By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
Let’s be honest, we all want to feel strong, confident, and perform at our best both in the gym and in the bedroom. What if I told you that lifting weights could actually boost your sex drive and make you feel more energetic? It’s not just gym talk – there’s real science behind it, and I’m going to break it all down for you in simple terms.
After working with hundreds of men over the past decade, I’ve seen firsthand how strength training transforms not just bodies, but entire lives. The confidence boost, the energy increase, and yes, the improved performance in all areas of life, it’s all connected. With modern apps like 12Reps, making it easier than ever to follow proper workout plans, there’s no excuse not to get started.
How Strength Training Improves Bedroom Performance
Let’s talk about what really matters: how lifting weights actually improves your performance in the bedroom. It’s not just about looking good (though that definitely helps with confidence). There are several ways strength training directly impacts your sexual health and performance.
First, strength training improves blood flow throughout your body. Better blood flow means better performance; it’s that simple. When you perform squats and deadlifts, you engage your entire cardiovascular system, which helps improve circulation throughout your body.
Second, strength training helps reduce stress and improve mood. When you’re stressed, your body produces cortisol, which actually lowers testosterone. Regular workouts help manage stress levels and maintain hormonal balance. Plus, the endorphins from exercise make you feel great and more confident.
Third, strength training improves your physical stamina and endurance. The stronger and fitter you are, the better your overall physical performance in all activities. Your core strength, leg power, and upper body strength all contribute to better bedroom performance.
Research published in medical journals shows that men who exercise regularly have better sexual function compared to those who don’t [1]. The connection between physical fitness and sexual health is undeniable.
Energy and Confidence Boost
One of the first things my clients notice when they start strength training is increased energy levels. This might seem backwards, you’d think working out would make you more tired, right? But the opposite is true. Regular strength training actually boosts your energy throughout the day.
Here’s why this happens. When you lift weights, you’re improving your body’s ability to use oxygen efficiently. Your heart gets stronger, your muscles become more efficient, and your overall fitness improves. This means everyday activities become easier, leaving you with more energy for other things.
The confidence boost is just as important. There’s something powerful about knowing you can deadlift twice your body weight or bench press your own weight. This confidence carries over into every area of your life, including your relationships and career.
The Perfect Push/Pull/Legs Routine Using 12Reps App
Now let’s get to the practical stuff. The push/pull/legs routine is one of the most effective ways to build strength and muscle while boosting testosterone. The beauty of this routine is that it works with limited equipment, making it perfect for home gyms or basic commercial gyms.
The 12Reps app makes following this routine incredibly easy. Instead of guessing what exercises to do or how many sets and reps, the app creates personalised workouts based on your available equipment. Whether you have dumbbells, a TRX, kettlebells, machines, or a barbell, the app adapts to your equipment.
Here’s how the routine works. You train three times per week, hitting each muscle group twice. Push day focuses on the chest, shoulders, and triceps. Pull day targets your back and biceps. Legs and core day work your lower body and core muscles. This split allows for proper recovery while maintaining high training frequency.
Push Day Workout Table
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
| Barbell Bench Press | Barbell | 4 | 10-12 | 70-80% 1RM | 2-3 minutes |
| Dumbbell Shoulder Press | Dumbbells | 4 | 10-12 | Moderate-Heavy | 2-3 minutes |
| Incline Dumbbell Press | Dumbbells | 4 | 10-12 | Moderate | 2-3 minutes |
| TRX Push-ups | TRX | 4 | 10-12 | Body Weight | 90 seconds |
| Dumbbell Lateral Raises | Dumbbells | 4 | 10-12 | Light-Moderate | 90 seconds |
| Tricep Dips | Machine/Bench | 4 | 10-12 | Body Weight + | 90 seconds |
| Kettlebell Press | Kettlebell | 4 | 10-12 | Moderate | 2 minutes |
| TRX Tricep Extensions | TRX | 4 | 10-12 | Moderate | 90 seconds |
Pull Day Workout Table
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
| Barbell Rows | Barbell | 4 | 10-12 | 70-80% 1RM | 2-3 minutes |
| Pull-ups/Lat Pulldowns | Machine/Bar | 4 | 10-12 | Body Weight/Heavy | 2-3 minutes |
| Dumbbell Rows | Dumbbells | 4 | 10-12 | Heavy | 2-3 minutes |
| TRX Rows | TRX | 4 | 10-12 | Body Weight | 90 seconds |
| Kettlebell Swings | Kettlebell | 4 | 10-12 | Moderate-Heavy | 2 minutes |
| Dumbbell Bicep Curls | Dumbbells | 4 | 10-12 | Moderate | 90 seconds |
| TRX Face Pulls | TRX | 4 | 10-12 | Light-Moderate | 90 seconds |
| Hammer Curls | Dumbbells | 4 | 10-12 | Moderate | 90 seconds |
Legs & Core Day Workout Table
| Exercise | Equipment | Sets | Reps | Weight/Resistance | Rest Period |
| Barbell Squats | Barbell | 4 | 10-12 | 70-80% 1RM | 2-3 minutes |
| Romanian Deadlifts | Barbell/Dumbbells | 4 | 10-12 | Heavy | 2-3 minutes |
| Dumbbell Lunges | Dumbbells | 4 | 10-12 each leg | Moderate | 2 minutes |
| TRX Squats | TRX | 4 | 10-12 | Body Weight | 90 seconds |
| Kettlebell Goblet Squats | Kettlebell | 4 | 10-12 | Moderate-Heavy | 2 minutes |
| Leg Press | Machine | 4 | 10-12 | Heavy | 2-3 minutes |
| TRX Pistol Squats | TRX | 4 | 10-12 each leg | Body Weight | 2 minutes |
| Plank Hold | Body Weight | 4 | 30-60 seconds | Body Weight | 90 seconds |
| Russian Twists | Kettlebell | 4 | 10-12 each side | Light-Moderate | 90 seconds |
Download the 12reps app to see all exercise demos
Why the 12Reps App is Perfect for This Routine
The 12Reps app eliminates all the guesswork from strength training. Instead of wondering if you’re doing the right exercises or using proper form, the app provides AI-powered personalised workout plans that adapt to your specific situation.
Here’s what makes the 12Reps app special for guys looking to boost their testosterone and improve their performance. The app’s equipment-agnostic approach means it works whether you have a full gym setup or just a few pieces of equipment at home. Tell the app about the equipment you have available, such as dumbbells, TRX, kettlebells, machines, or barbells, and it creates effective workouts using exactly what you have.
The targeted body part focus feature is perfect for the push/pull/legs routine. Want to hit your chest harder on push day? The app selects targeted exercises from its expert-verified library to provide you with exactly what you need. Need to focus on your back and biceps on pull day? The app has you covered with the right combination of exercises.
What really sets the 12Reps app apart is its data-driven optimisation. Every rep you log and every set you complete feeds into the AI’s learning model. This means your workouts get better and more personalised over time. It’s like having a personal trainer who remembers every detail of your performance and uses that information to make your next workout even more effective.
The app offers three main programs that work perfectly with the push/pull/legs approach. The Beginner’s Blueprint is ideal for those new to strength training or returning after a break. The Intermediate Muscle Builder focuses on progressive overload and advanced techniques for serious muscle growth. The Bodyweight Blast program ensures you can maintain your routine even when you don’t have access to equipment.
Getting the Most Out of Your Training
To maximise the testosterone-boosting and performance-enhancing effects of your strength training, you need to focus on more than just the workouts. Recovery, nutrition, and sleep all play crucial roles in your results.
Recovery is when your body actually builds muscle and produces hormones. Ensure you’re getting sufficient rest between workouts. The push/pull/legs routine is designed to allow for proper recovery. When you’re training your chest on push day, your back muscles are recovering from the previous pull day.
Sleep is absolutely critical for testosterone production. Your body produces most of its testosterone during deep sleep, so aim for 7-9 hours of quality sleep each night. Poor sleep can actually lower your testosterone levels, undoing some of the benefits of your gym work.
Nutrition also plays a huge role in hormone production. Ensure you’re consuming enough protein to support muscle growth; aim for approximately 1 gram per pound of body weight. Include healthy fats in your diet, as they’re essential for testosterone production. Foods such as eggs, nuts, olive oil, and fatty fish are all excellent choices.
Don’t forget about stress management. Chronic stress produces cortisol, which directly opposes the effects of testosterone. Regular strength training can actually help manage stress levels, but it’s also beneficial to consider other stress-reduction techniques, such as meditation or spending time in nature.
Progressive Overload and Long-Term Success
The key to continued progress and ongoing testosterone benefits is progressive overload. This means gradually increasing the demands on your muscles over time. The 12Reps app helps with this by tracking your progress and suggesting when to increase weights or add extra sets.
Start with weights that challenge you but allow you to complete all sets with good form. Focus on technique for the first two weeks, then gradually increase the weight when you can complete all sets and reps easily. A good rule of thumb is to increase the weight by 2.5-5 pounds when you can complete all prescribed sets and reps with perfect form.
Don’t try to rush the process. Building strength and optimising hormone levels takes time. Most guys start noticing increased energy and confidence within 2-3 weeks of consistent training. The benefits of testosterone become more pronounced after 4-6 weeks of regular training.
Track your progress using the 12Reps app’s built-in tracking features. Seeing your strength gains over time is incredibly motivating and helps you stay consistent with your training.
The Bottom Line
Strength training is one of the most effective ways to naturally boost testosterone, improve sexual health, increase energy levels, and build confidence. The push/pull/legs routine I’ve outlined gives you a proven framework for success, and the 12Reps app makes it easier than ever to follow a proper program.
The science is clear, regular strength training leads to higher testosterone levels, better sexual function, and improved overall health. The workout tables I’ve provided give you everything you need to get started, whether you’re training at home with basic equipment or in a fully equipped gym.
Remember, consistency is key. You won’t see overnight changes, but stick with the program for 6-12 weeks and you’ll be amazed at the transformation. Not just in how you look, but in how you feel and perform in all areas of life.
The 12Reps app eliminates the guesswork from training, ensuring you follow a program tailored to your specific needs and equipment. With its AI-powered personalisation and expert-verified exercise library, you can train with confidence knowing you’re doing exactly what you need to achieve your goals.
Don’t wait to start improving your health, performance, and confidence. Download the 12Reps app today and begin your transformation. Your future self will thank you for taking action now.
References
[1] Northwestern Medicine. “Can Physical Activity Affect Testosterone?
Northwestern Medicine – “Can Physical Activity Affect Testosterone?” https://www.nm.org/healthbeat/healthy-tips/fitness/quick-dose-can-physicial-activity-affect-testosterone
