Testosterone
Exercises to increase testosterone naturally
Exercise is one of the most reliable natural ways to support healthy hormones. Here are the exercises to increase testosterone and how to fit them into a busy week.
In short: Strength training with large muscle groups, such as squats, deadlifts, presses and rows, gives short-term rises in testosterone and builds muscle, which supports healthy levels over time. Short interval sessions and regular walking help with weight loss and insulin sensitivity. Overtraining, poor sleep and very long endurance training can lower testosterone.
How exercise supports testosterone
- Short-term hormone rises after heavy strength work
- More muscle and less belly fat, see belly fat and testosterone
- Better insulin sensitivity
- Better sleep and lower stress
Strength training
Focus on compound movements:
- Squats or leg press
- Deadlifts or hip hinges
- Push-ups or bench press
- Rows or pull-ups
- Overhead press
Aim for 2 to 3 sessions a week, 3 to 4 sets of 6 to 10 reps, with good form.
Interval training
Short bursts such as 20 to 30 seconds of fast cycling or hill sprints, with recovery, once or twice a week.
Walking
Daily walking supports weight loss and blood flow. See walking for erectile dysfunction.
What to avoid
- Overtraining without rest days
- Very long endurance training without enough food or sleep
- Training through injury
A simple weekly plan
- Monday: strength (full body)
- Tuesday: brisk walk 40 minutes
- Wednesday: strength
- Thursday: intervals 15 minutes plus walk
- Friday: strength
- Weekend: active rest
Recovery matters
Sleep seven to nine hours. See testosterone and sleep.
Support
Our naturopaths build natural plans for testosterone, energy and libido that combine exercise, nutrition and sleep. We do not offer testosterone therapy.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Has your interest in sex dropped noticeably over the past year?
- Do you feel tired most days, even after a full night in bed?
- Has your weight around the middle increased?
- Have stress, low mood or poor sleep become more common?
- Have you noticed weaker erections or fewer morning erections?
Two or more yes answers suggest that energy, sleep, stress or weight may be affecting your drive. These are areas where natural, practical support often makes a real difference, and a naturopath can help you work out where to start.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
Does lifting weights increase testosterone?
Heavy compound lifts cause short-term rises and build muscle that supports healthy levels over time.
What is the most effective exercise for testosterone?
Compound strength exercises such as squats, deadlifts and presses, combined with regular walking.
Can too much exercise lower testosterone?
Yes. Overtraining and very long endurance training without recovery can lower it.
How long until exercise raises testosterone?
Short-term rises happen after sessions; changes in body composition and baseline levels take weeks to months.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Walk in at our Sandton practice any time, day or night, or book ahead. Outside Gauteng? Book a remote consultation.
References and further reading
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
