Approximately 40% of American men over the age of 45 have low testosterone levels.

Although men typically produce high levels of this hormone, many individuals experience a decline in testosterone levels as they get older. As a result, men may start to lose muscle mass, feel fatigued, struggle to maintain an erection, or experience mood swings.

If you’re experiencing these symptoms, you likely want to know how to raise testosterone quickly. The good news is that you can increase testosterone levels through exercise!

This post will help you create the perfect testosterone workout plan. Keep reading to find out more!

How Does Exercise Increase Testosterone?

bicep exercises

Research shows that exercise affects testosterone levels. However, some factors influence the extent to which your testosterone levels are affected.


Although all men can boost their testosterone levels through exercise, younger individuals notice a greater boost. If you’re older, you can still benefit from your workouts, but they won’t have as drastic an effect on your testosterone levels.


Men who are overweight experience a noticeable difference in their testosterone levels when they drop a few pounds. So if you’re overweight, exercise can make a huge difference, especially if you show signs of low testosterone.

Fitness Level

As you can imagine, there’s a higher response in individuals who are just starting to work out. Men who are already relatively fit won’t get as much of a spike in their testosterone.

Time of Exercise

Exercise More

Testosterone levels vary throughout the day, and in the morning, they’re the highest. If you want your workout to have a greater effect on your testosterone, the best time to exercise is in the evening.

Now let’s take a look at two of the best exercises for raising testosterone!

High-Intensity Interval Training (HIIT)

HIIT workouts are short yet intense intervals of exercise combined with brief rest periods. For example, you may sprint for 30 seconds and rest for 10 before repeating the sprints.

HIIT workouts burn many calories in a short period, so they’re perfect for reducing body fat and increasing lean muscle mass.

According to one 2011 study, men who participated in HIIT workouts experienced an increase in testosterone levels.

The following year, another study came to a similar conclusion. It compared endurance running with HIIT, with testosterone increasing much more in those who participated in the HIIT workout.

Resistance Training

You can do resistance training with weights, machines, or body weight. It builds muscle and burns fat while increasing strength and endurance.

Studies show that men who did resistance training workouts at least three times a week increased their testosterone levels over four weeks. Moreover, another study found that 30-minute weightlifting sessions increased men’s testosterone levels by 21.6%!

Increase Your Testosterone Levels Naturally

Increase Your Testosterone Levels Naturally

Exercises such as HIIT and resistance training are excellent ways to increase testosterone levels! It helps if you pair these exercises with a healthy diet, vitamins, and plenty of sleep for optimal results.

Did this article help you understand the importance of exercise? If so, check out more of our health and fitness content!

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How NEOFECT Created a Smart Glove (Robotic Arm) That Uses Online Gaming for Rehabilitation

Wearable technology keeps evolving. And it is transforming the way we experience the world. Watches, eyeglasses, rings, bracelets and even smart home devices like the thermostat are changing how we consumer information, monitor our health and use home products. Smart technology has a significant role to play in how people will live in the future.

NEOFECT wants to change how to aid rehabilitation and the provision of clinicial real-time patient data. In an interview with  Scott Kim, Neofect’s co-founder and CEO of the US office, he spoke to us about how he started NEOFECT, the company’s success factors and challenges they have faced in their bid to change physical therapy using online gaming.

Brief summary about your startup

Established in 2010, NEOFECT is a mobile health startup with a vision to deliver an affordable and effective at-home system to aid neuro patients with central nervous system disorders such as a stroke.

Its first product, RAPAEL Smart Glove, combines a wearable device, virtual reality and gamification for rehab exercise, while its software analyzes the data from built-in sensors and provides training tasks based on the patient’s activity level.

The device has been successfully employed by a number of major hospitals in South Korea since December of 2014, and approved for use in the US and Europe. NEOFECT has offices in S. Korea, San Francisco, and Poland.

Why and how it was started

The President of NEOFECT, Ho-Young Ban, experienced first-hand the difficulties faced by stroke patients and their families when his father and two uncles fell victims of stroke.

Although his uncles were fortunate to survive, they had to turn down the rehab therapy because of the costs involved. So, when his friend Young Choi came up with an idea of Rapael, Ban could not resist.

Soon after, their classmate from the University of Virginia’s Darden MBA program Scott Kim joined the team to launch the US operations.

Kim was born with spinal bifida and went through a surgery and a long rehabilitation process, so he immediately recognized the opportunity and became a co-founder and the CEO of the Neofect’s US office.

What has been the biggest success factors

Personal motivation of the founders combined with the latest, most advanced smart technologies have become the major engines behind the company’s success.

– Gamification, which motivates a patient throughout the rehab process. It helps to induce neuroplasticity for hand function of a patient with a brain damage.

Various rehab games are updated monthly and each game targets specific movements such as squeezing the orange for finger flexion/extension and pouring wine for forearm pronation/supination, for example.

– Artificial Intelligence: the software analyzes data from the glove’s sensors and provides training tasks based on the patient’s activity level. The algorithm is designed to enhance learning multiple functions by offering an optimal task at a proper level of difficulty.

– Wearable Device: RAPAEL Smart Glove is a wearable bio-feedback training gadget. Lightweight and designed to fit different hand sizes, it uses the Bluetooth technology to collect the patient’s data.

What are the biggest challenges you have faced launching and running the company?

The biggest challenge was the product’s concept itself. Many people believed that Rapael could be a threat to the therapists. Fortunately, after we launched the program in several hospitals, we’ve been able to prove that our device is designed with the doctors’ and patient’s needs in mind and helps them make the rehabilitation process more efficient.

Which do you think is most important: the right market, the right product, or the right team?

This sounds like a cliché, but the right team is easily the answer to me. With the right people, you can make necessary adjustments based on new information to make sure there is a product-market fit.

My previous job was to lead a team to make mobile apps – without any exception, all great apps loved by users were made by great teams.

Final words for those chasing the startup dream

Never underestimate the importance of execution. Many people waste their time just to validate what they think or others think, or even just to finish the conceptualization.

However, you should “fail fast” in order concentrate your efforts on building a product which has a market demand, and of course, to save time and money as well.

Plus, you should fail while you are small rather than big, if you’re meant to face it. The earlier you do the reality check, the faster you can reach your goal, although it might cost you a couple of failures at the beginning.

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