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5 Beard Growth Exercises to do at Home

If you’re longing for a thick and luscious beard, you may be wondering how to naturally enhance your beard growth. While genetics play a significant role in determining the thickness and growth of your beard, there are exercises that can potentially help by increasing your testosterone levels. In this post, we’ll explore five exercises that may help increase testosterone levels and promote healthy beard growth.

Beard Growth & Testosterone

Before we get to the exercises, let’s talk about how testosterone levels can affect your beard growth.

Beard growth is largely influenced by testosterone levels in the body. Testosterone is a male sex hormone that is responsible for the development of male characteristics such as muscle mass, deep voice, and body hair growth. The hair follicles on the face contain androgen receptors that are activated by testosterone, leading to the growth of facial hair. Men with higher testosterone levels typically have more facial hair, including thicker, coarser, and longer beards.

Additionally, testosterone levels can also affect the rate of beard growth, with higher levels resulting in faster and more robust beard growth. However, it is important to note that genetics, age, and other factors can also influence beard growth, and testosterone levels alone cannot guarantee a full and healthy beard.

Resistance Training

aged man doing resistance band exercise on stadium
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Lifting weights or engaging in resistance training is an effective way to naturally boost testosterone levels. Resistance training involves working against a force, such as using weights or resistance bands. Studies have shown that regular resistance training, especially with heavy weights and compound exercises that target multiple muscle groups, can increase testosterone levels. Aim to incorporate resistance training into your routine at least 3-4 times per week, focusing on exercises like deadlifts, squats, bench presses, and chin-ups for maximum benefits.

High-Intensity Interval Training (HIIT)

muscular sportsman doing plank exercise on kettlebells
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HIIT workouts are intense bursts of exercise followed by short periods of rest. These workouts have been shown to significantly increase testosterone levels. For example, you can try sprinting for 30 seconds followed by a 30-second rest period, repeated for 15-20 minutes. HIIT workouts not only help increase testosterone levels but also improve cardiovascular health, burn fat, and increase muscle mass, all of which can contribute to healthy beard growth.

Compound Movements

man lifting barbel
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Compound exercises that engage multiple muscle groups and joints, such as deadlifts, squats, and bench presses, can help stimulate testosterone production. These exercises require more effort and energy, leading to increased production of this hormone. Instead of isolating individual muscles with isolation exercises, focus on compound movements in your workout routine to maximize the testosterone-boosting benefits.


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Calisthenics are bodyweight exercises that use your own body weight as resistance, such as push-ups, pull-ups, and dips. Calisthenics workouts can help increase testosterone levels by stimulating the muscles and promoting the release of growth hormones, including testosterone. These exercises also engage the core muscles and require full-body coordination, making them effective in boosting testosterone levels naturally. Plus, calisthenics workouts can be done anywhere, making them a convenient option for those who prefer to exercise at home or on the go.


Yoga is known to help reduce stress. Lower stress levels can help increase testosterone which will in turn help boost your beard growth.
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Incorporating yoga into your routine can also help increase testosterone levels. Yoga is known for its stress-reducing benefits, and lower stress levels can lead to increased testosterone production. Certain yoga poses, such as the Cobra pose and the Bow pose, have been shown to specifically target the endocrine system, including the testes, which are responsible for testosterone production. Regular yoga practice can help reduce stress, improve flexibility, and promote overall well-being, which can contribute to healthy beard growth.


While genetics ultimately determine the thickness and growth of your beard, incorporating these exercises into your workout routine may potentially help increase testosterone levels, which can promote healthy beard growth. It’s important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. Along with exercise, maintaining a healthy lifestyle that includes proper nutrition, sufficient sleep, and stress management can also help optimize your testosterone levels. So, get moving, lift those weights, try some HIIT, do calisthenics, and consider adding yoga to your routine to naturally boost your beard growth.

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