Hamish Watson McLaren

In bodybuilding, where sculpted physiques and bulging muscles take center stage, it’s easy to assume that success is solely determined by physical prowess. However, a crucial element often goes overlooked – the power of the mind. Dr. Brett Holeman, Psy.D., certified school psychologist and amateur bodybuilder himself, explores the significance of a strong fitness mindset and the role of sports psychology in bodybuilding competitions. Dr. Holeman has first-hand experience in this arena first as a mental health clinician specializing in sports and fitness, and second, as a natural bodybuilding and physique competitor.  He is a firm believer in the therapeutic aspects of training with weights and fitness activities.  His philosophy is based on the quote by Ali Gilbert saying, “being fit is the only visible accessory that represents hard work, discipline, dedication, and resilience.”  In this article, he will explore what works psychologically to maximize the physical emphasis of the sport.   

Understanding The Fitness Mindset

Before delving into the specifics of sports psychology, it’s essential to grasp the concept of the fitness mindset. Simply put, the fitness mindset is an individual’s attitude towards training and competition. It goes beyond lifting weights and encompasses the mental resilience, focus, and determination needed to succeed in bodybuilding.

Visualization Techniques

One powerful tool in the arsenal of a bodybuilder’s mindset is visualization. Picture yourself on the stage, under the bright lights, showcasing your hard-earned physique. Visualization helps create a mental image of success, reinforcing your belief in your capabilities. This positive reinforcement can be a game-changer in enhancing performance and boosting confidence.  Like everything, visualization has to be practiced regularly in order for it to be vivid in the mind, and thus effective. During every workout, practice visualization as you contract the muscles and perform various movements.  As one practices this regularly, one will get a stronger mindset to do this naturally and with positive results.    

Setting Realistic Goals

Having clear, realistic goals is another key aspect of the fitness mindset. Instead of focusing solely on winning a competition, break down your objectives into smaller, achievable milestones. This makes the journey more manageable and provides a continuous sense of accomplishment, fueling your motivation. The fitness journey is a long one and needs to be measured with small achievable steps and goals.  With each step and with incremental improvement, the journey itself becomes reinforcing itself in a most positive way.  Further, Dr. Holeman suggests the reader  to reward themselves after each workout, without fail.  For example, Dr. Brett Holeman encourages patients to enjoy their recovery time after each strenuous workout: whether it be time in a sauna, a comforting shower, use of any recovery modalities such as a brief massage, therapy pool, jacuzzi, or a healthy snack, shake, or meal.  In each of these instances, when the recovery is pleasurable, the mind connects the hard work-out with the consistently-given recovery reward, and it quickly becomes automatic to continue to pursue the next day’s exercise routine on the journey.  The mind knows the pleasurable activity is coming after the work-out.  The journey then becomes a life-long sustainable enjoyable goal, in and of itself.    

Positive Self-Talk

The way we speak to ourselves matters more than we realize. Positive self-talk involves replacing negative thoughts with affirmations and constructive messages. For instance, instead of dwelling on self-doubt, tell yourself you are capable, resilient, and deserving of success. This shift in mindset can positively impact your training and performance. The brain acts like a recording device and so it important, according to Brett Holeman, to be careful to not “record” yourself saying negative things about yourself.  Instead, “record” yourself emphasizing effort, positive behaviors, future goals, motivating statements, and realistic observations.

The Role Of Sport Psychology In Bodybuilding

Sport psychology is a specialized field that delves into the psychological factors influencing sports performance. In bodybuilding, where aesthetics and presentation play a pivotal role, applying sport psychology techniques can significantly impact an athlete’s success.  Dr. Brett Holeman, also an active member of the American Psychological Association’s Division 47 in Sport, Exercise, and Performance Psychology, will speak to a few of these aspects.  

Managing Competition Anxiety

Competing in bodybuilding can be nerve-wracking, with athletes facing the pressure of performing flawlessly in front of judges and a scrutinizing audience. Sport psychology offers strategies to manage competition anxiety, such as deep breathing exercises, progressive muscle relaxation, and mindfulness techniques. These practices help athletes stay calm and focused, ensuring peak performance on stage. 

Building Resilience To Setbacks

In the world of bodybuilding, setbacks are inevitable. Resilience is crucial, whether it’s a minor injury, a disappointing result, or a challenging training phase. Sport psychology equips athletes with the tools to bounce back from setbacks, fostering a positive mindset that sees challenges as opportunities for growth rather than insurmountable obstacles.  Bodybuilding is a subjective sport where one is judged by others in a competition.  Dr. Brett Holeman encourages his patients to highlight the one voice that matters most: their own.  Further, it is imperative to not be the harshest critic in the room as most bodybuilders are prone to be.  Instead, it is important to have a gentle internal voice that is encouraging, motivating, and kind.  

Enhancing Concentration And Focus

Maintaining concentration and focus during a bodybuilding competition is paramount. Sport psychology techniques, such as attentional control and concentration training, help athletes avoid distractions and stay in the present moment. This heightened focus can lead to better posing routines, improved stage presence, and a more impressive overall performance.  Dr. Brett Holeman explains to his patients that the concentration and focus is paramount in the daily routines before the competition itself.  Once competition day rolls around, 99% of the work has already been accomplished so it’s the time for the competitor to enjoy the fruits of their labor.  It is of utmost importance to avoid negative setbacks, burnout, and exhaustion for the fitness enthusiast to celebrate accomplishments and to focus on incremental positives, including simply the courage to step onto a bodybuilding stage for most novices.  

Cultivating Mental Toughness

Bodybuilding demands mental toughness – the ability to persevere through grueling workouts, strict dieting, and intense competition. Sport psychology provides strategies to build mental toughness. It emphasizes resilience, discipline, and staying motivated despite adversity.  The only way to get physically tougher is by getting mentally tougher.  The daily grind of cardio, weight training, and diet regimens are exactly the aspects that build not only the body, but the mind to achieve the goals set forth.  

Conclusion

While the sculpted physique is undoubtedly a crucial aspect of bodybuilding, the power of the mind should not be underestimated. A strong fitness mindset and the principles of sports psychology can elevate an athlete’s performance from good to extraordinary. Aspiring bodybuilders should recognize the symbiotic relationship between mind and muscle, understanding that true success lies in physical strength and the unwavering determination and mental resilience accompanying it. By embracing a positive fitness mindset and incorporating sports psychology techniques into their training regimen, athletes can unlock the full potential of their bodies and achieve success on the competitive stage.  Moreover, by following some of the guidelines offered by Dr. Brett Holeman, the fitness journey can be an enjoyable life-long pursuit, not of unrealistic ideals, but one of health, mental fortitude, and all of the benefits in life that comes with a sound body and a sound mind.