3 Ways to Increase Natural Growth Hormone Levels

Stimulating natural growth hormone (GH) levels is a very difficult task that requires self-discipline and maybe even a hint of masochism. If you are wary about using HGH supplements or releasers and are looking for a more natural option, exercise might be the solution for you.

Studies have shown that there are very specific exercises that, when performed correctly, increase natural GH production.

Weight Lifting

By far the exercise that is the most effective at causing a spike in natural growth hormone levels is resistance training.

Not just any resistance training results in spiked GH levels, however. If you are used to going to the gym to get a little bit of a burn, you are probably not increasing GH levels much, if at all.

Studies have shown that those who lift heavy weights that work large muscle groups like thighs with very little recovery in between sets saw the greatest spike in growth hormone production. In order for a rest period to be short enough to produce GH spikes, it must be less than 60 seconds.

Clearly, GH levels are not going to increase during an easy day at the gym. In order to see Growth Hormone Benefits, you will need to be lifting as much weight as you possibly can as many times as you possibly can in as short a period of time as you possibly can.

This might sound a bit (or a lot) exhausting, but for those who are dedicated to bodybuilding, it might be the perfect solution to helping build muscle in the fastest way possible.


Another exercise that causes GH levels to increase is sprinting. Whether on a track, in the pool, or on a bike, sprinting, when done for long enough, will definitely affect your growth hormone levels in a good way.

A study performed in 2002 showed that those who spent time sprinting each day saw a 530% increase in baseline human growth hormone levels.

This is because sprinting pushes the body to the peak of its lactic threshold. This is necessary in order for the production of GH.

sprinting (running, biking, swimming, among other exercises) for 10 minutes several times a day is very beneficial for HGH release. This allows the body to reach the highest lactic acid threshold possible and makes the muscles use the GH the best.

In order for exercise to start producing lactic acid, it must last at least 8 seconds and be incredibly high-intensity. When this happens for an extended period of time, the body realizes that it will need to repair itself from the strain of anaerobic activity, which triggers GH production.

This same study showed that GH levels were raised for 1.5-2 hours after completing the sprinting exercises.

Endurance Training

Finally, endurance training is a great way to increase natural GH levels. Even though endurance training and sprinting are very different, they use the same muscles. When these muscles are worked for long enough at a high enough rate, GH production will be stimulated.

Generally speaking, the more anaerobic (which usually translates to faster) the activity, the greater the GH production.

When this type of exercise is performed for longer than 10 minutes, GH will be produced during the exercise and also in pulses during the next 24 hours.

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