Does Working Out Legs Increase Testosterone? (What You Need to Know)

Are you looking to increase your testosterone levels naturally? Leg workouts might just be the answer!

The leg muscles are among the largest and most powerful muscle groups in our bodies. When you engage these muscles, especially with compound movements (squats, deadlifts, lunges) challenging load and intensity, you stimulate the release of anabolic hormones, including testosterone, in response to the physical stress.

This hormonal response isn’t limited to just the legs; it can have systemic effects, potentially increasing testosterone levels throughout the body and contributing to overall muscle development. Never skip leg day!

Still unsure how leg workout can truly boost your testosterone? You are in the right place, we are about to tell you the secret how and why working legs increases testosterone, so you can make use of this science-backed fact. 

Let’s explore the connection!

Looking to boost your testosterone levels?

A natural supplement is a great option to boost your testosterone levels. That’s because the no. 1 reason for low testosterone levels is deficiencies in key vitamins and minerals.

What is Testosterone and Why Does It Matter?

Testosterone is a male sex hormone (ladies have a little, too), that promotes secondary sexual characteristics, including body hair and muscle mass, bone structure. This hormone peaks at age 18-19 and normally stays high or normal level (unless health issues present) until your 30s. Past thirty, this hormone starts decreasing gradually. 

Staying active and training legs is one way to keep your testosterone levels within the healthy range. It can also help you increase muscle mass, and plays a huge role in men’s everyday health and well-being, just like:

• Sexual health and healthy libido
• Improved mood
• Adequate energy
• Lean body mass
• Muscle strength
• Bone mineral density (less fractures)
• Sperm production
• Better focus
• Quality life

The Link Between Testosterone and Leg Workouts

Resistance training, meaning any form of weight training, has long been known to increase testosterone levels.

However, this effect has been found to be more effective while performing compound exercises hitting larger muscle groups just like the glutes, quads, hamstrings and core.

That’s because intense leg workouts can create a systemic hormonal response to physical stress in your body (tough training, reps, load, intensity). This increased demand on the body ‘asks’ for testosterone to support the leg muscles and aid in overall muscle growth and repair.

Compound exercises like deadlifts also have extremely high neural demands. This means they fatigue your Central Nervous System, not only your muscles. That’s why inadequate rest between sets and training sessions can lead to overtraining and reduce testosterone levels.Testosterone also acts on the brain and spinal cord as an important regulator of neural functions. 

In simple words this means that if the fatigue induced by intense compound exercises on the CNS is not managed well through rest and recovery, it can potentially impact hormonal regulation, including testosterone, which, in turn, influences neural functions. 

This also explains why leg workout has such a big positive impact on testosterone, too. This hormonal surge contributes to muscle building and overall strength enhancement, potentially boosting testosterone as part of the body’s adaptive response to the stress from the workout.

As Ruba Riachy Said: “A major determinant for this increase in plasma testosterone concentrations is the muscle mass used. Involvement of a small muscle mass, even when vigorous resistance exercise is performed, does not elevate serum testosterone concentrations above resting levels”                                                                                      

–Ruba Riachy

In simple words, leg workout is your good friend for muscle growth and strength!

The 4 Best Testosterone Boosting Leg Exercises

1. Barbell Squats

You must add barbell squats to your leg day routine if you haven’t already! Barbell squats work the quadriceps, hamstrings, glutes, calves and core all in one. The perfect T-booster!

Aim for 2-4 sets of 10-12 reps with at least 60-90 seconds rest (stay closer to the bottom range if you are new to lifting). Add a weight that challenges you, yet allows for perfect form!

More advanced? Increase the weight slightly on your last rep or complete drop sets.

2. Seated Leg Press

The leg press machine is a great muscle-building compound exercise that is also safe for beginners. It targets large muscles like the quadriceps, hamstrings, and glutes, along with the vastus medialis, that teardrop shaped muscle helps move the knee joint and stabilize the kneecap. It makes your legs look super powerful, too!

 Complete  3 to 4 sets of 8 to 12 reps with 30-60 seconds break. When performing your sets – especially that last one – ensure that you are still performing the exercise at full range of motion. 

3. Deadlifts

Deadlifts work multiple muscle groups, including the erector spinae (spinal stabilizer along the spine), latissimus dorsi (back muscle), and major leg muscles such as the hamstrings, glutes, and quadriceps.

It takes more time to master. If you are a beginner, start with a dumbbell, or just the bar, this will allow you to master the lift with a neutral spine. It’s essential for a powerful and safe lift! 

Focus on lifting using your legs, not straining your lower back. Start by dropping your hips slightly, positioning them higher than your knees but lower than your shoulders. This technique helps activate your hamstrings and glutes more effectively. 

Additionally, imagine breaking the bar into half, to activate your back, and drive the knees slightly out (hip torque) into your triceps. This will activate the gluteus medius (hip stabilizer muscle) and make your lift more efficient!

Complete 2 sets of 6-8 reps as a beginner, or as many that allow you to maintain good form, and wait for the next set until you are fully recovered. If you are more experienced, work your way up to 4-6 sets of 4-8 reps with up to 3 minutes break!

4. Calf Raises

Both seated and standing calf raises are great exercises that target two different parts of the calf muscle. You should alternate workouts by choosing one and then the other.

This exercise is best done at a higher volume. Try starting off with four sets of 20 to 30 reps for the best stimulation of these muscles.

Calf raises are a great way to isolate an easily missed part of leg training and one that is very obvious in one’s physique when missed.

Other Ways to Boost Testosterone Naturally

Maintaining prime hormonal health, such as optimal testosterone levels is crucial for men who want to make sure their well-being, energy levels, and muscle development operate at their best. 

Lifestyle choices, including a balanced workout routine and proper supplementation, play vital roles in supporting hormonal balance. However, seeking personalized advice from healthcare professionals is essential if you are concerned about your hormones. 

Here are some practical steps to maintain optimal hormonal health:

Choose Food That Helps Boost Testosterone

Consuming a diet rich in nutrients, such as lean proteins and healthy fats including omega-3 fatty acids, helps support your hormonal health, including your testosterone levels!

Prevent Obesity

It is important to avoid extreme dieting, excessive calorie restriction or calorie consumption! 

Obesity increases estrogen, disrupts hormone balance, and triggers inflammation, reducing testosterone levels. It also affects insulin levels, impacting overall health and reproductive function! Lifestyle changes for improved well-being are necessary at this point.

Lift Weights Daily 

Or at least 3 to 5 times a week with compound exercises like squats and deadlifts, that particularly beneficial for boosting testosterone levels

Avoid Overtraining

Pushing your body beyond its capacity without adequate recovery can trigger stress responses. Elevated stress hormones like cortisol can disrupt testosterone production, leading to decreased T-levels, Additionally, overtraining hampers muscle recovery, impacting the hormonal balance crucial for healthy testosterone levels.

Sleep More and Create a Healthy Sleeping Routine

Quality sleep aids testosterone production by regulating hormones, supporting muscle recovery, reducing stress, and maintaining metabolism, crucial for overall hormonal balance and optimal health.

Aim for 8-9 hours of sleep a night, maintaining a consistent bedtime and wake-up schedule for better sleep quality and overall health.

Manage Stress

Chronic or prolonged stress elevates cortisol (a stress hormone we mentioned when overtraining). High cortisol levels can negatively impact testosterone levels, reducing the potential muscle growth, recovery and negatively impacts overall health!

Take Supplements

Natural testosterone boosters such as Testo Prime can help testosterone levels. Whilst some supplements like vitamin D help boost testosterone production.

Final Thoughts

To wrap it up, leg workouts aren’t just about building muscles; they could be your ticket to higher testosterone levels! 

Compound exercises like squats and deadlifts activate anabolic hormones, increase muscle growth potential and overall strength throughout your body. However, overtraining and inadequate rest can hinder testosterone production, just like excessive fat storage, obesity, poor sleeping pattern, poor diet and overtraining. Find the balance that works for you! Listen to your body, and don’t ignore its needs! 

Focus on our top exercises with good form, and let us know how it goes, if you try it!