Raise Your Testosterone Levels With Strength Training
Testosterone is a hormone that is produced in both men and women.
Normal levels of testosterone for males range from 300 to 1000 ng/dl.
Women have much much lower levels of testosterone, peaking at 70 around age 20 and decreasing to 35 with the onset of menopause.
In men, it's responsible for greater muscle mass and a deeper voice.
It also helps men with having a normal sperm production, a healthy sex drive and can help with recovery after illnesses.
In women, testosterone helps with raising sex drive and number of orgasms, and lowers risk of osteoporosis.
Now, without benefit of a laboratory and certified technician, we can't precisely know if we have normal levels of this hormone, but there are some symptoms that may give you a clue that perhaps your level of this hormone is low.
In men low testosterone can present itself with constant fatigue, increased levels of fat, low sex drive or an inability to achieve erections.
Depression or other psychological disorders can indicate low levels of testosterone.
In women, symptoms of low testosterone can manifest in similar ways with decreased sex drive, loss of energy, and decreased muscle tone.
In addition, dry skin and brittle hair might signify a need to increase the levels of this hormone in women.
So what can be done about it? Strength train.
Lifting weights raises testosterone in both men and women.
This is not to say that women will end up looking manly with the increased levels of testosterone or weight lifting.
It will raise levels that are right for her and conversely raise levels in men that are right for him.
So what exercises should be done? The best exercises are compound exercises.
Compound exercises work more than one muscle group at a time.
If you want to get the most bang for your buck you should do bench presses, squats and deadlifts.
The bench press is an exercise that engages the chest, shoulder, tricep and abdominal muscles or core muscles.
The next exercise, squats, work a plethora of muscles.
Quadriceps or thighs, hamstrings, gluteal muscles or butt, calves and the abs.
All the muscles work together during this exercise.
Lastly, the deadlift.
Like the squat, you are working out tons of muscles by doing this one exercise.
The lower back, quadriceps, hamstrings, calves, gluteal and abs.
In all these exercises the core muscles are worked because they help to stabilize the body.
These are by no means the only strength training exercises you can do to help raise test levels.
Even exercises targeted only for arms, legs, back or chest will be beneficial to you, if you use enough weight.
You must challenge yourself.
If you can do 20 reps with your chosen weight, you won't force your body to make muscle and lean mass and testosterone go hand in hand.
The body will produce more testosterone if it sees the body needs more muscle.
Strength training for 3 or more days out the week, with a challenging weight, convinces the body that it needs to produce more muscle in order to help you complete your workouts.
Normal levels of testosterone for males range from 300 to 1000 ng/dl.
Women have much much lower levels of testosterone, peaking at 70 around age 20 and decreasing to 35 with the onset of menopause.
In men, it's responsible for greater muscle mass and a deeper voice.
It also helps men with having a normal sperm production, a healthy sex drive and can help with recovery after illnesses.
In women, testosterone helps with raising sex drive and number of orgasms, and lowers risk of osteoporosis.
Now, without benefit of a laboratory and certified technician, we can't precisely know if we have normal levels of this hormone, but there are some symptoms that may give you a clue that perhaps your level of this hormone is low.
In men low testosterone can present itself with constant fatigue, increased levels of fat, low sex drive or an inability to achieve erections.
Depression or other psychological disorders can indicate low levels of testosterone.
In women, symptoms of low testosterone can manifest in similar ways with decreased sex drive, loss of energy, and decreased muscle tone.
In addition, dry skin and brittle hair might signify a need to increase the levels of this hormone in women.
So what can be done about it? Strength train.
Lifting weights raises testosterone in both men and women.
This is not to say that women will end up looking manly with the increased levels of testosterone or weight lifting.
It will raise levels that are right for her and conversely raise levels in men that are right for him.
So what exercises should be done? The best exercises are compound exercises.
Compound exercises work more than one muscle group at a time.
If you want to get the most bang for your buck you should do bench presses, squats and deadlifts.
The bench press is an exercise that engages the chest, shoulder, tricep and abdominal muscles or core muscles.
The next exercise, squats, work a plethora of muscles.
Quadriceps or thighs, hamstrings, gluteal muscles or butt, calves and the abs.
All the muscles work together during this exercise.
Lastly, the deadlift.
Like the squat, you are working out tons of muscles by doing this one exercise.
The lower back, quadriceps, hamstrings, calves, gluteal and abs.
In all these exercises the core muscles are worked because they help to stabilize the body.
These are by no means the only strength training exercises you can do to help raise test levels.
Even exercises targeted only for arms, legs, back or chest will be beneficial to you, if you use enough weight.
You must challenge yourself.
If you can do 20 reps with your chosen weight, you won't force your body to make muscle and lean mass and testosterone go hand in hand.
The body will produce more testosterone if it sees the body needs more muscle.
Strength training for 3 or more days out the week, with a challenging weight, convinces the body that it needs to produce more muscle in order to help you complete your workouts.
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