Running, swimming, crunching, and squats are all forms of exercise that can potentially increase testosterone levels.
Testosterone is a hormone that plays a role in many aspects of health, such as muscle and bone strength, libido, and mood. However, not all exercise is equally effective in boosting testosterone levels, and there are other factors that can influence the hormonal response to exercise.
According to some research, resistance training, especially with large muscle groups and heavy weights, can stimulate a significant increase in testosterone levels after exercise. Squats are one example of such an exercise, as they involve the lower body muscles, which are the largest and strongest in the body. Squats can also increase the production of growth hormone, another anabolic hormone that can enhance muscle growth 3.
Running and swimming are forms of aerobic exercise, which can also have a positive effect on testosterone levels, but to a lesser extent than resistance training. Aerobic exercise can improve blood flow, reduce stress, and lower body fat, all of which can contribute to a healthy hormonal balance. However, excessive or prolonged aerobic exercise can have the opposite effect, as it can increase cortisol levels, a stress hormone that can suppress testosterone production.
Crunching is an exercise that targets the abdominal muscles, which are relatively small compared to the lower body muscles. Therefore, crunching may not have a significant impact on testosterone levels, unless it is combined with other exercises that involve larger muscle groups. Crunching can also increase intra-abdominal pressure, which can affect the blood flow to the testes and reduce testosterone synthesis .
Therefore, the best exercise for increasing testosterone levels is resistance training, especially with large muscle groups and heavy weights, such as squats. Running and swimming can also help, but only if they are done moderately and not excessively. Crunching may not be very effective, unless it is part of a balanced workout routine that includes other exercises. Other factors that can influence testosterone levels include diet, sleep, stress, age, and genetics
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