The 7 Best Workout Tips for Athletes in Larger Bodies, According to Plus-Size Trainers
-
Loading... - Josephine Monet
- 05 Jul 2022
- 116 Views
- 0 Like
- 0 Comment
Establishing — and sticking to — a regular exercise routine always takes effort. But working out may present unique challenges for people with larger bodies.
For starters, there are workout clothes. While many activewear brands are putting in the effort to expand their size offerings, many still leave plus-size folks struggling to find workout gear they feel supported in.
In other cases, people with larger bodies may feel intimidated by or out of place in traditional gym settings, or exercise may be physically uncomfortable or painful.
But it's not all bad news. We tapped two trainers for their top tips for breaking down these and other barriers to make exercise a better, more comfortable experience for all.
First, a Note on the Term 'Plus-Size'
We make deliberate choices about the language we use when it comes to body size. We recognize that different people use different language to describe their own body size — some identify as "fat" while others prefer "plus-size," for example. We've mainly used "plus-size" throughout this article because that's how our sources identify.
1. Connect With Your 'Why'
Knowing your reason for working out may help you stick with it for the long haul, especially when the going gets tough.
Many people assume that all plus-size athletes are exercising to lose weight. While there's nothing wrong with wanting to lose weight if that's your goal, exercise offers many other benefits. And some of them can be seen much faster than aesthetic goals like weight loss.
"Within two weeks of starting classes, most of my clients are sleeping better, they have more energy, their sex life is better, so it's not just about weight loss," says Sarah Taylor, CPT, a plus-size personal trainer, model, motivational speaker and virtual fitness studio owner.
Exercise is also a great way to build strength, muscle and overall fitness. You might strive to deadlift the equivalent of your body weight (or more!), compete in an endurance event or move better on a daily basis. Identify what you'd like to achieve through exercise and remember: Weight loss isn't the only option.
2. Ask for Help
If you're intimidated by the thought of entering a new gym — a common issue for many athletes of any size — embracing your discomfort may actually help you get through the door. Adopt the mindset that you're headed into unfamiliar territory and you'll need help navigating the space.
"That could mean going into an actual gym and asking somebody at the front desk to give you a tour, or possibly even getting a session with a trainer just so you know what to do, especially if you're new to exercise," Taylor says.
And if you're not sure how to do an exercise or use the machines once your workout is underway, ask a personal trainer or somebody at the front desk for help. That's part of their job!
Working out with a friend who's more experienced in the exercise department may also help you learn the ropes.
3. Invest In a Great Sports Bra
For plus-size athletes with breasts, a supportive, comfortable sports bra is a must. After all, a July 2020 article in ​Exercise and Sport Sciences Reviews​ — not to mention real-world experience — notes a poorly fitted sports bra can cause significant discomfort and pain during exercise. And most of us don't want to work out when we're uncomfortable or in pain.
On the other hand, a great-fitting sports bra will make your breasts feel secure without any fabric digging into or chafing your skin. Styles vary, but wide, adjustable straps generally offer greater support than spaghetti-thin straps.
Get your chest measured to ensure you find the correct bra size. Most intimates stores offer bra fitting services, but as Taylor points out, it can be tough to find the right size in-store, especially if you're plus-size.
Thankfully, many online bra vendors have stepped up their fitting game, making it easier to find the right fit from home. Keep in mind you may need to break out the measuring tape and take some measurements on your own.
Taylor recommends sports bra company SheFit. They offer virtual bra fitting services, as well as text, phone and email fit support. If you prefer to do it yourself, take their fit quiz and compare your measurements to their size charts.
4. Find Workout Clothes You Love
Once upon a time, the only workout clothing option available to athletes with larger bodies was a baggy T-shirt and sweatpants. That's fine if that's what feels most comfortable for you, but there are so many other styles to try. These days, more and more activewear companies are offering a wider range of sizes and styles geared toward the plus-size buyer. Read More...
