We’ve all heard it: movement is medicine, motion is lotion, and so on. We know movement is good for us—but that doesn’t erase the real barriers plus-sized people face when trying to access traditional fitness spaces. We all experience these issues but how often do we openly talk about them? Let’s break that silence. As Brené Brown says, “Shame only lives in isolation—it cannot survive the power of community.”

Common Issue #1: “Gymtimidation”

Picture it: the smell of sweat, the sound of clanging weights, and the presence of grunting gym bros. The sea of equipment stares back as you try to pick up a bar or ball. You feel eyes on you, even if no one’s actually looking.

Maybe it’s just me?

People often say to “rip the Band-Aid off” and just go to the gym. But I think that advice sets many of us up for failure—and deepens the fear. When I started physical therapy school, I was thrown into this exact environment without warning. t just fueled body image issues and added additional shame to this whole list of new things I had never done before.

If I could give that younger version of myself advice, this is what I would tell her:

Step One: Practice at Home

You don’t need fancy gear. Soup cans or water bottles work as weights (fun fact: 16 oz = 1 lb, 1L = 1 kg). A rug can replace a yoga mat. Sure, you can buy equipment (I love online shopping too), but it’s not required.

Pick a simple routine and practice until you feel confident. Then, if you want to go to a gym, you can stick with that same routine so you’re only adapting to a new space—not a new workout. Start small. Once you’re comfortable, add a new exercise or explore a machine. The initial goal isn’t fitness—it’s confidence.

You can do the same with exercise classes. Interested in Zumba or yoga? Try online classes first (many gyms use the same instructors for both virtual and in-person classes). Learn the moves at home, then join in person when you’re ready.

Step Two: Do Your Research

Gyms have different vibes—just like bars. Obviously, a big box gym or a CrossFit-type gym is going to attract more of the gym bro type and may not feel as supportive. There are so many different types of gyms, there are women-only gyms, inclusive gyms, sober gyms, gyms for older adults. You just have to find them.

Time of day also matters. Sunday mornings, for instance, tend to attract a more body-diverse crowd than the 5 p.m. rush. Scope out your gym for your favorite cozy nook. Most gyms allow you to work out in an unused workout classroom, which is more private than on the gym floor. You may also find an area away from the benches and machines that attract people you are more comfortable around.

Note: You don’t need to go to a gym to work out—only if you want to.

Common Issue #2: Clothing, Chafing & Shoes, Oh My

Suit Up & Show Up

Confidence starts with support—literally. Would a pro athlete show up to compete in baggy cotton gear? (Unless that’s your vibe!) Sometimes, we need to act as if—dress like the confident person we want to become.

You don’t need to break the bank. Here are a few websites you may find useful. Additionally, if you are in the U.S., you would be amazed at how size-inclusive Walmart and Old Navy have become.

Here are a few size-inclusive brands that ship to Europe and North America (no affiliations):

ASOS - Just the basics from 15 to 50 dollars/euros, up to size 26
The Sports Edit - More variety but pricier from 50 to 100 dollars/euros, up to size 6XL
The Gym Shop - Offers clothing selection from Nike, Adidas, and Yitty (Lizzo’s new brand) making it slightly more expensive, up to size 5XL with many plus sized models

Rub a Dub Dub: Chafing

Chafing happens. While it’s hard to prevent entirely, you can prepare: try talcum powder to reduce moisture before you work out or anti-chafing products that apply like deodorant. Keep one in your bag just in case.

Don’t forget: it’s not just thighs— belly folds and bra straps can chafe too.

Set a Solid Foundation

Shoes matter. Your feet are your foundation, and poor support can cause pain further up the chain.

The best shoe is incredibly personal. I don’t subscribe to the belief that many physical therapists do that there is one good shoe in the world. A lot of people like Hokas because they offer a lot of support and give you some shock absorption during your workout. One could also argue about the importance of strong feet, which comes from wearing something like a barefoot shoe. The spectrum of shoe support is as diverse as the people on it. I would recommend going to a shoe store and trying on a few types so you can find what feels good.

Insoles can also help, especially for high or low arches. I’m a fan of Superfeet—they cured my shin splints back in high school. I would recommend getting an insole that is made of a decent material. Insoles made of cheaper material (usually sold at a cheaper price) tend to flatten out quickly and do not give you the support you need.

Common Issue #3: “Will That Ball Hold Me?”

A lot of people have asked me this question out of fear of a ball (usually a yoga ball) bursting. Rest assured, it is highly unlikely you will be able to “burst” a ball. When seated or lying on a ball, it can hold up to 2,000 lbs (907 kgs). When you see the “weight limit” on the ball of 250 to 300 lbs, it refers to how much weight it can hold while doing intense dynamic movement (serious bouncing, landing on it, etc.).

If it were not going to hold you, you would also know because the ball gets very flat until a small part of it pops open, and the ball slowly leaks to the ground. No explosion, no big noise. Just a slow, anticlimactic leak.

If you are interested, you can watch this video: How Much Weight to Burst an Exercise Ball?

Cardio Machine Limits

Some machines have weight limits, but commercial gym equipment usually supports higher capacities than home models:

Treadmills: Home – 300 lbs | Commercial – 450 lbs
Ellipticals: Up to 400 lbs
Stair climbers: 350–400 lbs
Rowers: 400+ lbs (some up to 700)
Bikes: 300–400 lbs (recumbent bikes offer higher limits)

If you’re unsure, call the gym and ask what brands they use. Then look up specs online to feel confident.

If machines aren’t accessible, try pool walking (great exercise, easy on joints), seated pedaling, or walking in place with a video. There are so many options—it’s all about creativity.

Common Issue #4: Motivation is Hard

Let’s get real: motivation is hard for everyone. But it’s especially tough when society links exercise solely to weight loss.

So here’s a controversial truth:

Weight loss doesn’t have to be the goal.

There are so many more reasons to work out that have nothing to do with weight loss. You can work out to gain strength, to increase endurance, to increase bone density, improve mood, to feel a sense of accomplishment, or to increase confidence in your body. There is nothing like the high of realizing how powerful you are after you did something you did not think you could do physically.

Notice something? All those goals are about adding to your life—not taking anything away.

If your current movement routine doesn’t bring you joy or confidence, it’s not the right one.

Dance in your living room. Trampoline to Beyoncé. Walk your dog. Skate. Play. Movement should be joyful.

For many of us, trauma around movement starts early—cue flashbacks to humiliating PE classes. I have vivid memories of being a chubby third grader forced to climb a rope with everyone watching me. Besides the terrible texture of the rope, I had no idea how to even get on the rope, much less climb it. So I just held it while sitting criss-cross-applesauce on the ground, hoping against all odds that my body would magically do this ridiculous task. This absolutely did not bring me joy. If this had been my only experience of movement, I would never do it again. I got lucky that, in middle school, I learned that I naturally enjoy swimming and feel that power I mentioned when I get in sync during the butterfly stroke. But not everyone gets so lucky as a kid. By finding movement that brings you joy, you reclaim the power that was taken by PE teachers, coaches, parents, etc., who used movement to shame or embarrass you. It’s time to take your power back.

Common Issue #5: “I Don’t Have a Community.”

Yep. This one is hard.

Talking about your body—and your movement goals—can feel vulnerable, even with other plus-sized folks. Thin people will assume it is to lose weight, plus-sized people may think you are insinuating something that you are not insinuating. Finding like-minded people in fitness spaces can feel like discovering a unicorn.

That’s why I’m creating these spaces. I’ve worked with so many incredible plus-sized clients who share the same challenges—and the same desire for connection. While HIPAA kept me from introducing them before, now I can help build that community.

If this resonates, I’d love for you to join us. Check out our offerings here: Community Offerings

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You deserve joyful movement. You deserve support. You deserve to take up space.

Be well, fabulous humans.

From Gymtimidation to Joy: 5 Common Issues Plus-Sized People Face (and How to Tackle Them)