The Hidden Health Risks of Bodybuilding

Whether it’s Arnie or Ronnie Coleman, the insane physiques achieved by the world’s most well-known bodybuilders is something many young gym-goers actively strive towards. By changing their diets and workout regimes people believe they can achieve the same chiselled physiques and single-digit body fat percentages that they view as the epitome of health. However, should these sculpted bodies really be seen as such? 

In truth, while bodybuilding might help you achieve an impressive physique and turn heads, it often comes with a host of serious health challenges. From hormonal imbalances to cardiovascular strain, maintaining extremely low body fat isn’t as healthy as it seems. So, let’s dive into the hidden health consequences that come with trying to look like a Greek God.

 

View this post on Instagram

 

A post shared by The FIG Factor Podcast (@the_fig_factor)

Before we dive in, while many bodybuilders use performance-enhancing substances, which come with their own set of risks, this post will focus solely on the health impacts that naturally occur from bodybuilding.

Hormonal Imbalances

The bodybuilding aesthetic represents an incredible degree of physical and mental discipline to maintain such low body fat, but doing so can significantly disrupt hormonal balance. 

Indeed, our body fat is far more than just stored energy; it’s actually a crucial regulator for many hormones. When body fat drops below essential levels, the production of leptin, a hormone that regulates energy and appetite, declines sharply. This can trigger a cascade of effects on other hormones, particularly the reproductive hormones. 

For instance, low leptin levels are closely linked to decreased secretion of luteinizing hormone (LH), which can suppress testosterone production in men and disrupt the menstrual cycle in women. 

Beyond sex hormones, cortisol, the body’s stress hormone, may increase due to the combined stress your body experiences from intense training, calorie restriction and low body fat. Chronically elevated levels of cortisol can interfere with muscle recovery and suppress the immune system.

So, maintaining such low body fat for prolonged periods can significantly impact hormone levels, making it absolutely vital for bodybuilders to balance their pursuit of aesthetics with their overall health.

Immune System Suppression

The seemingly never-ending periods of intense dieting and training, common in bodybuilding, can significantly weaken the immune system, leaving bodybuilders more vulnerable to infections and illnesses. 

The immune system relies on adequate energy and nutrient availability to function effectively, thus the combination of strenuous workouts and calorie deficits during the cutting phase can massively suppress the immune system:

1. Intense training increases the production of cortisol, which can suppress immune cell activity when elevated for extended periods
2. Restrictive dieting may limit the intake of essential vitamins and minerals like zinc, vitamin C and iron, which play vital roles in immune defense 

The relentless training bodybuilders put themselves through means they are constantly experiencing a phenomenon known as “open window immunity,” where the body’s defences are temporarily lowered following physical exertion. For bodybuilders, this period of vulnerability, combined with the nutritional imbalances of cutting, creates the perfect storm for catching common colds, respiratory infections or other illnesses. 

Prioritising recovery and nutritional support in the form of supplements can help mitigate immune suppression and sustain overall health.

Cardiovascular Stress

The rigorous demands of bodybuilding can impose significant stress on the cardiovascular system. While exercise is generally beneficial for heart health, excessive training volume and intensity can actually have the opposite effect, especially when combined with the stress of caloric restriction. 

Intense workouts elevate heart rate and blood pressure, thus the lack of sufficient recovery time that comes with constantly lifting heavy weights may lead to chronic cardiovascular strain. This makes it crucial for bodybuilders to balance the intensity of heavy lifting with adequate recovery time to prevent long-term risks. 

The restrictive diet plans bodybuilders put themselves on in the lead up to competitions can also impact the cardiovascular system. Often low in fats, these diets can reduce the availability of essential fatty acids that support heart health, increasing the risk of heart disease and ischemic stroke. EPA and DHA, the two most important omega-3 fatty acids, reduce the risk of heart disease by:

• Improving circulation
• Preventing blood clots
• Lowering blood pressure
• Maintaining a healthy heart rhythm 

It is, therefore, vital that bodybuilders turn to fish oil supplementation if they are failing to obtain a sufficient amount of fatty acids via their limited diet.

Bodybuilders also heavily manipulate their water intake before competitions, and this practice can be particularly dangerous. Dehydration, a common tactic to enhance muscle definition, thickens the blood, forcing the heart to work harder to circulate it throughout the body. This added strain on the cardiovascular system can increase the risk of heart complications, as the heart must exert more effort to pump viscous blood, potentially leading to long-term damage.

While all of these can be managed, the truth is that simply having lots of muscle mass in itself can cause heart problems. Muscle has far more capillaries than fat, so having an extreme amount of muscle mass means your heart is working a lot harder than the average persons. For a bodybuilders heart to have to power two or three times as much body weight (especially when that weight is made up of insane amounts of muscle) means at some point problems will arise.

With all this in mind, it comes as no surprise that so many bodybuilders, past and present, have suffered heart attacks. A delicate balance of intensity, hydration, rest and nutrition is essential to ensure that their pursuit of peak physical condition doesn’t come at the expense of cardiovascular well-being.

Mental Health Issues

Bodybuilders more or less have everyone’s dream physique so it’s impossible for them to struggle with how they look, right? Well, in reality, it can be the complete opposite! The pressure to maintain an ideal physique in bodybuilding can actually take a serious toll on mental health.

The pursuit of a perfectly sculpted body can create a cycle of obsessive thoughts and behaviours, where body image becomes the focal point of an individual’s self-worth. Constantly striving for a lower body fat percentage, bigger muscles, or a more defined physique can trigger feelings of inadequacy, especially if progress seems slow or results don’t align with expectations. 

For instance, some bodybuilders experience a form of body dysmorphic disorder called muscle dysmorphia. People with muscle dysmorphia typically believe that their bodies are small and weak despite most of them being in very good shape with well-developed muscles. This can lead to anxiety, depression and ultimately cause bodybuilders to turn to performance enhancing drugs. 

Acknowledging these often ignored mental health risks is crucial, as bodybuilders need to prioritise their psychological well-being alongside their physical goals.

The Bottom Line

Bodybuilding represents an almost otherworldly amount of discipline and dedication, but the pursuit of extreme physiques often comes at a hidden cost. 

Hormonal imbalances, immune suppression, cardiovascular strain and mental health challenges are all significant risks that accompany the quest for chiselled perfection. While it’s certainly possible to admire the overwhelming effort involved, understanding these health consequences is vital. Bodybuilders must strike the delicate balance between aesthetics and overall well-being to ensure that their pursuit of peak physical condition doesn’t jeopardise their long-term health.