Resistance exercises that stress large muscle mass (multi-joint exercises), are high in volume and moderate to high intensity tend to produce the greatest hormonal elevations for optimal muscular fitness benefits
Multi joint exercises are movements like squats, lunges, deadlifts, bench press.
Testosterone and the growth hormones are more abundant in our earlier life so anything we can do to maintain the production of these hormones is obviously very important. Males have approximately 8 times more testosterone than females.
Cortisol is a stress hormone and high levels are linked to many health problems and fat storage, and although cortisol will increase during exercise research indicates resistance training may well help to lower resting levels.