Let’s clear something up right from the start: you do not need to be a particular size or shape to benefit from exercise. In fact, some of the biggest wins I see as a coach come from people in what’s often called the “a bit heavier than ideal” body category (though I’ll be honest – I’d rather ditch that phrase entirely).
Carrying a little more weight doesn’t mean you’re excluded from the benefits of movement – quite the opposite. Exercise isn’t a prize you earn when you reach a certain number on the scale. It’s a tool for energy, resilience, strength, confidence, and yes – even better health – right now.
The science is pretty clear
Even if you’re carrying a bit more weight than society might call “ideal,” the health benefits of regular exercise start showing up long before the scales shift – and in some cases, whether they shift or not.
- Heart health and metabolic improvements happen in people of all sizes with regular activity – things like lower blood pressure, better blood sugar control, healthier cholesterol levels, and reduced inflammation (Swift et al., 2014).
- Longevity benefits are clear too. People with higher BMIs who are active have a significantly lower risk of dying from all causes than those who are inactive, regardless of their weight (Barry et al., 2014).
- Fitness and strength gains show up across the board. Aerobic, resistance, and interval training all improve cardiovascular fitness and muscle strength in adults carrying extra weight (Miller et al., 2021).
- And it’s not just physical: mental health benefits are real and measurable. Exercise is linked to lower rates of depression and anxiety, better stress resilience, and improved mood (Neurobiological Effects of Physical Exercise).
Your heart doesn’t care about your jeans size. It cares whether you move.
The power of feel-good
When you’re consistently active – walking, swimming, strength training, dancing, whatever you enjoy, your body responds with gratitude. You might notice your joints feel less stiff. Your sleep gets deeper. Your focus sharpens. Stress eases up. Your body gets better at managing blood sugar, cholesterol, and inflammation.
And importantly: you feel better. Not just physically, but mentally. Movement can be a mood-lifter, a stress reliever, and sometimes even a quiet rebellion against the idea that your worth is tied to your weight.
Strength is for everyone
One of the most underestimated benefits of regular training is feeling physically capable. That feeling when you carry all the groceries in one trip or walk up a hill without puffing like a steam train – that’s underrated magic. Functional strength and stamina aren’t reserved for gym bunnies or athletes. They’re for parents, grandparents, workers, and everyday humans. They’re for you.
Ditch the “when I lose weight” story
You don’t need to wait until you’re a certain size to start. In fact, you’re more likely to enjoy sustainable health improvements if you don’t make the whole journey about weight loss. If it happens, great. But if it doesn’t, you’ve still gained – energy, confidence, mental clarity, and strength.
Start with what you can do. Build from there. Consistency always trumps intensity.
Final word: you’re allowed to be proud
If you’re showing up for your health, even when it feels hard or awkward or slow – you are doing something that deserves respect. We need to stop tying our health journeys to the number on a scale and start celebrating all the other wins that come from moving your body and honouring your health.
You’re allowed to be proud of yourself, exactly where you’re at.
Need a bit of help building the habits to move more and feel better in your body – without making it all about weight?