Kettlebells and Testosterone (men only)

The last thing a man wants is low test levels.

It can lead to your hard earned muscle wasting away, an increase in body fat, and less energy.

The good news is, there are several things you can do to increase your body’s production of testosterone naturally and safely.

Here are three solid strategies to start:

1 – Lift Hard And Heavy

Get out the heavy KBs and train hard. Studies find that lifting weights for sets of 5-8 reps increases production of testosterone. Research finds that resting less between exercises helps too.

2 – Sprint

Another type of exercise that can boost your testosterone levels is to sprint. Results from a study find that performing maximal effort sprints for 6 seconds increased testosterone. Levels stay elevated after sprinting.

After lifting weights or on your days off, go outside and perform 6-10 max effort sprints. CAUTION – if you have not sprited for a while, ease into it! It’s WAY more intense than you might think.


Here is a sample workout, based on the ideas touched on above:

Hybrid KB Strength Workout

First, do:

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Double KB squat to press – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the kb squat to press. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

Finish with:

High Intensity Interval Cardio

30 second sprint
30 second recovery

Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.


3 – Avoid foods that negatively effect your test levels, and focus on ones that boost it, naturally

Thigs like MSG, mercury and aspartame have been proven to have negative effects on your test levels. Foods like avocados, eggs and red meat have been shown to have a postitive effect.

Check out the 24 Hour Testosterone Fix course here for a full program that focuses on this idea of eliminating foods that are killing your test levels, and focusing on foods will keep them elevated.

So there you have it guys – three ways to increase your body’s production of testosterone, naturally and safely.

Implement those strategies, and start gaining muscle, losing body fat, and increasing your energy today!

Train hard, and talk soon –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

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