Optimizing Bodybuilding Training Frequency for Weight Loss and Psychological Well-Being in Overweight Individuals: A 12-Week Study

Abstract

Background: The increasing incidence of overweight and obesity raises a global public health challenge, with overweight individuals (BMI 25–29.9) at higher risk for chronic diseases like cardiovascular conditions and diabetes (WHO, 2024). While lifestyle changes, including dieting and exercise, are key strategies for weight management, bodybuilding is gaining attention for its potential in fat loss and improving body composition. However, the optimal frequency for bodybuilding sessions in overweight individuals remains unclear. This study explores the effects of different training frequencies on body weight, BMI, and fat loss. Methods: This cross-sectional study involved 90 participants, all classified as overweight (BMI 25–29.9). Participants were recruited through online advertisements and were divided into three groups, each following a 12-week bodybuilding training regimen with varying frequencies: twice, thrice, or five times weekly. Baseline body weight and BMI were recorded before training, and changes were assessed at the end of the program. A short questionnaire evaluated the effects of the training on weight loss, body composition, and psychological outcomes. Results: This study involved 90 participants, primarily aged 25-34 (48.9%). The demographic analysis revealed that males constituted 66.7% of the sample, exhibiting a mean weight loss of 75.23 pounds (p < 0.001) after 12 weeks of bodybuilding training, effectively rejecting the hypothesis that bodybuilding training has no significant impact on weight loss. Additionally, while no significant differences in weight loss were observed based on training frequency (F(2, 87) = 0.791, p = 0.457), both weight loss and body mass index (BMI) significantly improved with training. Conclusion: Overall, regular bodybuilding training positively influenced weight loss, body composition, and psychological well-being.