Written by Kyle Ustach | BScEcon
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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Squats are arguably the best compound exercise for building strength and mass. In addition to working the entire lower body, squats also work your back, core, and stabilizer muscles that help maintain posture and perform the basic movements required in life.
So we know squats are great for building mass and improving your overall ability to function, but do their benefits extend beyond gaining muscle? In this article, we'll explore whether doing squats increases testosterone, the male sex hormone (it impacts you too, ladies) that plays a role in your overall mood, energy, and ability to maintain or gain muscle, among many other things.
Does doing squats increase testosterone? We're about to find out!
Table of Contents:
- What Is Testosterone?
- Does Squatting Increase Testosterone?
- Squats And Testosterone: A Personal Trainer's Perspective
- Other Benefits Of Squats
- Signs of Low Testosterone
- Other Strategies For Increasing Testosterone
- What Are The Best Testosterone Boosters?
- FAQs
What Is Testosterone?
Testosterone is one of the androgens, or anabolic hormones, that is responsible for the growth and development of the male sex characteristics. Although testosterone supports the growth of male characteristics, women also have testosterone in smaller amounts. Testosterone is produced primarily in the gonads, which are in the testes in males and ovaries in women, as well as in small amounts from the adrenal glands. Testosterone’s role begins at birth, where it determines a child’s sex in fetal development.
During puberty, testosterone levels drastically increase in males to help the growth and development of primary and secondary male characteristics. This includes growth of height, growth of body and pubic hair, the deepening of the voice, an increased libido, and an increase in the growth of reproductive organs, including the prostate gland. In male adulthood, testosterone plays a significant role in maintaining a healthy sex life, muscle growth, creating new red blood cells, and improving overall health.
In women, most of the testosterone is naturally converted to the female sex hormone estradiol. Testosterone is important in women because it plays an essential role in their libido, balancing other hormones, maintaining bone density, creating new red blood cells, correcting the menstrual cycle, and overall well-being.
You can read more about this in our article: Low Testosterone In Women: Does It Harm Your Health?
Does Squatting Increase Testosterone?
Yes! Squats are one of the best, if not the best, exercises to increase testosterone production. Countless studies have confirmed that resistance training can increase testosterone levels, but various factors affect the extent of the increase. Heavy resistance training has been shown to cause increases in serum testosterone levels almost immediately, but the levels usually return to normal thirty minutes post-workout1.
However, further studies have shown that resistance exercise of small muscle groups does not elevate testosterone levels in the way that resistance of major muscle groups does, like with a squat. In one study, researchers noticed that single-arm dumbbell bicep curls did not affect plasma testosterone levels; however, the group that performed legs and arms had a more significant increase in plasma testosterone and growth hormone2.
Another aspect of squats that determines the extent of testosterone response is if the exercise is performed with free weights compared to machine weight exercises.
One study examined the hormonal response of barbell squats compared to machine leg presses. Ten active weight-lifters, roughly 25 years old, performed six sets of 10 repetitions for each exercise, one week apart. There were more significant increases in testosterone and human growth hormone levels with the barbell squat compared to the leg press3.
Research has also confirmed to maximize the increase in testosterone, a compound movement like the squat should be done first before other resistance exercises.
One study compared the hormonal response of starting with a large-muscle group and progressing to small-muscle group exercises compared to the reverse. The results showed that starting with a large-muscle group exercise like the squat results in more significant increases in serum testosterone and insulin-like growth factor (IGF-1)4. They concluded that squatting increased testosterone levels due to involving larger muscle groups, including the abdominal and stabilizer muscles.
Another major factor that impacts how much squatting increases testosterone is the repetition range, training volume, and rest period length between sets. One study compared the hormonal responses from various rep and rest periods. The results showed that the most significant increases in testosterone occurred with ten repetitions and one minute of rest between sets. There was also a post-exercise increase in testosterone up to 30 minutes after the workout5.
To maximize your testosterone levels, try performing free-weight squats as your first exercise, ideally in the ten-repetition range, with one minute of rest between sets. Don't use ultra light weight here, either. Your 10 reps should be hard.
To learn more about boosting t-levels through exercise, check out our article: Does Workout Out Increase Testosterone?
Squats And Testosterone: A Personal Trainer's Perspective
I just went into detail about what research reveals, which is that yes, squats do boost your testosterone! Another interesting perspective is from Thomas DeLauer, a celebrity personal trainer and health author.
Take a look at his video below, which dives into squats, key factors to consider, science-backed research, and his personal takeaways.
Benefits Of Squats
While squats are possibly the best exercise to increase testosterone levels, they also have several other benefits. Beyond hormonal benefits, other perks include:
- Promote Muscle Growth: The most obvious benefit of squatting is building muscle mass. Squats are a compound exercise that activates several muscles, including the quadriceps, hamstrings, glutes, calves, abdominals, lower back, and stabilizing muscles. Exercises like squats that work multiple muscle groups are the best for building muscle mass.
- Help Weight Loss: One study compared the energy expenditure of eight popular resistance training exercises, including half-squat, incline leg press, leg extension, bench press, incline bench press, lat pulldown, tricep extension, and biceps curl. The results showed that the half-squat burned significantly more calories than all other exercises6.
- Improve Posture: Squats are one of the best exercises to help improve posture when done with proper form. Squats heavily involve the core muscles, including the abdominals, obliques, lower back, and erector spinae muscles. The erector spinae muscles are responsible for keeping your back straight and maintaining posture. The stabilizer muscles of the core help maintain balance during squats and good posture.
- Increase Mobility: In addition to improving posture, squats help improve mobility. When squats are performed correctly with a full range of motion, they help strengthen and improve joint flexibility in the knees, hips, and ankles. This helps improve joint health and improves mobility for daily activities.
- Supports Bone Health: One study examined the effect of multi-joint exercises, including squats, bench presses, and deadlifts, on bone mineral density in college-age men and women. The results showed compound exercises, including squats, led to significant increases in bone mineral density7.
- Good For Cardiovascular Health: Any exercise helps improve cardiovascular health, and squatting is no different. Squatting is a high-intensity form of resistance training that involves multiple muscle groups. Squats increase heart rate as well, if not better, as any exercise, which is vital for maintaining a healthy heart.
Signs of Low Testosterone
By the time men reach 30, their testosterone levels start to decline by roughly 1% a year. Similarly, women’s testosterone levels are roughly half of their peak by the time they reach menopause at roughly age 50. If you have any of the signs of low testosterone levels you could have a low testosterone level.
Signs of low testosterone include:
- Low libido or decreased sex drive
- Lack of energy and feeling tired
- Loss of strength and muscle tone
- Lack of concentration
- Thinning hair
- Infertility
- Erectile dysfunction
- Depression or anxiety
- Dry, brittle skin
- Difficulty sleeping
Signs of low testosterone in women include the above plus irregular menstrual cycle, vaginal dryness, and infertility or trouble getting pregnant.
5 Additional Strategies For Increasing Testosterone
We understand that not everyone can do squats or heavy resistance training. Luckily, there are other ways to increase testosterone production naturally. These strategies include:
1) Running/Exercise Regularly:
If resistance training and weight lifting aren't your thing, you can still increase testosterone levels by exercising. Studies have shown that aerobic exercise, like running, can elevate test levels.
Consistent exercise has been proven to reduce BMI and cause increases in serum testosterone levels. Studies have shown that high-intensity interval training can also boost your testosterone8. You could even combine running and high-intensity training with these HIIT Treadmill Workouts.
2) Follow a healthy Diet:
One of the easiest ways to help control and increase testosterone levels is follow a balanced diet. Following a diet high in protein, leafy green vegetables, and healthy fats helps keep testosterone levels high.
To learn more or get some serious meal inspiration, check out our High Protein Meal Plan.
3) Eat Testosterone-Boosting Foods:
Several foods can help increase testosterone, including eggs, tuna, beans, pumpkin seeds, garlic, olive oil, beef, leafy green vegetables, pomegranate, fatty fish, cocoa products, shellfish, avocados, cherries, and berries.
4) Healthy Sleep Schedule:
Having a proper sleep schedule is vital for keeping testosterone levels high. A study from 2011 found that participants who got five hours of sleep or less had their testosterone levels drop by 10-15%9.
Be sure to get enough sleep to help build muscle and increase your testosterone.
5) Taking Herbs, Vitamins, and Minerals That Boost Testosterone:
Research has shown that there are several vitamins, minerals, and herbs that naturally raise testosterone levels. Some of these products include vitamin D, vitamin B6, zinc, magnesium, Ashwagandha, and Fenugreek, which we discuss in detail in our article: 8 Best Supplements To Increase Testosterone Naturally.
One of the best strategies is to take a testosterone booster, which combines a combination of quality vitamins, minerals, and herbs to maximize test levels.
What Is The Best Testosterone Booster?
When it comes to testosterone booster supplements, we find that natural products are the safest and most effective. Several studies have shown the effectiveness of natural herbs, minerals, and vitamins for increasing testosterone.
Natural testosterone boosters usually contain a combination of these research-backed ingredients. Products that use synthetic compounds or hormones can contain illegal or potentially harmful ingredients, so we like to stick to natural products.
One of the best overall natural testosterone-boosting products is TestoPrime. TestoPrime contains 12 all-natural, research-backed ingredients, including D-aspartic acid, Panax ginseng, KSM 66 Ashwagandha extract, fenugreek, green tea extract, pomegranate extract, vitamin D, zinc, vitamin B6, vitamin B5, garlic extract, and black pepper extract. This product goes through extensive third-party testing to confirm its safety and purity. They also offer a 100% money-back guarantee, so you can try the product risk-free.
TestoPrime is an all-natural testosterone support that can help any man take control of his youthful vitality with a flood of new and natural testosterone...
If you'd like to explore more t-boosters, head to our article on the 7 Best Testosterone Booster Supplements.
And, if you are looking for an alternative to a testosterone booster supplement, there is also testosterone replacement therapy (TRT), a treatment prescribed by a healthcare professional that uses prescription hormones to help increase testosterone levels.
You can't go wrong with any of these 8 Best Online TRT Clinics. One of the most effective and convenient TRT options is Fountain TRT. You can follow this link to their online TRT evaluation to get the process started right away.
You can also learn more about Fountain TRT in our Fountain TRT Review.
FAQs
In this section, we will answer some of the most common questions about exercises for stimulating testosterone production.
How long after squats does testosterone increase?
Studies have shown that testosterone levels increase immediately after performing squats.
What are the signs of high testosterone in males?
Signs of high testosterone levels include increased libido, muscle mass, strength, and hair growth, as well as deepening of the voice, oily skin, decreased body fat, and possibly mood swings or aggression.
Do deadlifts increase testosterone?
Yes, performing deadlifts is one of the best exercises to increase testosterone production because they are a compound movement that works nearly the entire body. You can check out other top t-boosting moves in our article: 5 Best Exercises That Increase Testosterone.
Do push-ups increase testosterone?
Yes, push-ups can increase testosterone levels because they use multiple large muscle groups, including many of the upper body, as as the chest, shoulders, triceps, abdominals, and stabilizer muscles.
What exercise increases testosterone most?
Research shows that squats increase testosterone the most, particularly when performed first in your workout with your total training load in the ten-repetition range.
Does Doing Squats Increase Testosterone? Key Takeaways
When it comes to exercises that increase testosterone, research suggests that the squat is the best exercise. Testosterone levels play an essential role in growth and development, living a healthy life, and reproduction for both men and women. Testosterone levels naturally decline by age 30, so it's important to use natural techniques, including squatting, to help raise levels.
Squats are a high-intensity exercise that involves large muscle groups and multi-joint movements to help build muscle. Squatting involves the lower body, back, core, and stabilizing muscles, all contributing to our balance and mobility. Studies have shown that squats exert more energy and elevate serum testosterone levels more significantly than other exercises, such as the leg press. Squats are one of the best exercises to increase strength and mass, and they provide several other health benefits.
Research has shown that to maximize your testosterone gains, perform squats as your first exercise of the day, in the ten-repetition range, with one minute of rest between sets. If squats aren’t your favorite, or you have limitations with resistance training, there are other natural ways to increase testosterone. Some ways to naturally increase testosterone include other forms of exercise, eating a balanced diet with testosterone-boosting foods, and having a healthy sleep schedule. You can also take natural vitamins, minerals, herbs, testosterone booster supplements, or try TRT.
Squats are a great way to help boost your testosterone, but if you're looking for more significant increases to your T-levels, pair compound lifts with one of these 7 Best Testosterone Booster Supplements. Another great way to boost your testosterone without leaving your house for an appointment is by working with an online TRT clinic! Get started by checking out these 8 Best Online TRT Clinics.
We help men boost their testosterone up to a healthy, normal level using testosterone therapy. With our online doctor’s visits, treatment is a breeze. Start your personalized evaluation...
References:
- Riachy, Ruba, et al. “Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men.” Journal of Functional Morphology and Kinesiology, vol. 5, no. 4, 7 Nov. 2020, p. 81, www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/, https://doi.org/10.3390/jfmk5040081.
- Hansen, S., et al. “The Effect of Short-Term Strength Training on Human Skeletal Muscle: The Importance of Physiologically Elevated Hormone Levels.” Scandinavian Journal of Medicine & Science in Sports, vol. 11, no. 6, 1 Dec. 2001, pubmed.ncbi.nlm.nih.gov/11782267/, https://doi.org/10.1034/j.1600-0838.2001.110606.x.
- Shaner, Aaron A., et al. “The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise.” Journal of Strength and Conditioning Research, vol. 28, no. 4, Apr. 2014, https://doi.org/10.1519/jsc.0000000000000317.
- Sheikholeslami-Vatani, Dariush, et al. “Comparison of the Effects of Resistance Exercise Orders on Number of Repetitions, Serum IGF-1, Testosterone and Cortisol Levels in Normal-Weight and Obese Men.” Asian Journal of Sports Medicine, vol. 7, no. 1, 1 Mar. 2016, https://doi.org/10.5812/asjsm.30503.
- Kraemer, W. J., et al. “Hormonal and Growth Factor Responses to Heavy Resistance Exercise Protocols.” Journal of Applied Physiology, vol. 69, no. 4, 1 Oct. 1990, https://doi.org/10.1152/jappl.1990.69.4.1442.
- Reis, Victor Machado, et al. “Energy Cost of Isolated Resistance Exercises across Low- to High-Intensities.” PLOS ONE, vol. 12, no. 7, 24 July 2017, p. e0181311, https://doi.org/10.1371/journal.pone.0181311.
- Almstedt, Hawley C, et al. “Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-Age Men and Women.” Journal of Strength and Conditioning Research, vol. 25, no. 4, Apr. 2011, https://doi.org/10.1519/jsc.0b013e3181d09e9d.
- Yeo, Jeong Kyun, et al. “Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction?” The World Journal of Men’s Health, vol. 36, no. 2, 2018, p. 147, https://doi.org/10.5534/wjmh.17030.
- 22. Leproult, Rachel. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, vol. 305, no. 21, 1 June 2011, p. 2173, https://doi.org/10.1001/jama.2011.710.
Kyle Ustach
Author