Exploring the Science: Do Compound Exercises Increase Testosterone?

Exploring the Science: Do Compound Exercises Increase Testosterone?

Introduction: Overview of Testosterone 

Testosterone is a hormone produced in the testicles in men and in women’s ovaries. This hormone significantly contributes to sex drive, muscle mass, energy, motivation, pain tolerance, and confidence.

Testosterone levels increase during puberty and decline after the age of 30. Getting your test. levels right are crucial to achieving your dream physique or getting in shape. Many people solve this by turning to testosterone boosters like forzaone 1XD. However, naturally increasing testosterone is more sustainable and better for your health. 


The easiest way to naturally boost your testosterone levels is to eliminate testosterone-killing things from your life. Unhealthy foods, alcohol, and plastic/polyester material are proven to lower testosterone. You can also boost your test by working out and doing resistance training in the gym. 

Studies show that specific exercises in the gym may increase your testosterone more than others. In this article, we will explore how doing compound movements in the gym can increase testosterone production.

Do Compound Exercises Increase Testosterone?

Compound exercises are movements that engage multiple large muscle groups at the same time. Examples include squats, deadlifts, bench presses, and pull-ups.

There have been two studies done that concluded that doing compound exercises will increase your testosterone levels.

Study 1

The Canadian Journal of Applied Physiology published a study in 2004 about compound movements and TTST. Their studies claimed that compound exercises with high-intensity interval training stimulate high testosterone production. Also, they found that using heavy weights can positively affect testosterone.

The researchers also measured the increase in testosterone levels when doing isolation exercises like quad extensions. They found that doing compound exercises increases testosterone more than isolation exercises.

Study 2

The second study was published by Sports Medicine in 2005. They also found that compound exercises trigger a hormonal response that’s good for muscle growth. The research also concluded that intense training with short rest periods led to higher amounts of anabolic hormones like testosterone.

compound exercise

The Other Effects of Compound Movements:

While all of this sounds great, the unfortunate truth is the testosterone increase from compound exercises is temporary. It only lasts around 15 to 30 minutes post-workout. There are no long-term effects. However, this temporary increase in testosterone is still good for muscle growth.

There are also other benefits of compound exercises that drive muscle hypertrophy. By doing compound exercises, you will see an increased muscle protein synthesis and the overall training stimulus.

Why Compound Exercises Should Be Your Focus:

Compound lifts must be in your training routine because they have many other benefits: 

Time efficiency: Compound lifts optimize your workout time by training multiple muscle groups simultaneously.

Improves sports performance: When you train muscles as a unit, they mimic your sports movements and improve athleticism.

High-Calorie Burn: Compound lifts hit multiple muscles at the same time, so they burn more calories.

Improves Stability and Balance: Most compound lifts strengthen your abdomen and core. Therefore, you will improve your stability and balance when doing compound exercises.

Best Testosterone Boosting Compound Exercises:

Here are the six types of exercises that increase testosterone production:

Bench press
  1. Bench Press: Bench Press targets the chest, shoulders, and triceps. Benching will strengthen your entire upper body and boost testosterone levels.
  2. Deadlifts: This exercise is one of the most renowned movements in powerlifting. Deadlifts target the back, glutes, and hamstrings. This one is tough but will definitely increase your testosterone levels.
  3. Squats: Squats are by far the best leg exercise out there and the most difficult. Squatting targets the quadriceps, hamstrings, and glutes and releases a lot of testosterone.
  4. Arnold Press: Arnold Press targets shoulders, upper back, arms, and chest. This exercise will increase your testosterone and make you look like a superhero.
  5. Rows: Rowing exercises, such as barbell rack pulls or dumbbell rows, engage the back muscles and stimulate testosterone production. This lift also dramatically improves posture and strength.
  6. Pul-lUps: Pull-ups target the upper body, particularly the back and arms, promoting testosterone release and muscular development. Pull-Ups are calisthenics (body weight exercises) that are also very good for improving athletic abilities.

Implementing Compound Exercises into Your Workout Routine:

To benefit from compound exercises, create a realistic workout plan with these movements. Aim for 2-3 compound exercises per week. It is important to get rest and recovery between sessions.

Start with a weight that challenges you while maintaining proper form. Gradually increase the intensity and load as you progress.


Compound exercises increase testosterone levels, supporting gym gains and overall health. Many other factors influence your gym gains, such as protein intake, sleep, intensity, etc.

Compound exercises are also superior because they are time efficient, burn calories, improve athleticism, and engage the core.

So, whether you aim to build muscle, boost strength, or improve your overall physique, notice the power of compound exercises. Put them into your workouts and reap the rewards of increased testosterone production and enhanced physical performance.

Written by Zach Derhake