• workout routine to increase testosterone in a 44 year old make with low testosterone.

  • Sources:

    To increase testosterone in a 44-year-old male with low testosterone, certain resistance training protocols can be effective. advises a workout routine that includes resistance exercises with specific parameters designed to optimize testosterone production.

    Here is a suggested training protocol:

    1. Six Sets of Ten Repetitions: This approach involves performing six sets of ten repetitions of compound exercises like squats, deadlifts, or chin-ups. These exercises should be performed at about 80% of your one-repetition maximum (1RM) to stimulate testosterone release effectively. It's crucial to maintain this intensity throughout the sets, even if it means lightening the weight slightly to complete the ten reps each set. Rest for about two minutes between each set 1 2.

    2. Avoid Overtraining: Shorter, intense training sessions are recommended, typically lasting around an hour, including warm-ups and adequate rest periods. Training for more than an hour can lead to increased cortisol levels, which might counteract the benefits of testosterone production 3.

    3. Frequency: Limit this type of intense resistance training to twice a week to allow for proper recovery and hormonal balance. Recovery is crucial to see improvements from each session 1.

    4. Additional Lifestyle Considerations:

      • Ensure sufficient sleep, as sleep is directly linked to testosterone production. Enhancing sleep quality and duration can significantly impact hormone levels positively 4.
      • Nutrition and supplementation can also play supportive roles. For example, Tongkat Ali might help increase testosterone by reducing sex hormone-binding globulin, enhancing free testosterone levels 5.

    This routine and lifestyle guidance, incorporating scientific insights from , can help improve testosterone levels effectively when properly executed.

    RELATED QUESTIONS