A key element to muscle building is testosterone, which is produced in higher amounts during certain exercises.
Without enough testosterone, it’s challenging to put on any noticeable muscle mass.
Interestingly, some exercises seem to be better than others at increasing levels of testosterone.
So, knowing which exercises are most effective at this can help you plan a training program that promotes as much muscle growth as possible.
In this article, we discuss whether sit-ups increase testosterone as well as looking into some other exercises that can boost them even more.
Do Sit-Ups Increase Testosterone?
Sit-ups do increase testosterone but only for a short time period.
Unfortunately, doing tons of sit-ups won’t cure low testosterone levels. And it won’t cause testosterone to surge through your body causing rapid muscle growth and development.
However, after doing a few sets of sit-ups, testosterone levels in your body can increase for up to a few hours.
While this obviously won’t turn you into a bodybuilder overnight, it gives your body an opportunity to repair and develop with higher than normal levels of testosterone soon after a workout.
The couple of hours after exercise can make a big difference in terms of recovery and results achieved. So, having increased testosterone during this time can be very beneficial.
Do Sit-Ups Increase Growth Hormone?
Sit-ups are a great exercise for increasing growth hormone levels.
Any muscle-building training plan wouldn’t be complete without some variation of sit-ups included.
This exercise really is one of the best muscle building exercises you can do.
Part of this is due to the increase in growth hormone they cause.
With increased growth hormone levels, you can burn more fat, you are stronger and you can even have stronger bones too.
How Often Should You Do Sit-Ups to Increase Testosterone?
Although sit-ups boost testosterone, that isn’t to say you should do as many as you can as often as you can.
The key to getting the most out of your sit-ups, including increased testosterone, is to do them properly.
This can only be done if you get the intensity and frequency right.
Doing sit-ups 4 times a week can be help increase testosterone as much as possible while still allowing the working muscles time to recover and repair ready to work hard again.
Other Ways To Boost Testosterone
Reducing stress can be one of the healthiest things you can do.
However, you may be surprised that stress can actually reduce the results you get in the gym.
When you’re stressed, your cortisol levels increase.
A simple way to look at the relationship of testosterone and cortisol is to think of them as being opposites.
As one increases, the other will decrease.
It’s worth considering that being stressed for a day won’t stop you from getting good results from your training.
However, long-term stress can have a big impact on testosterone levels (and negatively impact your overall health and wellbeing too).
Improve Your Sleep
Many recent studies suggest that poor quality sleep or sleep deprivation can lead to lower testosterone levels.
As important as exercise is in building and developing muscle, your rest period between workouts is just as important.
Without high quality sleep, you could easily find yourself struggling to reach your fitness goals.
When trying to increase testosterone, it’s always good to look for quick wins.
Going to bed earlier and resting more is one of the easiest things you can do, yet it can bring some great results.
Which Exercises Increase Testosterone The Most?
Big compound exercises like squats get multiple muscles and joints working together to lift a heavy weight.
This is exactly what needs to happen to get your testosterone levels up.
Squats have a whole range of muscle building benefits, but increasing testosterone levels goes a long way in helping you reach your fitness goals.
Pull-ups are a great bodyweight exercise that work multiple muscle groups.
As a result, you can see a good increase in testosterone after doing pull-ups.
In summary, sit-ups increase testosterone levels but only in the short term. If you suffer from low testosterone levels, you should speak to a medical doctor who will advise the best course of action.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.