Men Do These Exercises to increase Testosterone, Decrease the injury chances

 

Men Do These Exercises 3 times a Week to increase Testosterone and Decrease the injury chances – Total workout length 25-30 mins.

1. Squats

2. Glute Bridges

3. Adductor stretch

4. fire hydrant bodyweight

5. Bodyweight Single Leg Deadlift

6. Bridge Pose Setu Bandhasana

 

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🧠 The Idea Behind These Exercises

These exercises are not just for “looking fit” — they’re meant to help your body produce healthy testosterone levels naturally and reduce your chances of injury.
Here’s how:

• Testosterone is the main male hormone that helps with muscle growth, energy, mood, and sexual health.
• Injuries often happen when muscles around your hips, knees, and back are weak or stiff.

By doing the following exercises three times a week (about 25–30 minutes per session), you train the big muscles that affect your hormone balance and protect your joints.

🏋️‍♂️ The 6 Key Exercises (and Why They Help)

1. Squats

What it is: Bending your knees and hips like you’re sitting on a chair, then standing back up.
Why it helps:

• Works your thighs, hips, and glutes — the largest muscle groups in your body.
• Using big muscles helps your body release more testosterone and growth hormone naturally.
• Strengthens your knees and lower back, reducing strain in everyday movements.

👉 Tip: Keep your feet shoulder-width apart and your back straight. Start with bodyweight before adding resistance.

2. Glute Bridges

What it is: Lying on your back with knees bent, feet flat on the floor, then lifting your hips up.
Why it helps:

• Activates the glute muscles (buttocks), which often get weak from sitting too much.
• Supports your lower back and improves hip stability — key to avoiding back or knee injuries.
• Enhances pelvic circulation and hormone balance.

👉 Tip: Squeeze your glutes at the top for 2 seconds before lowering down.

3. Adductor Stretch

What it is: A stretch for the inner thigh muscles (adductors). Usually done sitting or standing with legs apart.
Why it helps:

• Improves flexibility of the inner thighs and groin area.
• Prevents groin pulls and hip joint injuries.
• Balanced flexibility helps maintain proper posture and pelvic alignment.

👉 Tip: Don’t bounce — hold each stretch gently for 20–30 seconds.

4. Fire Hydrant (Bodyweight)

What it is: On hands and knees, lift one knee out to the side like a dog at a fire hydrant.
Why it helps:

• Strengthens hip stabilizers and glutes, especially the side glute muscles.
• Improves hip joint control — crucial for avoiding hip and lower back injuries.
• Great for balance and core stability.

👉 Tip: Keep your spine still; the motion comes only from the hip.

5. Bodyweight Single-Leg Deadlift

What it is: Standing on one leg, hinge at your hips and reach forward while keeping your back straight, then return upright.
Why it helps:

• Works your hamstrings, glutes, and core.
• Improves balance, coordination, and posture.
• Prevents muscle imbalances that cause knee and lower back injuries.

👉 Tip: Move slowly — this exercise trains control as much as strength.

6. Bridge Pose (Setu Bandhasana)

(A yoga pose similar to glute bridges)
What it is: Lie on your back, bend your knees, lift your hips, and open your chest upward.
Why it helps:

• Combines strength, flexibility, and relaxation.
• Stimulates the thyroid and pelvic region, indirectly supporting hormone balance.
• Improves spinal flexibility and relieves back tension.

👉 Tip: Breathe deeply — this pose is great for calming the mind and improving body awareness.

 

⚙️ How to Do the Routine

Exercise	Sets	Reps / Duration
Squats	3	12–15 reps
Glute Bridges	3	12–15 reps
Adductor Stretch	2	30 sec/side
Fire Hydrants	2–3	10–12/side
Single-Leg Deadlift	2–3	8–10/side
Bridge Pose	2	Hold 30–45 sec

💡 Schedule: Do it 3 times per week (e.g., Monday–Wednesday–Friday).
💧 Rest: 30–60 seconds between sets.
🔥 Warm up: 3–5 minutes of light jogging or dynamic stretching before starting.

 

🩺 Doctor’s Note

• These exercises don’t increase testosterone like medication — instead, they help your body optimize natural hormone production by reducing fat, building muscle, and lowering stress.
• Combine them with good sleep, enough protein, and reduced alcohol/sugar for the best effect.
• If you have back, hip, or knee problems, check with a physiotherapist before starting.

 

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Men Do These Exercises to increase Testosterone, Decrease the injury chances | iiQ8 Health

 

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There are several exercises that can help increase testosterone levels and reduce the risk of injury. These include:

1. Resistance training exercises such as squats, deadlifts, and bench presses, which have been shown to increase testosterone levels and improve muscle strength.
2. High-intensity interval training (HIIT), which is a type of cardiovascular exercise that involves short bursts of intense activity followed by brief periods of rest. HIIT has been shown to increase testosterone levels and improve cardiovascular fitness.
3. Plyometric exercises, which are explosive, high-impact movements that can help improve muscle power and coordination. Examples of plyometric exercises include box jumps and jump squats.
4. Yoga and other forms of stretching and flexibility training, which can help reduce the risk of injury by improving muscle and joint flexibility.

It’s important to note that proper form and technique are key to reducing the risk of injury during any exercise. It’s also a good idea to warm up before exercising and to listen to your body to avoid overexertion.

 

 

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Here are a few more exercises that can help increase testosterone levels and reduce the risk of injury:

5. Heavy carries, such as farmer’s walks, suitcase carries, and sandbag carries, which involve carrying heavy weights in each hand or on one shoulder. These exercises can help build strength and stability in the core, back, and shoulder muscles.
6. Sprints, which are short bursts of high-intensity running that can improve cardiovascular fitness and increase testosterone levels.
7. Medicine ball throws, which involve tossing a weighted ball against a wall or with a partner, can help improve muscle power and coordination.
8. Pull-ups, which involve pulling your body up to a bar using your arms, are a great exercise for strengthening the back and shoulder muscles.

Remember to always use proper form and technique, and start with a weight or intensity that you can handle before gradually increasing the challenge. It’s also important to warm up before exercising and to listen to your body to avoid overexertion.

 

 

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