It’s No Myth | Squats Day And Testosterone It Does Exists

Squats are hard.

So hard in fact, that some people get dizzy and unwell after an intense leg session.

But is this a good enough reason to shy away from this exercise?

No, it’s not. By avoiding squats, you’re missing out on huge testosterone gains. Studies show that squats ramp up your T-levels more than almost any exercise. [4]

Not only that, but squats also improve your growth hormone levels, boost libido, and improve fat loss. They are arguably the best muscle-building movement there is. [1]

Squats day and testosterone is no myth – it’s actually one of the best ways to improve your health as a man. Read on to find out more…

Why is Testosterone Important?

Before explaining how squats boost your testosterone, let’s quickly cover the role of the male hormone in the body. And how it works.

So what is testosterone?

First off, it’s a male steroid hormone which plays a key role in your libido, muscle growth, and many other bodily functions. As such, testosterone is associated with these benefits;

  • Improves muscle mass
  • Keeps your sex drive high
  • Enhancers strength and energy levels
  • Helps regulate mood and well-being
  • Improves confidence

This incredibly important hormone is produced by Leydig cells, which are located in testes in men.

Testosterone belongs to the androgen group. Other androgen hormones include DHT, DHEA, androstenediol, and androstenedione.

In total, androgens are just one out of five steroid hormone groups. Other include estrogens, progestogens, glucocorticoids, and mineralocorticoids.

Believe it or not, but vitamin D is also classified as a hormone – it plays a key role in testosterone production.

Related: Men’s Guide To Testosterone

Effects of Low Testosterone

Low T levels are no joke.

Not only does a decrease in this vital hormone bring your physical performance down, it also leads to serious health side effects. [2, 3]

For this reason, it’s important to notice signs of low testosterone early. So you can prevent a further drop in the male hormone.

Here are the 5 most common signs of low testosterone;

  1. Muscle loss
  2. Fat around the belly
  3. Feeling weak and sluggish
  4. Low libido and sex drive (loss of interest in women)
  5. Mood Swings

Although not extremely common, weak T levels can also lead to erectile dysfunction in some men.

Key point: Keeping your testosterone high is the key to strong muscles, healthy sex drive, and sharp mental abilities. Effects of low T levels include loss of libido, belly fat, and low energy levels.

How Squats Boost Your Anabolic Hormones

Okay, now that you know the importance of testosterone, let’s look at one of the best ways you can boost your male hormone – squats.

There’s a good reason why squats are called ‘the king of exercises.’ They work on your largest muscle group – legs – and induce a massive hormonal response.

That’s right, doing squats will improve your anabolic hormone release – both testosterone and GH.

Below is scientific evidence showing how squats improve your T levels.

Squats Boost Growth Hormone and Testosterone Secretion

A study published by the Journal of Strength and Conditioning tested two groups of men with similar experience in strength training. One group did squats, and the other did leg press.

The study showed that men who did squats increased their testosterone from 23,9 nmol/L to 31,4 nmol/L. The group who did leg press increased their T levels from 22,1 nmol/L to 26,9 nmol/L. [1]

Furthermore, the squat group experienced a much higher increase in the growth hormone (from 0,2-9,5 μg/L), as compared with the leg press group (0,3 to 2,8μg/L).

Both groups of men did 6 sets of 10 reps for each exercise, and their starting weight was 80% of their 1-rep max. The rest between sets was also the same for both groups – 2 minutes.

Here’s a graph showing the increase in anabolic hormones in these men;

A chart showing an increase in testosterone levels after squats and leg press


A chart showing an increase in growth hormone levels after squats and leg press

                         Image courtesy of:

As we can see from the above, while leg press is certainly a great way to boost your anabolic hormones, squats are even more effective.

But that’s not all. Research shows that if you train like this several times per week, your testosterone levels will stay elevated long-term – leading to continual muscle growth. [5]

Light vs. Heavy Squats, Does it Matter?

Light or heavy squats – which boost testosterone the most?

Studies show us that it doesn’t matter much. In fact, any type of exercise appears to boost your anabolic hormones. But the question is, to what degree? [10]

Well, a study from Medicine and Science in Exercise and Sports tested the effects of light vs heavy squats. They had two groups of men whose testosterone levels were tested prior to doing squats, and after.

Both groups were asked to do squats in 4 sets of 6 reps. But here’s the interesting part: one group used heavy weights when squatting, while the other group did light squats.

The result? Both groups experienced an increase in testosterone levels. It didn’t matter if they did heavy or light squats.

This is great news if you can’t do heavy squatting, for example, if you have knee issues. This study shows us that even by using light weights, you can still improve your male hormone.

That said, remember that the intensity needs to be kept high in order for you to reap the benefits from the exercise.

Squats day and testosterone – this doesn’t mean doing 5 bodyweight squats and expecting your T levels to increase. If the exercise isn’t intense enough, it likely won’t lead to any benefit.

Squats boost your anabolic hormones, regardless of whether you do heavy or light squats. However, it’s important that the exercise is intense enough for you to feel ‘the burn.’ This is what causes the response in the body to produce more testosterone.

Other Leg Exercises Improve Testosterone Too

Looking at the studies from above, it’s clear that squats are among the best ways to naturally boost your testosterone.

However, it’s also apparent that they aren’t the only exercise that will raise your anabolic hormones. As we’ve seen, the testosterone gains from leg press are nothing to sneeze at.

So if for any reason you can’t do squats, good news: you can still significantly improve your T and GH secretion with other exercises. [7, 8, 9]

HIIT (High-intensity Interval Training) has also been shown as an effective method of raising your T levels. Along with improving peak power output. [6]

Key point: Your body produces a huge hormonal response when doing squats – boosting T and GH levels. Other exercises such as HIIT and leg press achieve similar results, though not to the same extent.

How to Maintain Elevated T Levels With Exercise

Okay, it’s clear that doing squats will boost your testosterone levels – but for how long?

In most cases, this increase only lasts for a couple of hours post-workout. So what can you do to maintain it?

Well, studies show that by training consistently in the gym, at least 3 times per week, you will keep your anabolic hormones raised long after the workout is over. [8, 11, 12]

So even if you’re busy, it’s still possible to keep your T levels elevated by training just a couple of times per week.

But again, the intensity is key. If you’re working out and not feeling any resistance, then the workout might be too easy for you.

Always aim to keep the intensity levels up – this is what will improve your testosterone and muscle mass.

Although a boost in T levels after exercise is only temporary, it will stay raised if you train consistently in the gym.


Research shows that squats indeed do boost testosterone levels. Even more impressive is the boost in Growth Hormone after a squat workout.

However, squats aren’t the only exercise that will improve your anabolic hormones. In fact, any exercise is good for your testosterone health.

This includes HIIT (high-intensity training), bench press, and deadlifts. Basically, anything that keeps your heart rate up and makes you sweat.

Exercise is shown to not only benefit your testosterone directly, but also indirectly. It does this by boosting mood and reducing cortisol levels. And cortisol is the arch-enemy of testosterone.

So there you have it, that’s our answer to whether squats day and testosterone is a myth – no, it’s not!

By doing squats, or any exercise for that matter, you’ll improve your testosterone, growth hormone, and overall health as a man.

Next up: A Detailed Testosterone Enhancers Guide

References for the article: It’s No Myth | Squats Day And Testosterone It Does Exists
[1] The Acute Hormonal Response to Free Weight and Machine Weight Resistance Exercise. (source)

[2] Review of health risks of low testosterone and testosterone administration. (source)

[3] Revisiting the role of testosterone: Are we missing something? (source)

[4] Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. (source)

[5] Acute testosterone and cortisol responses to high power resistance exercise. (source)

[6] HIIT produces increases in muscle power and free testosterone in male masters athletes. (source)

[7] Physically active men show better semen parameters and hormone values than sedentary men. (source)

[8] Serum testosterone, growth hormone, and insulin-like growth factor-1 levels, mental reaction time, and maximal aerobic exercise in sedentary and long-term physically trained elderly males. (source)

[9] Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. (source)

[10] The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. (source)

[11] Effect of Exercise on Serum Sex Hormones in Men: A 12-Month Randomized Clinical Trial. (source)

[12] Which Exercise Is Better for Increasing Serum Testosterone Levels in Patients with Erectile Dysfunction? (source)

Testosterone Guides and Articles

At MaleTestosteroneBooster, it’s our aim to help you get the most out of your life by helping you boost your testosterone levels. We all know what it’s like to feel suboptimal in the bedroom, the gym, and in everyday life when your confidence is lacking. This is why I’ve put together the below guides to help you reach your goals! Why not check them out, you may find just what you’re looking for.


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