Bodybuilding Posing: Key Takeaways from the Study
- Bodybuilding posing can be classified as vigorous exercise, contributing significantly to calorie burn.
- Posing routines elevate heart rates to levels similar to moderate-to-high-intensity workouts like cycling or brisk walking.
- The total calories burned for the ~11 minute posing routine averaged 99.5 calories
- Using stimulants during bodybuilding posing increases both heart rate and perceived exertion, making posing even more physically demanding.
Bodybuilding Posing: The Overlooked Form of Vigorous Exercise
When it comes to bodybuilding posing, many athletes may view it as a technical part of competitions. However, recent research shows that bodybuilding posing is more than just a display of muscle mass—it can also be a form of moderate to vigorous exercise. A study by Peixoto et al., published in Applied Physiology, Nutrition, and Metabolism, suggests the often overlooked yet significant physical demands of bodybuilding posing. This groundbreaking research provides the first in-depth look at the physiological demands of bodybuilding posing routines.1 The study evaluated calories burned, exercise intensity, and the perception of effort during posing routines, revealing that this essential practice can burn a notable number of calories and elevate heart rates. These findings redefine how we should think about posing in the fitness world.
Review of the Literature on Bodybuilding Posing
While posing is a crucial skill for competitive bodybuilders, very little research has examined its potential as a form of exercise. Bodybuilding posing has long been an essential part of competitions, where athletes are judged on muscle size, symmetry, and definition. Athletes who score higher in a greater number of poses tend to succeed.2 The level of hypertrophy and muscle definition varies across different bodybuilding categories. For example, in classic bodybuilding, athletes showcase smaller muscle mass with extreme muscle definition, while senior bodybuilders highlight muscle size and detail.3
Although the primary purpose of bodybuilding posing isn’t calorie burning, it can still contribute to energy expenditure, especially during fat loss phases.4 This suggests that posing can serve as an additional calorie-burning tool during pre-competition periods, helping athletes maintain a calorie deficit without resorting to more intense cardio sessions.
Overview of the Study Protocol
In the study, Peixoto et al. recruited 15 competitive male bodybuilders to measure their calories burned, heart rate, and oxygen consumption during a series of bodybuilding posing routines. These participants performed four sets of compulsory poses, including front relaxed, side chest, back double biceps, and abdominal-thigh poses. Each pose was held for 10 seconds, with a rest period of 45 seconds between sets. The athletes’ routines were standardized, and their heart rates and energy levels were measured to ensure consistency.
The researchers ensured consistency in the participants’ routines by controlling variables like time of day and pre-exercise meal intake, ensuring accurate measurement of energy expenditure. Additionally, some participants were using stimulants like clenbuterol, which allowed the researchers to assess how stimulant use impacts energy expenditure and perceived exertion during bodybuilding posing.
Bodybuilding Posing Comparable to Moderate-to-Vigorous Intensity Exercises
The study revealed that bodybuilding posing could elevate heart rates to levels comparable to moderate-to-vigorous intensity exercises. The average heart rate during posing was 135 beats per minute, with some athletes reaching as high as 150 bpm. The METs, a measure of energy expenditure, were calculated at 5.5 on average, which is close to the vigorous intensity benchmark of 6.0 METs. The results imply that bodybuilding posing could be compared to activities classified as vigorous-intensity exercise, such as running or cycling at a moderate speed. This suggests that posing can be classified as a moderate-to-vigorous intensity exercise, contrary to the common belief that it’s a purely aesthetic part of bodybuilding.
Stimulant users had significantly higher heart rates and levels of perceived exertion compared to non-users, showing that stimulant use can intensify the physical demands of bodybuilding posing. During the peak week, when bodybuilders are in the most intense phase of preparation, athletes also showed higher energy expenditure and heart rates.
Discussion of Results
The findings from this study emphasize that bodybuilding posing is not merely a technical performance element but a physically demanding exercise. The increasing rate of perceived exertion across sets suggests that posing becomes progressively more challenging, likely due to sustained isometric muscle contractions. This aligns with anecdotal reports from bodybuilders about the difficulty of holding poses for extended periods. The increases in both heart rate and perceived exertion to levels that align with other forms of vigorous physical activity, such as HIIT or cardio. 5 Moreover, athletes in the peak phase of their competition preparation experienced increased calories burned and cardiovascular strain during posing, making it a key component for fat loss and muscle retention. Athletes can maximize their energy expenditure while refining their stage performance by integrating bodybuilding posing into their regular training.
Practical Applications of Bodybuilding Posing
Bodybuilding posing should be recognized as an integral part of a fitness regimen for aesthetics and its energy-burning potential. Regular posing practice can improve muscle control and definition while contributing to overall cardiovascular health. It is especially beneficial during fat-loss phases, where every additional calorie burned matters. Bodybuilding posing can be a supplementary low-impact exercise to complement traditional cardio and resistance training.6 For bodybuilders preparing for competitions, bodybuilding posing during the peak week can significantly contribute to the calorie deficit necessary for fat loss. However, athletes should be mindful of stimulant use, as it can elevate heart rates and increase the physical demands of posing.
References
1 Peixoto, D. L. et al. A quasi-experimental study on the energy expenditure, exercise intensity, and rating of perceived exertion of a male bodybuilding posing training. Appl Physiol Nutr Metab (2024). https://doi.org/10.1139/apnm-2024-0151
2 Cyrino, E. et al. Morphological profile of elite Brazilian bodybuilders in competitive season. Revista Brasileira de Medicina do Esporte 14, 460-465 (2008).
3 de Moraes, W. et al. Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms. J Sports Sci Med 18, 772-779 (2019).
4 Kind, A. & Helms, E. Is bodybuilding a sport? Journal of the Philosophy of Sport 50, 281-299 (2023). https://doi.org/10.1080/00948705.2023.2234978
5 Mays, R. et al. Validation of Adult Omni Perceived Exertion Scales for Elliptical Ergometry. Perceptual and motor skills 111, 848-862 (2010). https://doi.org/10.2466/05.06.PMS.111.6.848-862
6 Almeida, A. et al. Recovery Oxygen Uptake in Response to Two Resistance Training Sessions at Different Intensities. 17 (2011).
