The best workout to boost testosterone

According to Maximus, a men’s health company specialising in clinically backed testosterone optimisation, searches for “how to boost testosterone” in the UK have seen a significant increase, with 16,000 searches in the past month—a 33% rise in the past quarter. Search interest peaks seasonally, particularly at the start of the year and summer, reflecting a growing demand for natural testosterone optimisation.

“Testosterone is key to male vitality, yet many men unknowingly lower their levels with poor sleep, stress, and the wrong type of training,” says Gabriel Alizaidy, Head of Clinical Trials at Maximus.

If you think all workouts are great for boosting testosterone, think again. Experts from The Fitness Group reveal that some exercises can dramatically increase testosterone levels—while others can actually suppress them.

So, what’s the best workout for testosterone?

• Heavy Strength Training (Low Rep, High Weight): Lifting heavier weights with lower reps (e.g., five reps or fewer) builds strength, enhances power output, and supports optimal testosterone production.
• Explosive Power Training: Exercises like box jumps, kettlebell swings, sled pushes, and Olympic lifts activate fast-twitch muscle fibres, triggering testosterone and growth hormone release.
• Sprint-Based HIIT (High-Intensity Interval Training): Short bursts of high-speed sprints, battle ropes, or cycling sprints, followed by rest periods, maximise testosterone while keeping stress hormones in check.

But here’s the bad news…

• Excessive Steady-State Cardio: Long-distance running or excessive endurance workouts can spike cortisol, the stress hormone that lowers testosterone over time.
• Chronic Overtraining & Lack of Recovery: Too many high-intensity sessions without proper rest lead to burnout, hormone imbalances, and lower testosterone levels. Recovery is just as important as training.

Strength training, recovery, and proper nutrition are key to naturally optimising testosterone, according to Steven Dick, Co-Founder, and Certified Strength Coach at The Fitness Group.

“Most men assume that training harder leads to better results, but that’s not always the case. The type of training matters,” says Steven. “Prioritise strength, power, and recovery for the best hormonal response.”

These findings align with research published in the European Journal of Applied Physiology, which found that performing high-intensity resistance exercises such as squats, deadlifts, and bench presses leads to significant increases in testosterone levels.

To naturally maximise testosterone, Dick recommends:

1. Lift Heavy & Smart: Prioritise compound movements like squats, deadlifts, and presses. These stimulate testosterone production far more than isolation exercises.
2. Train Efficiently: HIIT workouts are more effective than long, slow cardio. They drive hormone production without excessive stress.
3. Prioritise Recovery: Testosterone is produced during rest—if you’re skipping sleep, you’re sabotaging your results. Even a week of poor sleep can reduce levels by 10-15%.
4. Fuel Your Body Right: Get enough protein, healthy fats, and key micronutrients like zinc and magnesium—your diet plays a huge role in testosterone health.

“The right balance of training, recovery, and nutrition is what really moves the needle,” adds Dick. “More isn’t always better—train smarter, not harder.”

How to eat your way to healthy testosterone levels