If you’ve ever walked into a gym, flipped through a fitness magazine, or scrolled through workout videos online, you might get the message that exercise is only for thin people — or people who are actively trying to get thin.
It’s a huge understatement to say that the fitness industry has a representation problem, and it’s profoundly affecting the way people in larger bodies relate to exercise. I’ve had many clients tell me that they feel like they have to shrink to earn the right to move, or that their current body is an obstacle to overcome rather than a vessel to experience.
We need to dismantle this narrative. We need to talk about what it really means to exercise while fat,* how to navigate the physical and emotional realities of a changing body, and how to we shift our focus from punishing external metrics to joyful, internal presence.
*I use the word fat as a neutral descriptor of body size, like skinny or short or tall.
Exit the “waiting room”
One of the most pervasive myths in diet culture is that you need to lose weight before you start exercising — or before you can join this class, buy those leggings or call yourself an “athlete.” This is a “waiting room” mentality. It’s the idea that your life, and your right to bodily vitality, is on hold until you reach a certain size.
(This idea is currently reinforced by some of the rhetoric surrounding GLP-1 weight loss drugs, the idea that people need to take a drug to lose weight so they can start exercising.)
Let’s look at the facts: You don’t have to lose a pound to reap the life-enhancing benefits of physical activity. Traffic improves independently cardiovascular healthstrengthens insulin sensitivity (important for healthy blood sugar levels), reinforces disposalsupports bone densityand helps in stress management — no matter what the scale says.
When you delay exercise until you’re thin, you’re depriving your much-deserved body of these immediate benefits. Your body, just as it is today, deserves the endorphins, strength and mental clarity that comes from moving it. You don’t have to downsize to gain space on the sidewalk or hiking trail, in the pool or in the studio.
When you move, it feels different than it used to
One of the trickiest obstacles to navigate is the realization that exercising in a larger body is simply different,especially if you’ve gained weight and remember what the movement was like when you were thinner.
It’s incredibly common to feel a sense of frustration or even sadness when a body that used to easily run three miles now feels knee pain after one, or when yoga poses that used to be accessible now feel blocked by your belly or thighs. Biomechanically, your center of gravity has shifted. Your joints experience different levels of impact. Your stamina may have changed. This is basic physics and physiology, but Diet culture tells us it’s a moral failure. Is not.
If the exercise feels different now, the most critical step is to practice introspective awareness — the ability to tune into your internal body signals. Instead of watching your body from the outside (“How does it feel to do that?” or “I could go faster”), turn your attention inward. Notice your breathing. Notice that your heart and lungs are working hard for you. Notice the sensation of your muscles flexing or your feet hitting the ground.
When we we shift our focus from performance to presencewe can begin to overcome the frustration that we don’t “look” like someone who exercises, or that exercise feels harder in some way. Recognize that your body is different now, and that’s okay. You’re not starting from scratch. you’re just learning how to pilot a new, different boat. Be kind and compassionate to yourself.
The art of modification: modification is not failure
Because gyms are largely designed by and for thin bodies, the “standard” way of exercising may not work for a larger body. That doesn’t mean you can’t do it. It means that the movement should be adapted to suit you, rather than forcing yourself to fit the movement. Activity modification is a profound act of self-care.
Here are some practical ways you can modify movements and support your body:
- He changed his stance. In many strength or yoga moves, simply widening your stance creates more room for your abdomen and hips, allowing you to breathe and move more freely.
- Use props. Blocks, straps, resistance bands and chairs are not “crutches” for beginners. they are essential tools to bring the floor closer to you and reduce stress on your joints. I’ve been using yoga props for years to help with my “average” flexibility and have found that I appreciate them more as my body has changed.
- Protect from rubbing. Let’s talk about physical realities. Skin rubbing against each other is uncomfortable and can quickly ruin a workout. Invest in high-quality, long anti-chafing shorts (such as cycling shorts) and anti-chafing balm. Comfort is a prerequisite for consistency.
- Manage joint effects. If walking or running causes joint pain due to a heavier body weight, you don’t have to “push” it. Pressing through pain is how injuries occur. Rotate in low-impact, high-resistance activities. Water aerobics, swimming, recumbent cycling and weight lifting are great ways to build strength and cardiovascular health without punishing your knees and ankles.
- Dress for the body you have today. Don’t wear clothes that dig in, pinch or roll in the hope that they will eventually fit better. Buy activewear that fits your current body comfortably. When your clothes fit, you spend less time adjusting them and more time being truly present in your body.
Reclaim your space
Exercising with fat is totally doable, incredibly beneficial and, frankly, an act of rebellion in a world that often insists on your invisibility.
I’ve had clients who really enjoy exercise who – before they started working with me – exercised less when their weight had increased. When they reclaimed movement as their right, when they felt the freedom to take up space in the gym without hiding under a baggy T-shirt, their worlds expanded. They felt strong.
Your goal right now is not to burn calories or punish yourself for what you ate. Your goal is embodiment. It’s about getting your heart rate up, getting your hands dirty in the garden, feeling your muscles working and taking up space. Tune out the external noise, tune in to your internal signals and move the body you have today. It’s a good body and deserves to move.
Disclaimer: All information provided here is general in nature and provided for educational purposes only. This information should not be taken as medical or other health advice related to an individual’s specific health or medical condition. You agree that use of this information is at your own risk.
Hi, I’m Carrie Dennett, MPH, RDN, a weight that includes registered dietitian, nutritionist and body image consultant. I offer compassionate, personalized care for adults of all ages, shapes, sizes and genders who want to break free from eating disorders, disordered eating or years of dieting. If you need to learn how to management of IBS symptoms with food, or improve your eating and lifestyle habits to help manage a current health concern or just support your general health and well-being, I help people with it too.
Need 1-on-1 help with your nutrition, food or body image concerns? Schedule a free 20-minute Discovery Call let’s talk about how I can help you and explore if we’re a good fit! I am in network with Regence BCBS, FirstChoice Health, Providence of Oregon Health Plan and United Healthcare and can bill Blue Cross and/or Blue Shield insurance in many states. If I don’t get your insurance, I can help you claim compensation yourself. To learn more, explore our insurance and service areas page.
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