As many may know, muscle mass has a direct correlation with testosterone and one of the quintessential workout routines for increasing muscles is – deadlift. An adequate presence of testosterone can help build muscles which in turn supports calories-burning and keeps a check on weight. This then circles back to improving testosterone production.
While some people debate that performing extensive squats and related variations is best for working on the muscle, ‘deadlifts’ may not be suitable for everyone and may need professional guidance. However, falling under the heavy workout category, this form of resistance training has a major contribution to increasing the testosterone level.
In this article, you will learn more about how deadlifting helps bring up the testosterone level, what is this form of workout all about, which exercises can boost testosterone, and more.
Overview Of Key Points
- Weightlifting and strength drills have a more prominent effect on testosterone levels than other exercises.
- Deadlifts are great for building muscle mass giving a prominent rise to testosterone levels.
- Testosterone level rises after a good workout session but it goes back to its usual level after an hour.
- Heavy strength exercises should be balanced with a good amount of rest and a healthy diet for keeping testosterone levels in check.
What Exactly Is Deadlift
A deadlift is often considered the ultimate form of resistance workout. In this, the fitness enthusiasts lift a bar loaded with weights from the floor all the way up to the hip level and place them back on the floor. They repeat the cycle several times depending on their routine. In other words, it isn’t just lifting regular weights but a lot more than that. Athletes use this strength training exercise to focus on larger groups of muscles in the body.
The name ‘Deadlift’ comes from the actual term ‘Deadweight lift’ where there are weights that are immovable objects and referred to as ‘dead’. One of the top powerlifting exercises, this form of strength workout is great for fortifying the core, back, leg muscles, and shoulders. Many professionals also say that if performed the right way, deadlifts can help build muscle tissues incredibly well.
There are different variations when it comes to deadlifts like Snatch Grip Olympic Deadlift, Sumo, Romanian, and Deficit Deadlifts. While the most common one is the Basic Deadlift, fitness enthusiasts pick the variations depending on which part of the muscle they want to concentrate more on.
Impact Of Deadlifts On Testosterone Level
Deadlifts have a significant impact on testosterone profile. Here’s how-
People practice deadlifts in order to make their core, or rather, their entire body strong. Research on the effect of resistance workouts on testosterone shows that intense powerlifting training increases the response of testosterone in the body. Therefore, deadlifting with notable amounts of weight, repeating about 8 to 10 times stimulates testosterone production in men.
You should note that the level of testosterone production depends on a range of factors like a proper diet, the required amount of rest, and most importantly the ‘intensity’ of the resistance workout.
For example, if you choose to increase the duration of the workout and the number of reps but use lighter weights, you may not see much change in the testosterone level. Instead, performing deadlifts with heavier weights and repeating a few times will help you stimulate the hormone better. You will see a noticeable rise in testosterone as well as the growth hormone released by the pituitary gland.
An adequate amount of Testosterone alongside growth hormone helps in muscle tissue development, thus increasing muscle mass, repairing damaged cells, and speeding up recovery from an injury. Because muscles require a lot of calories to remain in shape, increased muscle mass burns a higher amount of calories. This in turn regulates the metabolism in the body and cuts down excessive amounts of fat keeping you fit.
Other Benefits Of Deadlifts
Aside from stimulating the testosterone response in the body, there are many other benefits of practicing deadlifts which may also indirectly be helpful in testosterone production-
- Increased fat burning: When compared to various diet programs or even cardio workouts, deadlifts can burn a higher percentage of fat from the body. The reason is doing intense deadlifts increases the testosterone response which in turn amplifies the muscle mass. The muscles burn more calories by breaking down the fat cells from the body.
- Strengthens the Grip: When lifting the bar and weights, your fingers and forearm are the only parts of the body that are in physical contact with the equipment. Doing deadlifts regularly enhances your grip strength by increasing the capability of the fingers. It also exercises the forearm extensively as you raise the weight to your waist.
- Correct Posture: Deadlift training targets most of the muscles in your body, especially, the bigger groups on the back, the upper, and the lower part of the body. Regular training thus helps in improving the body posture which elevates the overall look. In addition to that, a good posture also helps in carrying out other exercises more accurately which promotes good health.
- Prevents Muscles Injury: Practicing deadlift strengthens your muscles near the joints which are more susceptible to wear and tear. This prevents the possibility of muscle injury.
- Give More Power: A deadlift increases your endurance and the ability to lift heavier things in real life too by making your bones and muscles stronger. You may find it easier to lift a bucket of water, shift furniture, etc. if you practice deadlifting.
Other Exercises That Improve Testosterone
A study has shown that physically active people have higher levels of testosterone production than those who do not exercise regularly. There are many people who may find deadlifts challenging. The good news is, that is not the only exercise for testosterone stimulation.
Other than deadlifts, there are several other physical exercises that help in increasing the testosterone response. The two best workout categories to improve testosterone are powerlifting/ resistance training and high-intensity interval training.
Some of the other resistance training workouts, other than deadlifts, that are great for improving hormone profile in men include squats, box step-ups, crunches (reverse crunch, bicycle crunch, and Kickback with Resistance Band among others. These exercises are safe and good for both short-term and long-term boosts.
As for high-intensity interval activities, exercises like burpees, jumping lunges, sprinting, and plank jacks are good for raising testosterone levels. These exercises are good for muscle workouts and therefore, good for burning calories.
One of the researches shows that high-intensity interval training (HIIT) is more effective in elevating testosterone responses than usual endurance training. This means, 90 seconds of intense burpee, sprinting, or cardio, with the next 90 seconds of resting period and following the pattern has shown a higher boost in testosterone, rather than 30 minutes of continuous running or cycling.
The bottom line is, deadlifts are a great way to boost the testosterone level in men as it focuses on increasing muscle mass and regulating the fat cells in the body. However, for those who cannot do deadlifts due to a lack of equipment or for some other reason, there are various other workout options that can help you through this.
That said, you should note that exercise alone will not boost your testosterone level if you are suffering from a low hormone response. It should go hand-in-hand with timely rest, a good diet, and a quality lifestyle. Also, do not hesitate to talk to your doctor if you see any symptoms of low testosterone levels to understand the root cause.
Frequently Asked Questions (FAQs)
Are Deadlifts Good For Testosterone?
Intense deadlifts with significant weights are considered to be a good exercise for boosting the testosterone level.
Why Do Deadlifts Increase Testosterone?
The deadlift works on the major muscle groups of the body and helps increase muscle mass in a prominent way. Doing about 10 reps of intense deadlifts can be great for raising testosterone production in men.
Can Deadlifts Increase Testosterone Levels In Women?
While it does increase the concentration of testosterone levels a bit in women after a deadlift session, this resistance workout is associated with building muscles, strengthening the core, back, and shoulders, increasing stability, and more. So it helps in distributing the fat in the body ensuring better physical fitness.
Which Exercises Are Best For Boosting Testosterone Response?
Both resistance workouts and high-intensity interval training (HIIT) are useful in stimulating testosterone production. Exercises like deadlifts, squats, crunches, burpees, jumping lunges, and sprinting among others are great if you want to give a boost to your testosterone.