2 exercises to maintain high testosterone levels in men after 50

People are not getting younger every year. The body starts to work differently, the level of hormones changes, the skin becomes less elastic. In men, testosterone, the male sex hormone, decreases with age. But it turns out that a person can influence the amount of testosterone produced through certain exercise. They will be discussed further, but first it makes sense to understand some things. For example, see what are the norms of testosterone levels in men at different ages.

Testosterone levels for men at different ages

Obviously, each age has its own rate of the male sex hormone, and this is not surprising, since its level gradually decreases over the years.

Let’s go further. For example, the free testosterone rate for a 20-year-old young man is 1.00-28.28 pg / ml. If we talk about the general sex hormone, then the numbers are slightly different – 11.10-27.53 nmol / l.

Surely, some readers will not understand the above abbreviation, so we will deal with decoding for a better understanding of the topic. Nmol / L is nanomole per liter, and pg / ml is a picogram of a substance in 1 ml of plasma.

Now, for contrast, let’s take a look at the rate of sex hormone for a man aged 50-55.

So this is this:

  • free – 0.70-21.45 pg / ml;
  • total – 8.60-23.4 nmol / l.

Obviously, the numbers vary. For young guys, they are higher than for men of considerable age.

2 упражнения для поддержания высокого уровня тестостерона у мужчин после 50

What affects the level of the male sex hormone

Wrong lifestyle contributes to a decrease in testosterone in a man’s body. Here’s what the endocrinologist says about it.

The first and most important thing here is the way of life that a person leads. For example, a sedentary lifestyle and lack of exercise inevitably leads to a decrease in testosterone levels. Also, malnutrition and alcohol in any form negatively affect the sex hormone. Not only does the level of the hormone decrease over time by itself, but many men, with their own hands, contribute in every way to this. You can increase your testosterone levels with an adequate diet and some strength training.

Endocrinologist Marina Vikhlyantseva

Therefore, men over the age of 50 have several options to choose from. The first is to leave everything as it is and live out the allotted years. The second is to see your doctor and start testosterone replacement therapy (TRO).

2 упражнения для поддержания высокого уровня тестостерона у мужчин после 50

The third is to raise the level of the male sex hormone through exercise. Let’s dwell on the third option.

Exercise to increase testosterone levels

The ideal option is to visit the gym at least twice a week and work with moderate weights. The body will tone up, body fat will decrease, and testosterone levels will increase. But if a person is already over 50 and is new to this business, then you can do it at home.

2 упражнения для поддержания высокого уровня тестостерона у мужчин после 50

Bodyweight Squats

Barbell squats are officially considered the exercise that maximizes testosterone production. If there is no way to go to the gym, you can limit yourself to training at home – squats with your own weight. This definitely gives the result, moreover, it improves blood circulation in the pelvic region.

Squat and push-up combo

A superset of push-ups and squats will help you lose excess fat.

2 упражнения для поддержания высокого уровня тестостерона у мужчин после 50