Testosterone Boosting Exercises for Father's Day

Dad Without the Bod: Testosterone Boosting Exercises for Father's Day

7 min read


12 Jun 2024

Supercharge Your Day

  1. What is testosterone?
  2. Effective T-boosting exercises
  3. Weekly Workout Plan
  4. Nutrition tips for boosting testosterone
  5. Banish the Dad bod all year round

Father's Day! The one day of the year when us Dads get to celebrate everything that we do throughout the year for our kids. 

While being a Dad might be one of the greatest things we ever do, the dreaded dad bod, along with the lack of energy and loss of feeling like yourself, is not something to celebrate.

And it’s a double-edged sword! Weight gain can cause your T-levels to decline, while lower testosterone levels make it easier to gain weight.

The solution?

Getting your testosterone levels under control can help you look and feel like your old self, with enough energy to play and celebrate with your kids every day of the year. 

But how do you do this, exactly?

If you’re on a mission to eradicate the dreaded ‘dad bod’ and maximize your testosterone levels, we’re here to help. 

Here we’ll explore why testosterone is essential, what the common symptoms of low T-levels are, and how to make lifestyle changes to help you feel stronger, more energetic, and healthier.

Ready? Let’s jump in.

What exactly is testosterone?

Older man works out to boost testosterone

While most men think of testosterone in terms of sex drive, there are so many other benefits associated with healthy levels. 

Testosterone is a vital male hormone, playing a leading role in muscle mass, bone density, red blood cell production, overall energy levels and libido.

For Dads, it’s essential. Why? Well, because the right level of testosterone means having the energy and vitality to keep up with the kids and lead an active lifestyle.

But you might have noticed a few sneaking symptoms that signify your T-levels are declining. 

What do they look like? And how do you minimize the risk of low testosterone levels?

Why does testosterone decline?

While essential, it’s also a hormone that naturally declines over time, with around a 1% drop-off a year from the age of 30 onwards. 

So, while you might still mentally feel young, your body will start to show signs of aging as testosterone levels drop. 

Read more about normal testosterone levels here.

While age impacts T-levels, there are other factors that can have a negative influence, including…

  • Sleep
  • Stress
  • Nutrition
  • Weight
  • Physical activity

Regular exercise is one of the most effective ways to combat low T-levels. The right combo of strength training and high-intensity workouts can significantly impact your hormonal harmony.

So, if you’re struggling with a Dad Bod and looking to shed some pounds and increase testosterone, adding some T-boosting exercises to the mix can help you dominate your testosterone levels. 

Symptoms of low testosterone

Not sure if low testosterone is the problem? 

Testing your levels is the only surefire way to figure out what your levels are doing. But there are a few symptoms that will alert you that your t-levels are not what they used to be.

These might include… 

  • Low sex drive
  • Erectile dysfunction 
  • Low energy levels 
  • Decreased muscle mass 
  • Loss of body hair
  • Hot flashes
  • Changes in mood 
  • Difficulty concentrating

And what a lot of men find is that they don’t have the same amount of energy that they used to have. It’s especially frustrating as a Dad…your kids have a lot of energy and you might be struggling to keep up when you don’t have the same vitality you had in your youth.

Dad and son

If you find you are suffering from any of these symptoms, you should speak to a health care provider to ensure there are no underlying conditions. 

But, boosting your T-levels often comes down to making some lifestyle changes, including…exercise

The best testosterone-boosting exercises uncovered…

Yes! We all know that exercise is essential to feel good. But it can also help eradicate declining testosterone levels and keep them at their peak for longer. 


Exercise can help you shed excess weight and boost T-levels naturally. Plus it can assist in reducing weight, managing stress, and improving sleep quality, which all contribute to healthy testosterone levels.

So, if you’re struggling with low testosterone levels, weaving some testosterone-boosting and muscle-building exercises can make a big impact—banishing the dad bod and increasing hormone levels in the process. It’s a win-win.

But it’s not all types of exercise that hit the mark. Some are better than others—with resistance and strength training coming out top of the pile—and HIIT if you want to try a little cardio.

1. Strength training

Man doing deadlift to boost testosterone

Lifting weights is one of the best ways to improve muscle mass, and increase testosterone levels. 

We recommend focussing on compound movement rather than isolated body parts, as this works multiple muscle groups simultaneously, leading to a greater hormonal response. 

Some strength exercises include…

  • Deadlifts: Three sets of five to eight reps
  • Squats: Three sets of eight to 12 reps
  • Rows: Three sets of eight to 12 reps

2. High-Intensity Interval Training (HIIT)

If you want to incorporate some cardio then HIIT workouts might be best to keep muscle mass high, while burning fat. HIIT involves short bursts of intense exercise followed by brief rest periods. 

A HIIT workout might involve…

  • 30 seconds of sprinting, followed by 30 seconds of walking (repeat for 15 to 20 minutes).
  • Jump rope for one minute, rest for 30 seconds (repeat for 10 to 15 minutes).

3. Functional Movements

Man running on treadmill

Finally, throwing functional exercises that mimic daily activities into the mix can level up your overall strength and flexibility. 

These kinds of exercises might include…

  • Kettlebell Swings: Great for explosive power and core strength.
  • Lunges: Targets the legs and improves balance.
  • Push-Ups: Effective for upper body strength.

Weekly Workout Plan

Want to know what this looks like in a weekly workout routine?

Combine strength, HIIT and functional training throughout the week to keep fat low, and build muscle mass…improving natural testosterone production.

  • Monday: Strength training (squats, bench press, rows)
  • Tuesday: HIIT (sprints, jump rope)
  • Wednesday: Rest or light activity (yoga, stretching)
  • Thursday: Strength training (deadlifts, lunges, pull-ups)
  • Friday: HIIT (circuit training)
  • Saturday: Functional training (kettlebell swings, push-ups, core work)
  • Sunday: Rest or active recovery (walking, light cardio)

Rest and recovery

Rest days are crucial for muscle recovery and overall health. You should try to ensure you get seven to eight hours of quality sleep each night to support testosterone production.

Remember, consistency is more important than perfection. So aim for regular exercise sessions rather than sporadic intense workouts.

High testosterone is for every day, not just for Father’s Day.

Nutrition tips for boosting testosterone

Of course, as we mentioned, exercise is not the only thing that can help boost testosterone levels, and you should just view it as one piece of the puzzle.

Another key thing to consider is nutrition, as it can help you lose some stubborn weight that’s been hanging around since you became a Dad. Eating the right foods also supports natural testosterone production.


There are some foods that can support testosterone, as well as some that can kill it, so it’s worth being aware of which one is which. 

A diet rich in proteins, healthy fats, and complex carbohydrates supports testosterone production

You might want to include some of these in your diet…

  • Eggs
  • Fatty Fish
  • Leafy Greens
  • Ginger
  • Fruit
  • Oats

And you should also try to avoid some of these testosterone-killing foods so that you don’t counteract all your hard work…

  • Soy products 
  • Dairy products
  • Alcohol
  • Trans fats
  • Processed foods

This is also where supplements, along with a healthy, balanced diet, can come in handy, as they can help you get more of the right ingredients that support natural testosterone production. 

They can fill a dietary gap, and you should consider supplements that contain supplements like vitamin D, zinc, and magnesium, like…TestoPrime.

Banish the Dad bod all year round…

Being a Dad is a tough job. And it commands a lot of energy. That’s why it is essential you give your body a helping hand, supporting natural testosterone production with nutrition, lifestyle, and exercise. 

Adding these T-boosting exercises to your weekly routine can help you shed the "dad bod" and enjoy a more active, fulfilling life.

If you need a little extra boost, supplements that support your natural production, like TestoPrime, can give you the extra lift you need to succeed.

Remember, the journey to better health is a marathon, not a sprint. Stay consistent, stay motivated, and celebrate your progress along the way. You’ve got this.