They are also good for abs workouts.

      These exercises all help to build muscle mass and stimulate growth hormone release. When performed regularly, they can help to increase testosterone levels significantly.

      In addition to these specific exercises, it is also important to maintain a well-rounded workout routine. This includes cardio and conditioning work alongside strength training.

      Doing so will help to keep your body healthy and balanced, which is important for optimizing hormone production.

  1. Eat A Healthy Diet

    Consuming testosterone-boosting foods and high protein healthy foods could help improve hormone levels and increase testosterone production. So make sure to get plenty of protein, healthy fats, and vitamins and minerals in your diet.

    If you’re looking for ways that may help you increase your testosterone levels, there are a few things you could carry at home. Try to eat a healthy diet that includes plenty of protein and healthy fats.

    You should also limit your intake of processed foods, sugar, and alcohol. Below we have mentioned 5 foods that you can have at your home daily. These foods will help boost your libido and improve your sexual performance.

    • Eggs

      Eggs have a high protein content which may help you stimulate the production of testosterone in the body as well as promote muscle growth for men.

    • Pumpkin Seeds

      Pumpkin seeds are rich in zinc, which helps increase testosterone levels in males, and also contain vitamin E, which helps protect against free radicals that can damage cells and DNA leading to cancer or other diseases.

    • Almonds

      These contain vitamin E as well as healthy fats like omega and are rich in zinc which helps in releasing the hormone from the pituitary gland essential for testosterone.

    • Oysters

      As it is known that zinc is necessary for testosterone and Oysters are rich in zinc and magnesium which may help in boosting the production of testosterone in the body.

    • Pomegranate

      These are well known for ages as a symbol of fertility. Pomegranate contains antioxidants, potassium, vitamins, and fiber.

      It helps in controlling testicular oxidative stress and boosts the testosterone level in men and helps in blood cell development.

  1. Get Enough Sleep

    Sleep is important for overall health, and it can also help to boost testosterone levels. Sleep deprivation has been shown to lower testosterone levels in men. Proper sleep counts for 7-8 hrs of sleep per night.

  1. Limit Stress

    Stress can hurt hormone levels, so it’s important to find ways to relax and reduce stress in your life. Try yoga, meditation, or deep breathing exercises.

  1. Avoid Alcohol And Drugs

    Alcohol and drugs can interfere with hormone production and lower testosterone levels. If you choose to drink alcohol, do so in moderation.

  1. Consult A Medical Professional

    Talk to your doctor or nutritionist about health support substances, there are several substances available that could be useful for improving your testosterone levels.

  1. Vitamin D

    Increase your intake of vitamin D from sun exposure or foods such as fatty fish (salmon) or fortified milk products (fortified milk). Low levels of vitamin D have been linked to lower testosterone in men.

  2. Ashwagandha

    Ashwagandha is a popular herb known by its Latin name Withania Somnifera. It has higher antioxidant levels and is considered an aphrodisiac that could improve your sexual desires.

    Certain studies show that Ashwagandha supplementation may lead to an increase in testosterone levels. This could improve your sperm quality.

    Considering Ashwagandha for increasing testosterone may help you improve your libido. Further, it could also enhance your testosterone levels.

    If females consume Ashwagandha, it may elevate the production of Luteinizing Hormone (LH). This could result in controlling the menstrual cycle. Further, it may play a significant role in the process of ovulation.

    In males, consuming Ashwagandha may help by protecting cells in the testes from oxidative damage. This could enhance testosterone production in the testes.

    On the other hand, this study in male rats also provided some promising results with ashwagandha consumption.

Steps To Prevent Low Testosterone Levels

There are several things that may lead to low testosterone levels in men. However, there are some steps that one could work on to prevent this from getting worse.

  • One of the most important things men can do to maintain healthy testosterone levels is to exercise regularly.

    Exercise not only helps to keep testosterone levels up, but it also has several other benefits for overall health.

  • Another important thing men can do to maintain healthy testosterone levels is to eat a healthy diet.

    A diet that is high in protein and low in processed foods will help to keep testosterone levels up.

    In addition, a diet that includes plenty of zinc-rich foods (such as oysters, beef, and pumpkin seeds) will also help to boost testosterone levels.

  • Finally, men should avoid activities that can lead to low testosterone levels. Things like smoking cigarettes and using illegal drugs can hurt testosterone production.

    Additionally, excessive alcohol consumption can also lead to low testosterone levels.

By following these simple tips, men could help to ensure that they maintain healthy testosterone levels throughout their lives.


As you can see these are some ways to increase your testosterone level naturally which may help you in the long run. Have a healthy lifestyle along with exercise and eating healthy food.

If you follow these steps it could do wonders for your body and also help you in many ways. We hope you may find this article on how to increase testosterone levels in men helpful.

To save time, you could choose various treatment alternatives. To treat your low T levels naturally, do proper research and find the right treatment.