Simple Tips to Maintain Testosterone After 40
Did you know that after age 40, men’s testosterone levels naturally start to decline by about 1% per year? BUT the good news is—you can naturally boost your testosterone levels and feel younger, stronger, and more energized with the right habits!
Here are 5 simple tips (and exercises!) to help:
Strength Training 🏋️♂️
Focus on compound movements like squats, dead lifts, and bench presses 2-3 times a week. These exercises activate large muscle groups, which helps naturally boost testosterone.
High-Intensity Interval Training (HIIT) 🏃♂️💥
Add short bursts of intense exercise like sprints (30 seconds on, 1-minute rest) or cycling for 15-20 minutes twice a week.
Get Enough Sleep 😴
Aim for 7-9 hours of quality sleep each night. Lack of sleep disrupts hormone production, including testosterone.
Reduce Stress 🧘♂️
Chronic stress raises cortisol, which can lower testosterone. Practice deep breathing, meditation, or yoga to manage stress.
Healthy Fats in Your Diet 🥑
Foods like avocados,salmon, and nuts help support hormone production. Don’t shy away from healthy fats!
Bonus Simple Exercise Routine for Testosterone Boost
Circuit (3 Rounds, Rest 1 Minute Between Rounds):
Push-Ups: 15 reps
Bodyweight Squats: 15 reps
Plank Holds: 30 seconds
Mountain Climbers: 30 seconds
This quick routine gets your heart rate up and activates key muscle groups, helping to naturally boost testosterone levels.
