If you’ve been feeling low on energy or struggling to gain muscle, you might be wondering how to increase testosterone naturally. Testosterone (“T” for short) is the primary male hormone that plays a crucial role in muscle mass, fat distribution, mood, and libido. While testosterone levels do decline as men age, the good news is that there are several science-backed lifestyle changes that can help boost your T-levels. In this article, we’ll explain what ideal testosterone levels look like for men in different age groups, what counts as a low level, and how habits like cutting out alcohol, strength training, and getting better sleep can increase your testosterone.

Understanding Testosterone Levels by Age

First, let’s talk about what healthy testosterone levels are. Doctors measure testosterone in nanograms per deciliter (ng/dL) of blood. According to the American Urological Association, a healthy range for adult men is roughly 450–600 ng/dL, and “low T” is generally defined as anything below about 300 ng/dL【1】. In practice, testosterone levels can vary widely from person to person. Age is a major factor: Testosterone peaks in late adolescence (around age 18–20) and tends to decline gradually after age 30. In fact, adults see about a 1–2% drop per year in testosterone levels after 30【1】.

What does that mean for “ideal” levels at different ages? In young men (late teens and 20s), it’s common to have T-levels toward the higher end of the normal range. For example, many healthy men in their twenties have total testosterone anywhere from around 300 up to 1000 ng/dL, with averages in the mid-hundreds. By the time men reach their 40s and 50s, both the average and the top-end values tend to be lower – perhaps somewhere in the mid-to-low hundreds on average. In senior years (60s and 70s), it’s not unusual for normal testosterone to be in the 200s–300s ng/dL, with upper ranges in the 500–800 ng/dL zone【1】【2】.

Every lab’s reference range is a bit different, but to give a concrete example: one large dataset of U.S. men showed that a man in his 30s might typically have ~350–1000 ng/dL, whereas a man over 70 might have a normal range of around 150–800 ng/dL【2】. The key point is that what’s “ideal” or normal is higher for younger men and gradually lowers with age. However, regardless of age, levels consistently below ~300 ng/dL are generally considered low for men and may cause symptoms. Low testosterone (hypogonadism) can lead to issues like fatigue, depressed mood, low sex drive, difficulty building muscle, and increased body fat【1】. If you suspect you have low T, it’s worth discussing with a doctor who can test your levels and see if they truly fall in that low range.

Natural Ways to Increase Testosterone

The great news is that you don’t have to just accept falling testosterone – simple lifestyle changes can significantly increase your T-levels. As personal trainers, we’ve seen many clients improve their testosterone (and overall health) by tweaking daily habits. Here are some of the top natural strategies, supported by scientific studies, to boost your testosterone:

• Cut Back on Alcohol: Reducing your alcohol intake is one of the first steps to higher testosterone. Heavy, chronic drinking is known to suppress testosterone production. A 2023 scientific review reported that frequent alcohol consumption can significantly lower testosterone levels, whereas light or occasional drinking has a much smaller effect【4】. Alcohol can disrupt the hormone signals that regulate testosterone and it may also negatively affect your liver, which is important for hormone metabolism. On top of that, drinking too much (especially in the evening) interferes with sleep quality – and as we’ll discuss, good sleep is critical for testosterone. So, while an occasional beer or glass of wine might not do much harm, cutting down on heavy drinking (and avoiding alcohol before bedtime) will help keep your testosterone levels higher.
• Strength Training on a Regular Basis: If there’s one natural “T booster” that stands above the rest, it’s exercise – particularly resistance training (weightlifting and bodyweight exercises). Strength training signals your body to produce more testosterone, especially when you work large muscle groups with compound movements (think squats, deadlifts, push-ups, etc.). Research has consistently found a positive link between exercise and T-levels. For example, a 2012 study showed that men who exercised regularly had higher testosterone than sedentary men【9】. And in a 2016 study on men with obesity, those who engaged in a regular exercise program saw greater increases in testosterone than men who only lost weight through diet【9】. In the short term, a tough lifting session can cause a temporary spike in testosterone. More importantly, over the long term, building muscle and improving your fitness helps raise your baseline testosterone. Aim to do strength training workouts 3–4 times per week. Even men in middle age and beyond can see T-level benefits from consistent resistance exercise【9】. Plus, getting stronger and leaner has other hormone perks: it reduces stress and signals your body to shed excess fat – and carrying less body fat itself tends to free up more testosterone. Overall, making strength training a habit will pay off with better T-levels, more muscle, and higher energy.
• Prioritize Quality Sleep: Getting enough high-quality sleep is absolutely vital for healthy testosterone production. Your body makes the most testosterone during deep sleep (particularly during REM sleep in the early morning hours). If you routinely skimp on sleep, your hormones take a hit. Studies have shown that sleep deprivation can cause a dramatic drop in testosterone. In fact, a landmark study at the University of Chicago found that young men who slept only 5 hours per night for one week saw their daytime testosterone levels plummet by 10–15% – essentially equivalent to what a man might lose from 10–15 years of aging【12】. That’s huge! Most adults need around 7–9 hours of sleep per night for optimal health, and testosterone is one reason why. If you’ve been burning the candle at both ends, try to improve your sleep habits: stick to a consistent bedtime, create a dark quiet bedroom environment, and avoid things that mess with your sleep. (For example, cut off caffeine in the afternoon, and avoid heavy alcohol in the evening – even though a nightcap can make you drowsy, it actually disrupts your sleep cycles and thus can lower overnight testosterone release.) By prioritizing quality sleep, you’ll not only boost your daily energy and focus, but also give your body more time to produce the testosterone you need for recovery and vitality.
• Eat a Testosterone-Friendly Diet: What you eat has a big impact on hormone levels. To support testosterone, focus on a balanced diet with plenty of protein, healthy fats, and nutrient-dense foods. Protein (from foods like lean meats, fish, eggs, and legumes) helps with muscle building and weight management, both important for T. Healthy fats are especially key – testosterone is a steroid hormone synthesized from cholesterol, so dietary fats (especially sources of monounsaturated and saturated fats in moderation) provide the building blocks for T. There’s evidence that very low-fat diets can actually lead to lower testosterone compared to diets with moderate fat【15】. So don’t be afraid of fats from foods like olive oil, avocados, nuts, and fatty fish; these contain beneficial fats and also often vitamin D and omega-3s, which support hormone health. Micronutrients matter as well: ensure you’re getting enough zinc, magnesium, selenium, and vitamin D, since deficiencies in these have been linked to low testosterone【11】. Foods rich in these nutrients include shellfish (high in zinc), leafy green veggies (magnesium), eggs and Brazil nuts (selenium), and fatty fish like salmon (vitamin D). A diet emphasizing whole foods, with plenty of vegetables and adequate healthy fats, will also help you maintain a healthy weight – and that’s important, because men who are overweight or obese tend to have lower T. Excess body fat can increase conversion of testosterone to estrogen and is associated with decreased testosterone production【18】. By cleaning up your diet and maybe shedding a few extra pounds, you can often see a natural rebound in testosterone levels (not to mention better overall health).

(And here’s a bonus tip: Manage Stress – Chronic stress elevates cortisol, a stress hormone that can suppress testosterone. Finding healthy ways to reduce stress, like exercise, meditation, or hobbies, might indirectly help keep your T up. Similarly, avoiding smoking or drug use is important, as substance abuse is linked to lower testosterone【11】. In summary, a healthy lifestyle overall is the foundation for optimal testosterone.)*

Boost Your Testosterone with Professional Guidance

All of these strategies – cutting alcohol, exercising, sleeping well, and eating right – work together to increase your testosterone naturally. Improving one area often helps the others (for example, working out helps you sleep better, and sleeping better in turn helps regulate your appetite and weight). By consistently following these habits, you’ll not only support higher T-levels, but also improve your strength, mood, and long-term health.

If you’re not sure where to start or want expert guidance, consider working with a personal trainer. At Galaxy Fit Lab, our certified personal trainers in Naples, Florida can help you increase your T-levels through a personalized strength training program and lifestyle coaching. In our Naples personal training studio, we focus on progressive strength training, proper nutrition guidance, and accountability to ensure you get stronger and healthier in a safe way. Our trainers understand how to optimize workouts for hormone benefits – we’ll design routines that build muscle and boost testosterone naturally, all while keeping you motivated. With the right training plan and support, you can make steady progress toward higher testosterone, better fitness, and improved vitality. Don’t let low T hold you back – Galaxy Fit Lab is here to help you reclaim your strength and confidence!

Works Cited (MLA)

• Jewell, Tim. “Does Working Out Increase Testosterone Levels?” Healthline, 11 Aug. 2022.
• Kubala, Jillian. “7 Foods That May Help Boost Testosterone.” Healthline, 20 May 2025.
• Rees, Mathieu. “Does Drinking Alcohol Affect Testosterone?” Medical News Today, 26 Sept. 2023.
• Severson, Alexia. “Testosterone Levels by Age.” Healthline, 10 July 2024.
• University of Chicago Medical Center. “Sleep Loss Lowers Testosterone in Healthy Young Men.” UChicago Medicine News, 31 May 2011.