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Testosterone is crucial for men, contributing to feelings of strength, energy, and competence. However, after reaching 50, natural testosterone levels tend to decrease, which can manifest as reduced strength, slower recovery, and diminished motivation both at the gym and in everyday tasks. Thankfully, proper training techniques can encourage your body to continue producing this essential hormone.
Studies consistently indicate that heavy, compound exercises are among the most effective natural methods to boost testosterone. These exercises engage multiple muscle groups simultaneously, place significant demands on your nervous system, and drive your body to adapt by generating more anabolic hormones. This overall training response not only contributes to muscle building but also supports long-term well-being.
For men over 50, the benefits of these exercises extend beyond hormone boosts. They help maintain lean muscle mass, enhance bone density, and ensure you remain strong and capable. This type of endurance makes daily activities more manageable, whether it’s playing with grandchildren, carrying groceries, or excelling at golf.
The following strength moves stand out as the best for naturally supporting testosterone. They should be staples in your program if you want to build strength, protect your health, and feel like your strongest self well into the years ahead.
3 Strength Moves That Boost Testosterone After 50
Move #1: Squats
Squats are the king of testosterone-boosting lifts. They recruit large muscle groups while demanding support from your core and upper body. This full-body stress stimulates a hormonal surge that directly supports testosterone production. For men over 50, squats also build leg strength to maintain independence and athleticism.
Muscles Trained: Quadriceps, glutes, hamstrings, core.
How to Do It:
- Set your feet shoulder-width apart.
- Position the barbell across your upper back, gripping firmly.
- Brace your core and keep your chest tall.
- Bend your hips and knees to lower until your thighs are at least parallel to the floor.
- Drive through your heels to return to standing.
Recommended Sets and Reps: Perform 3 to 4 sets of 6 to 8 reps. Rest 90 to 120 seconds between sets.
Best Variations: Front squats, goblet squats, box squats.
Form Tip: Push your knees out as you descend and keep your heels firmly grounded to maintain joint health and balance.
Move #2: Deadlifts
Deadlifts are the ultimate strength-builder and one of the best moves for stimulating testosterone. They challenge your entire posterior chain, from your hamstrings and glutes up through your back and traps. Because the lift demands so much from your nervous system and large muscle groups, it sends a strong signal for hormonal release. For men over 50, mastering the deadlift also builds functional strength for everyday tasks like lifting, carrying, and moving with confidence.
Muscles Trained: Hamstrings, glutes, erector spinae, lats, traps, core.
How to Do It:
- Stand with your feet hip-width apart and the barbell over your midfoot.
- Bend at your hips and knees to grip the bar just outside your legs.
- Keep your chest tall, back flat, and core braced.
- Push the floor away as you stand tall with the bar, locking your hips and knees at the top.
- Lower the bar under control by hinging at the hips first, then bending your knees.
Recommended Sets and Reps: Perform 3 to 4 sets of 4 to 6 reps. Rest 2 to 3 minutes between sets.
Best Variations: Trap bar deadlifts, Romanian deadlifts, deficit deadlifts.
Form Tip: Keep the bar close to your body throughout the movement to protect your lower back and maximize power.
Move #3: Bench Press
The bench press is more than an upper-body staple. It creates a hormonal response that boosts testosterone by engaging the chest, shoulders, and triceps under heavy load. For men over 50, bench pressing supports pushing strength, bone density, and muscle mass across the upper body. It also provides the kind of measurable progress that keeps training exciting and motivating.
Muscles Trained: Pectorals, triceps, deltoids, core.
How to Do It:
- Lie flat on a bench with your eyes directly under the bar.
- Plant your feet firmly on the floor and grip the bar slightly wider than shoulder-width.
- Brace your core and squeeze your shoulder blades together.
- Unrack the bar and lower it slowly to your mid-chest.
- Drive the bar upward until your arms are fully extended.
Recommended Sets and Reps: Perform 3 to 4 sets of 6 to 8 reps. Rest 90 to 120 seconds between sets.
Best Variations: Incline bench press, dumbbell bench press, close-grip bench press.
Form Tip: Keep your wrists stacked over your elbows and avoid flaring your arms too wide for shoulder health.
Best Training Tips to Boost Testosterone After 50
Strength training is one of the most effective tools a man has for keeping testosterone high later in life. These three compound lifts should be the foundation, but the way you approach them matters just as much as the exercises themselves.
- Lift heavy and progress gradually. Stick with loads that challenge you, but continually build up steadily to avoid setbacks.
- Prioritize recovery. Quality sleep, good nutrition, and rest days are essential for hormone production and muscle repair.
- Stay consistent. Training two to three times per week with these lifts will have a greater effect than occasional hard efforts.
- Support with lifestyle habits. Manage stress, eat enough protein, and limit alcohol to create an environment where testosterone can thrive.
- Train with intensity, not recklessness. Focus on form and control so you can keep training for years to come.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
References:
- Riachy, Ruba et al. “Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men.” Journal of functional morphology and kinesiology vol. 5,4 81. 7 Nov. 2020, doi:10.3390/jfmk5040081
Jarrod Nobbe, MA, CSCS
