Mdrive

Free Shipping in the US. 60 Day Satisfaction Guarantee.

man with barbell doing back squats

Squats, Testosterone, and Longevity

September 21, 2020

 Table of Contents


Functional Benefits of Squats

The squat is arguably one of the most beneficial exercises you can perform in the weight room. So often in conversation, the narrative around squats is geared solely toward aesthetic gains. However, squatting is a rudimentary part of human movement. Think about it: How often do we get up from a chair in one day? How often do we squat down to pick something up off of the ground? How often do we bend down to get in and out of the car?

The point is: we squat every single day, whether we are taking the time to be intentional with our form or not. If we want to live a life of quality well into our later years, we must squat properly and squat often. A proper squat not only strengthens our muscles, but it also fortifies the ligaments, tendons and bones. The result: longevity via movement.

Hormonal Benefits of Squats

If the functional benefits aren’t convincing enough to get us to the squat rack, maybe the hormonal benefits will be. Compound exercises such as the squat are great for increasing testosterone. Ratamess et al. found that post-exercise testosterone levels were significantly increased following 6 sets of 10 squats. This study is a reminder that we don’t need to max out every time we are in the gym in order to increase testosterone. Instead, focus on volume. Find a weight that would be considered moderate and crank out more than the typical 3 sets of 10 that you have been doing since high school. Above all else, do them correctly by paying attention to your form. 

 

Tips to Achieve the Proper Squat Form

There is a lot more to a squat than just sitting down and standing up. If you don’t believe me, try these tips and see how much better your squat feels.

  1. Stand with your feet pointed straight ahead, shoulders width apart
  2. Inhale and brace your core (squeeze your abs)
  3. Push your knees away from each other as you descend to the bottom of your squat
  4. Push through the floor with your feet to stand up and exhale sharply

Types of Squats for Beginners

Master these squatting principles with bodyweight first, then start adding resistance. For beginners, my favorite way to add resistance is starting with the goblet squat. To perform a goblet squat: simply hold a dumbbell or kettlebell underneath your chin and follow the steps listed above.

A progression from the goblet squat is the barbell back squat. The basic principles of the squat remain the same. However, since you now have a barbell on your upper back, squeezing your shoulder blades together and pulling them down prior to un-racking the weight will be incredibly helpful. The back squat can seem like a risky movement at first but, as long as you follow the tips listed above and prioritize form over weight, you will be squatting safely.

So, if you are looking for a way to boost your testosterone and prepare your joints for a long life full of activity — learn to squat. Be mindful of how you squat every time you sit down and stand up. Create that healthy movement habit for yourself in life and in the gym

Author 

Justin Marini
Justin Marini
NASM CPT, TRS
Masters in Exercise Science & Sports Psychology
Movement and Mobility Specialist

References

Crewther, B. T., Cook, C. J., Gaviglio, C. M., Kilduff, L. P., & Drawer, S. (2012). Baseline strength can influence the ability of salivary free testosterone to predict squat and sprinting performance. The Journal of Strength & Conditioning Research, 26(1), 261-268.

Ratamess NA, Kraemer WJ, Volek JS, et al. Androgen receptor content following heavy resistance exercise in men. J Steroid Biochem Mol Biol 2005 Jan; 93 (1): 35-42

 





Leave a comment

Comments will be approved before showing up.


Also in The Driven by Mdrive

plate with clock intermittent fasting
What You Need To Know About Intermittent Fasting And How It Works

July 15, 2021

Over the past decade, intermittent fasting has gained popularity as a fitness and health trend. It is an effective method of managing your weight and even controlling certain health conditions. Read on to learn more about intermittent fasting.

Read More

Man standing outside
Are We Proactive or Reactive?

June 24, 2021

For the longest time, the healthcare industry has relied heavily on reactive care. Which seems fairly reasonable, right?

If experiencing an emergency, you’ll need urgent care. However, more times than not, emergencies deemed as “reactive” are preventable. Yet, most healthcare providers advocate reactive care. Why? 

Let’s take a deeper dive, starting with each definition.

Read More

man sitting outside
What Are The Benefits Of Zinc For Brain Health?

June 09, 2021

The benefits of zinc range from immune support to brain function. Zinc supplements tend to fly off the shelves during cold and flu season due to its association with aiding the immune system. Although zinc has been correlated with lower rates of colds and the flu, zinc has much more potential than a simple immune booster. Having adequate zinc in your body is critical in maintaining brain health. Read on to learn how zinc helps your brain!

Read More