Ways To Increase Testosterone Naturally With Weight Training

Weight training is one of the most effective ways to increase testosterone naturally. In this article we’re going to be looking at Barbellwhat some of the most effective exercises are for increased T. If you want more background on the advantages of doing weight lifting and how you should shape your routine in terms of numbers the amount of weight, number of reps, sets, rest periods etc. check out this article on Ways To Increase Testosterone Naturally – Weight Lifting as that is covered in greater detail there.

The Excercises

So the following are the most effective exercises for increased testosterone production, we will be covering them in greater detail below:

  • Squats
  • Deadlifts
  • Bench Press
  • Olympic Lifts/ Clean And Jerk
  • Clean & Press
  • Wood Chopping


The squat is considered the “king” of weight training exercises for a reason. The legs are the biggest muscle group in your body; and doing squats essentially hits every muscle in your legs and glues/ bum. The more muscle recruited during exercise, the larger your testosterone spike. The higher the weights you lift the more your T is spiked as well, so squats are usually one when you lift heavy amounts and this is why squats are top of the list!


Man Lifting Barbell

Much like squats, deadlifts utilise a lot of leg muscles and your bum muscles, you are also utilising your back lower muscles and your trapezius (shoulders/ neck) muscles. So you are hitting a lot of muscle groups and again the deadlift tends to be performed with heavy weights, so again another great exercise for increased T.


While this utilises less muscle groups than the other exercises, it still utilises a lot. This includes your legs (quads), your chest (the main muscles utilised), shoulders, triceps and biceps. Again you’re lifting large amount of weights, I wouldn’t say it delivers as large as a testosterone booster than the other exercises in this list; but it still delivers a lot.

Olympic Lifts/ Clean And Jerk

Another exercise that utilizes lots of muscle groups, these include our old favourites the legs, the lower back, multiple shoulder muscles, your abdominals, biceps, triceps and forearms. This is again another weight lifting exercise that usually involves heavy weights, so that combined with utilizing lots of different muscles/ muscle groups explains leads to your spike in testosterone production.

Clean And PressMan Performing Clean And Press

This differs slightly to the clean and jerk, like the clean and jerk it tends to be done with heavy weights. Unlike the clean and jerk where the main muscle worked is your legs, for the clean and press the main muscles worked are the upper body. You are still utilising a lot of muscle groups, this includes your legs, glues, lower back, abdominals, multiple shoulder muscles, chest, biceps, triceps & forearms. So the multiple muscle groups mixed with the heavy weights, delivers your heavy testosterone hit.

Wood Chopping

I’ve thrown this in here, as it is one of the most effective ways to increase testosterone naturally. Now it isn’t strictly a weight training exercise but that doesn’t change the fact that it is a form of resistance training and is extremely efficient when it comes to a testosterone booster. In fact an hour of chopping wood is shown to raise a mans testosterone regardless of age or health by as much as 48%. That is believed to be a greater increase than any weight lifting exercise, so that is why I added it to this list. If you don’t own an axe and have available wood to chop, I suggest trying dumbbell wood chops instead!

Final Thoughts & Future Articles

I hope you have found this on ways to increase testosterone naturally with weight lifting useful and now know what the best weight training exercises are for increased testosterone production. If you want more information on why weight training is a great way to increase testosterone and the sets, rep you should be doing etc, I suggest you check out this Ways To Increase Testosterone Naturally – Weight Lifting Article

I’ll be putting an article together shortly looking at the best workout/ weight training programs to increase testosterone so keep an eye out for those. Till then if you have any questions in regard to this article or ways to increase testosterone naturally as a whole, just drop me a comment below and I’ll get back to you.

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16 thoughts on “Ways To Increase Testosterone Naturally With Weight Training

    1. Hi Brooks,

      I’m glad you found it useful! Yeah if increased testosterone is your aim make sure you add these exercises to your regime.

  1. Pass me that Axe!!!

    Great article and I had heard about squats being pretty effective for boosting T. However should we focus on only squats or whole body as I imagine Woodcutting is more of an upper body thing than lower body?

    How effective T bosting wise is whole body weight training Vs Just doing Squats?

    1. Ha ha,

      Although it’s not proven, I’ve always assumed that the wood chopping being an effective testosterone booster is down to something primal going back generations. It’s difficult to say what is most effective, squats are effective because you are essentially using all your leg muscles which are the largest muscle groups. I personally do workouts that incorporate squats & other exercises, so things like squats in to overhead presses, I’ve always found those to be very effective for increased T. So I’d advise doing whole body exercises that includes squats as part of the movement.

  2. Thanks for this, I guess I need to start doing more squats! I really like the layout of your site as well and will check out this theme. I am having trouble visualizing dumbbell wood chopping though as I don’t have a fireplace but I will look it up!

    1. Hey,

      Yeah squats really are one of the best full body weight exercises you can do!

      With the dumbbell wood chops, if you search on youtube, you’ll see plent yof examples.

  3. Wow, I am glad I came across this article. I am a big fan of deadlifts, so this article has really energised me to keep going harder in the gym.

    I am also ok with squats and bench presses. I just need to do more work on my clean-and-jerk and clean-and-press.
    The aim for me is to start with lighter weights and then progressed to heavier weights once I get comfortable and stronger. This article was very helpful to me!

    Thanks a lot for sharing!

  4. Now this is my kind of article! I absolutely love weightlifting. I just finished my lower body workout this morning and it just so happens that I did squats and Romanian deadlifts. I actually personally prefer the Romanian deadlift because I used to do a lot of conventional deadlifting and my hamstrings never adapted so I would always have to round my back to pick the bar up from the ground. Now that I can do Romanian deadlifts I can really feel my hamstring is getting into the movement. I had tight hamstrings my whole life and since I’ve been doing Romanian deadlifts my hamstrings have opened up tremendously.

    Once I can do a conventional deadlift from the floor without my back rounding then I might resume doing that exercise as well. What’s my squats I like to do one day a week when I do a wider stance. That was what I did today. I can use a lot more weight but I don’t seem to be able to go as low as when I use a closer stance. That’s why I another day of the week, usually two days after the wider squats, I do a narrow stance squat. I can go really really low on those and I really feel it in my quads.

    One issue with those is that my lower back will round a little when I am all the way at the bottom. It doesn’t seem to cause me any back pain but I will be careful because my lower back doesn’t round honey wide or medium stance squats in the same way.

    Other than that I have a full body weightlifting routine. I don’t mean that I do the full body all in one day but I mean over the course of the week I address every muscle group. I will tell you that I definitely feel better and more powerful and I am using a lot more weight than when I started. It’s also fun to see my muscles growing. Like I can visibly see it.

    Well, happy weight lifting and I look forward to reading more of your articles.

    1. Hi Charles, 

      I’m glad you enjoyed the article. Lower body weight training is the best for testosterone production (as you are recruiting a lot of muscle mass for each movement). If you’re rounding back on deadlifts I’d recommend sticking to Romanian Deadlifts it’s still very effective. 

      It sounds like you heave your weight lifting routine on point, having higher T levels will help you see greater gains, if you want any further tips with regards increasing your testosterone levels, check out some of my other articles or drop me questions on here and I’ll happily get back to you!

  5. Thanks for this interesting article about the ways to increase testosterone naturally. Your article is quite refreshing because it’s just about weight lifting. Most of the recommendations to increase testosterone are mostly pills recommendations nowadays. 

    I agree with, the best way to increase testosterone is to do weight lifting exercises. It’s good to see in your article, that most of the exercises you recommend, can be done at home without any equipment.

    1. Hi Kristof, 

      I’m glad you found this article useful!

      Yes the majority of methods people seem to push for increased testosterone is taking a pill. While supplements can/ do have their place I think methods like weightlifting, diet and lifestyle are being overlooked. If you have however seen a lot of supplements or tried them for increasing T, I suggest you check out this article on Testosterone Boosting Supplements – Do They Work? You’ll see I don’t rate most testosterone boosters; but you can see the supplements that I do recommend for increased T.

  6. Apart from the burpees, weight training is another exercise that gives me a bit of a problem at the fitness centre. Though of all my time there, I was not thought of the essence of weight training  and how it can help increase testosterone. I think I should incorporate this in my work out more often and see how it helps. Thanks for posting this.

  7. This is great Nate, I was looking for this recently. Testosterone is the most important for us men and I think that my level is low because I noticed I lose hair little by little. I will definitely listen to your tips and exercise every day but how can I know what is the level of my testosterone? Is that something I could only check with a doctor?

    1. Hi Daniel, 

      Yes testosterone is extremely important for men in particular. If you think you potentially are suffering from low check out this article: Testosterone And Health – 5 Common Signs you Have Low T You can check with your doctor although they may not always agree to do a testosterone test or it can take some time, You can do home testosterone tests, which you can find out a bit more in this article Home Testosterone Test – My Recommended UK Service

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