How to increase testosterone?

Support testosterone with moderate compound resistance training, sensible exercise sequencing, HIIT, healthy light and sleep habits, and cautious consideration of supplements. Cold exposure may affect hormones indirectly, but the evidence for directly cooling the groin is uncertain.

1. Six sets of 10: Try six sets of 10 reps of a compound movement such as squats, deadlifts, or chin-ups, resting about 120 seconds between sets. The protocol is intended to balance training intensity and volume; doing more, such as 10 sets of 10, may shift the response toward cortisol rather than further increasing testosterone. 1 2

2. Exercise sequencing and HIIT: If combining weights and cardio in one workout, lift first. HIIT and sprinting may increase testosterone, whereas prolonged, hard endurance exercise—especially beyond about 75 minutes—may reduce it. 3

3. Bright light and sleep: Get bright light early in the day and avoid bright light in the middle of the night. Early light supports circadian timing and dopamine-related pathways associated with testosterone; sleep is also important for hormone balance. 4 5

4. Supplements: Consider supplements only after nutrition and behavior are in place. Some supplements may affect testosterone, but effects can be indirect and involve multiple hormone pathways; for example, ashwagandha may lower cortisol and may thereby support testosterone. 6

5. Groin cold exposure: Directly cooling the testes to raise testosterone is speculative; the discussion notes a lack of well-controlled studies and describes plausible indirect mechanisms, while cautioning about possible tissue damage. 7