Superman has it right. Strike a power pose when you train, and you’ll reap the benefits instantly
Power posing will give you a testosterone jolt – in or out of the gym. Here’s how to use it
Don’t let the name put you off. “Power posing” might sound like the sort of 80s trend that died with yuppies, Quaaludes and in-suit epaulettes, but it’s a 21st-century invention – and it works. According to research done by social psychologist Amy Cuddy, using expansive body language – taking up space, basically – does more than just make you feel better: it raises testosterone and lowers production of the stress hormone cortisol, giving you a confidence boost.
But there’s more. By incorporating power poses into your warm-ups, you’ll get a testosterone jolt before you lift, which means better gains as well as priming your body to adopt the positions more naturally in real life. Here’s a three-move workout routine, assembled by Broga founder Matt Miller, to make power posing second nature.
Warrior lunge Step into a deep lunge, turning your rear foot so it points to the side. Lower until your front knee is bent at 90°, your thigh’s parallel to the ground and your rear leg is straight. Bring your arms to shoulder height and out to your sides, palms facing the ground. Hold it for 15 seconds, then repeat on the other side.
15sec each side
Time First, get into a side plank: one forearm on the ground, body straight, one foot in front of the other (or “stacked” one on top of the other if your balance is good). Now for the X-effect. Bring your top arm and leg into the air, forming an X, and hold the position.
There’s no weight required for this, though if you really want to, you can use a broomstick or a band. Holding your arms overhead about twice shoulderwidth apart, squat down as low as possible, keeping your weight on your heels. Stand and repeat.