Bodybuilding in focus

Bodybuilding in focus


A practice that has become popular among younger people has numerous benefits for physical and mental health, but requires responsibility. We are tired of hearing that practicing regular exercise is essential for mental and physical well-being, as well as ensuring longevity and quality. of life even with the adversities that appear with the […]

A practice that has become popular among younger people has numerous benefits for physical and mental health, but requires responsibility

We are tired of hearing that regularly practicing physical exercise is essential for mental and physical well-being, as well as for ensuring longevity and quality of life despite the adversities that arise with advancing age. But, and when we talk specifically about strength training, i.e. the weight training we do in the gym, what are the benefits of this activity for our body?




The practice of bodybuilding has gained importance in recent years and has become increasingly popular and sought after by the general population, but especially by younger people. Samantha Clayton, former athlete and global vice president of sports performance and physical education at Herbalifeclarified the reason for this phenomenon. According to her, the advantages are many and go far beyond aesthetics.

Emotional health only benefits

Improved muscle strength, bone density, circulation and metabolic health are the most well-known and cited impacts of strength training. But emotional health can also benefit greatly, mainly for two reasons. “First, when you exercise, your brain produces greater amounts of dopamine and serotonin, neurotransmitters known to make you feel happy. This improved well-being can help with mood and reduce anxiety and stress. Second, as you get stronger through weight lifting, everyday activities such as lifting objects, pushing or pulling objects, climbing stairs, and most other activities will seem easier to perform,” says Samantha.

“Overcoming training challenges helps increase self-confidence, generating an overall feeling of well-being and personal satisfaction.”

Frequency and intensity

If you are someone who doesn’t understand much about the topic and wants to be part of the world of bodybuilding, the professional will advise you on how to get started. The initiation involves two fundamental steps, always respecting the limits of one’s body and professional guidance in practice:

  • To get started: As a simple rule, beginners can perform 3 to 4 sets of 8 to 12 repetitions, using weights heavy enough to make the last few repetitions challenging.
  • To progress: To adjust training volume and intensity over time, I follow the guidelines of ACSM (American College of Sports Medicine)which uses scientific basis and is very reliable.

The biggest myths about bodybuilding

Like almost any topic, there are thousands of myths surrounding us when it comes to strength training. Samantha highlights and clarifies some of them. “Many people think they should lift very light weights for high reps just to tone up. However, it’s better to lift heavier weights for fewer reps if you want to get strong,” he counters.

Plus, who hasn’t heard that women become “manly” when they lift weights? This is yet another belief that the expert denies with conviction. “To change the body to this point, training should be highly specific and very intense, with many hours of weight training. In summary, a few days a week of weight lifting will not make a person bulky, but will rather help build lean mass, improve metabolism and strengthen bones, tendons and ligaments.”

“Strength training done right is great for all ages and skill levels. I spend a lot of time helping people not be afraid of lifting weights.”

How can strength training be adapted to different age groups and fitness levels?

The former athlete points out that strength training is fantastic for all ages and skill levels, whether for people who want to improve their sports performance, who are embarking on a weight loss journey, or even for the elderly population , which needs to compensate for natural age-related aging. muscle loss.

But I don’t want to skip stages and repeat the process, the best way to train is to gradually develop your skills over time. “Start with bodyweight exercises and use gravity to create tension in the muscles. Once people feel comfortable with strength training using their own body weight, they can start lifting weights or using bands to create tension and increase the work of the muscles”, explains the professional.

Phases of bodybuilding

  1. Starting with the cars. “I suggest starting with them, as they provide additional support to new professionals,” says Samantha;
  2. Then use the dumbbells“to promote muscle symmetry, improve balance and strengthen the core”;
  3. Only at this stage is it advisable to explore more loads and equipment. “When the athlete feels confident and has built a good base of strength, he or she can move on to barbell work using heavier loads and more complex movement patterns to challenge the muscle fibers.”

You can do it at home!

The good news is that you can start strength training with no equipment, using just your body weight against gravity, which Samantha says is a great place to start. “You can also use books or other heavy objects.”

  • At home, put your books in a backpack and use them as extra cargo;
  • When you’re ready, it’s worth investing in equipment. “Some sets of dumbbells, kettlebellsa bar and some laundries are excellent investments”;
  • You should use a challenging load to perform between 10 and 12 repetitions and a heavier load to the point where it becomes difficult to perform more than 8 repetitions.
  • With the main exercises – squats, deadlifts, bench presses, push-ups, presses (shoulders), lunges, step ups and bicep curls – you can get fit and strong. “Once you master the basics, add variations, change your hand position and angle of gravity to work other muscle areas,” says the former athlete.

In bodybuilding, listen to your body

Samantha leaves valuable advice for anyone who wants to start practicing strength training, remembering that it is essential to listen to your body and its limits so that the exercise is healthy and beneficial. “Exercise should be slightly uncomfortable, but never painful. Challenge yourself enough to get results, but not so much that it negatively affects your quality of life after exercise. And most importantly, have fun and build your body in confidence one day at a time.”

Source: Terra

You may also like