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Which Exercises Boost Testosterone? I see this question a lot, so I want to clear up what the research tells us. *📩 Get your FREE MEAL PLAN + WORKOUT + 6-Video Training to your email: https://www.fitfatherproject.com/foundations-register* 💪 Fit Father 6-Week Foundations Program: https://www.fitfatherproject.com/foundations ✅ Fit Father Store (Programs & Supplements): https://www.fitfatherproject.com/store-yt 💎 Fit Mother Project YouTube: https://www.youtube.com/c/fitmotherproject Exercises like Squats and Deadlifts do have a positive effect on T. But, here’s the thing… Research shows that spikes in testosterone after exercise do not play a major role in muscle growth or strength. The boost in testosterone from exercise acts more as a recovery aid, helping to shuttle nutrients into your muscles for recovery. What we want to look at here is how exercise can increase testosterone levels over the long term. This is incredibly important, particularly for men over 40! It’s a big driver in: → Muscle Building → Fat Burning → Sex Drive → Energy → Mood But exercise alone will not maintain high levels of T. If you’re: → Not sleeping enough → Chronically stressed → Eating poorly EXERCISE WILL NOT HELP! The exercises I show you in this video are not T-Boosters on their own. They’re part of a “Train right & Live right” lifestyle. They’ll help you: → Burn Fat → Build Muscle → Improve insulin sensitivity → Fortify your hormone levels The exercises I recommend are: *#1 Squats:* Squats work the largest muscle groups in your body. Legs Core Glutes Concentrate on doing squats through a full range of motion (Deep Squats), as this provides a greater stimulus to the target muscles. Large, multi-muscle group exercises also help improve your insulin sensitivity. Use 3-5 sets of 6-10 reps, twice per week. If you have range of motion problems due to worn knees, you can try box squats or goblet squats. Also go lighter on weight, and increase the number of reps. *#2 Deadlifts* Deadlifts are another compound, multi-joint exercise that works large muscle groups. Legs Core Posterior Chain Aim for 3-4 sets of 3-8 reps, going as heavy as you can with perfect form. If you cannot go heavy due to lower back issues or other injuries, you can do lighter weights, using dumbbells, in the 8-12 rep range, twice weekly. *#3 Presses (Chest Press & Overhead Press)* Gain upper body strength in your Chest, Shoulders, and Triceps, to support high testosterone. Hit the chest press at all angles (incline, flat, and decline bench). Use barbells or dumbbells. If you have shoulder issues, stick with dumbbells. Also, push-ups are still a great option, too, especially with a weighted vest for progress. Go for 4-6 sets of 8-12 reps, twice per week. *#4 Pulling & Rowing* Match out your chest work by adding back exercises too, with pulls and rows. Pull-ups are the best exercise here, being much better than lat pulldowns. If you’re new to pull-ups, start with bands to assist you. Do 3-4 sets of rows and 3-4 sets of pulls in the 6-15 rep range, twice per week. *#5 Sprints or HIIT* Sprints improve explosive power. It’s metabolically demanding and supports healthy insulin sensitivity, which also affects testosterone levels. Hill Sprints Bike Sprints Sled Pushes Do 3-6 rounds of 20-30 maximum effort, twice per week. Rest for 2 minutes between rounds. To see how to pull all of this together, you can get my FREE 1-week plan by clicking the link in the description. —————— Quick Timestamps: (0:00) Intro (1:46) Squats (2:27) Deadlifts (3:01) Presses (3:46) Pulling & Rowing (4:24) Sprints or HIIT (4:57) Takeaway (5:18) Closing ———— Follow Us On: FFP BLOG: https://www.fitfatherproject.com/blog/ YOUTUBE: https://www.youtube.com/c/fitfatherproject FACEBOOK: https://www.facebook.com/fitfatherproject INSTAGRAM: https://www.instagram.com/fitfatherproject ———— **Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

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