Woman doing a bulgarian split squat at the gym

Boost Testosterone with Deadlifts [yes, really]

Written by: Morgan Olson

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Time to read 3 min

Testosterone. The powerhouse hormone that makes your muscles pop . It also fuels your energy, sharpens your focus, and helps you burn fat while holding onto that hard-earned muscle. It’s like a backstage pass to feeling stronger, leaner, and more confident. And here’s the kicker—it’s not just for cis guys.


Leg day is your secret weapon to naturally boost T . That’s why we never skip it. Big lifts like squats, deadlifts, and lunges recruit your body’s largest muscles, forcing it to release more testosterone and growth hormone. Translation? More strength. Faster recovery. Better results.

Why Leg Workouts Boost Testosterone

Testosterone: it’s not just a "male hormone." It’s a powerhouse hormone in all bodies, driving muscle growth, better moods, and higher energy levels. Sure, T levels might naturally be higher in men, but maximizing your body’s T production can pay off big-time no matter who you are. For trans men and transmasc folks on HRT, leg training can even enhance the effects of testosterone therapy, amplifying strength and muscle growth.


So, why do leg workouts make such a difference? Big moves like squats, deadlifts, and lunges call on your body’s largest muscle groups, requiring serious effort. This stress triggers a release of anabolic hormones like testosterone and growth hormone, creating the perfect storm for building strength and muscle.


Why Testosterone Matters for Everyone

T isn’t just about muscles [though that’s a huge win]. It’s about how you feel, recover, and even think. Here’s what optimized testosterone can do for you:


  • Stronger Lifts : More T = better muscle protein synthesis, which means more strength gains.
  • Faster Recovery : T helps your body repair muscle faster, so you can hit the gym harder, sooner.
  • Sharper Focus : Higher testosterone levels are linked to better mental clarity and even improved mood.
  • Leaner Physique : T supports fat breakdown, helping you achieve that lean, athletic look.

For transmasc folks and anyone on testosterone therapy, a good leg session can supercharge these benefits. Think of it as unlocking your body’s full potential.


Leg Day Strategies to Maximize T

Leg day isn’t just about showing up; it’s about showing up smart. Here’s how to make it count:


  • Crush the Compounds : Moves like squats, deadlifts, and lunges should be your bread and butter. They recruit the most muscle and give you the biggest bang for your buck.
  • Lift Heavy : Challenge yourself with weights in the 4-8 rep range at 70-85% of your one-rep max. Heavy lifting equals serious testosterone spikes.
  • Add Volume : Mix in some higher-rep sets [10-12 reps] to keep those muscles working and hormones flowing.
  • Take Rest Seriously : Don’t rush between sets. Rest 1-2 minutes to keep your intensity up and performance sharp.
  • Fuel Up : Leg day takes a lot out of you. Prioritize protein, healthy fats, and carbs to support recovery and hormonal health. Bonus points for foods loaded with zinc and vitamin D—both crucial for testosterone.

A barbell on the floor

Sample Leg Day Workout

Ready to boost your T and crush your goals? Try this workout:


A1. Lying Leg Curl 4x15, 12, 10, 10

A2. Dumbbell Lateral Squat 4x8

B1. Leg Extensions 3x21 (7 toes out third, 7 toes straight, 7 toes in)

B2. Single Leg RDL 3x8

C1. Step-Back Lunge (Smith Machine or Barbell) 4x8,

D1. Leg Press 3x21 (7 narrow, 7 mid, 7 wide)

E1. Standing Calf Raise 4x21 (7 toes in, 7 toes out, 7 toes straight)


Want this workout, but with demo videos and me in your pocket?

GET THIS WORKOUT FOR FREE

Why You’ll Love the MoMoMuscle App


Getting stronger, leaner, and more confident shouldn’t feel so complicated. That’s why we created the MoMoMuscle App —a straightforward, science-based tool to help you break through plateaus and hit your goals. No fluff, just proven programs, clear video demos, and progress tracking to keep you on track. Start your free trial today, no strings attached, and see how easy it can be to make real progress. If it’s not for you, no worries—you’ve got nothing to lose. But if it is, you’ve just found your ultimate fitness tool.


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P.S. Don’t forget to warm up before you start and stretch it out after. Adjust weights and reps to match your fitness level—but don’t be afraid to push yourself.


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A screenshot of the MoMo[Muscle] App

The Takeaway

Leg day isn’t just about aesthetics [though strong quads and glutes are a great bonus]. It’s your ticket to unlocking more hormones that build strength, better recovery, and boost confidence. And here’s the truth: your legs are a goldmine for testosterone production. Whether you’re cis, trans, or anyone ready to unleash their powerhouse hormones, leg day is your best friend.


Here’s why you should hit the squat rack:

Boost testosterone naturally with big compound lifts.

Strengthen your entire body by targeting its largest muscles.

Enhance recovery and focus for better overall performance.

Fuel your confidence by feeling stronger and more capable.

Morgan Olson Headshot

About Morgan Olson

MORGAN IS A FITNESS EXPERT, TECHNICAL TRAINER, AND SCIENCE-OBSESSED FOODIE WITH A PASSION FOR HELPING WOMEN, NON-BINARY, AND AFAB INDIVIDUALS TO WORK SMARTER – BOTH IN AND OUT OF THE GYM.

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