Let’s be real… fitness isn’t fair. Some people can eat pizza for every meal and consider walking to the fridge their daily workout and still stay lean, others must watch every calorie and grind at the gym just to look “average”. Meanwhile, others battle body dysmorphia and can’t see their true reflection no matter how many reps they put in.
Why is fitness so unfair? Well genetics play a huge role, hormones play a role, your stress, your trauma, your upbringing, and access to healthy food ALL play a role. Let’s look at some of these in detail and then some tips on how to overcome them as best we can.
The Genetic Lottery
Your parents are responsible for a lot more than your upbringing; you inherited your genes from them as well. Here are just a few ways your genetic traits may be affecting your body composition:
Muscle fiber type distribution
Muscle fiber type distribution refers to Type I (slow-twitch) and Type II (fast-twitch) muscle fibers. Type I are rich in mitochondria (the powerhouses of our cells) and are resistant to fatigue, they factor in well for those doing long aerobic activities and produce a huge amount of energy. Type II contract quicker and with greater force than Type I fibers do. These are great for high-intensity, anaerobic activities but fatigue quickly. The distribution of these muscle fibers is genetic; while consistent training can produce some change, the initial distribution is a hard-wired advantage that dictates your natural potential for certain activities.
Set-Point Theory
This theory suggests that our bodies have a pre-determined weight range (known as the set-point) that it will always strive to maintain, making it harder for some to get those gains (or to lose the extra weight we carry for that matter). Environmental and adaptation can play a role in our set-point, it is primarily believed that genetics greatly influence our set-point.
Individual Response to Exercise
Here’s the truth: two people can do the exact same workout, eat the same meals, and still see completely different results. It’s not just about effort or discipline; your body’s unique biology plays a huge role. Age, sex, fitness history, environment, and yes, genetics, all shape how your body adapts. Things like VO₂ max, blood flow, and recovery speed can vary wildly from person to person, which is why sometimes it feels like you’re working twice as hard for half the progress.
The Invisible Battles: Hormones, Stress, and Trauma
Cortisol. Cortisol is a hormone that is released in response to stress and can lead to increased appetite, slowed metabolism, muscle breakdown and it promotes fat storage.
Polycystic Ovary Syndrome (PCOS). PCOS is a hormonal disorder that can affect women of reproductive age. It can cause insulin resistance, hormonal imbalances, increased appetite and metabolic changes.
Hypothyroidism/Hyperthyroidism. The thyroid gland plays a massive role in regulating your metabolism. People with hypothyroidism have a slower metabolism and can result in weight gain, while hyperthyroidism increases your metabolism, which could cause rapid weight loss.
Stress & Trauma. Stress and trauma can add to unwanted weight gain or weight loss through biological or psychological pathways. All our current and past stress add up and play a role in food addiction, emotionally coping via food and body image issues.
Despite the fitness culture that says to “work harder” and “no excuses”, the truth is we don’t all have the same bodies, the same minds, or the same starting line.
You need to remember: You are navigating a unique path, one that deserves respect and patience. We can’t change the cards we’re dealt, but we can absolutely stack the deck in our favor. One choice, one day at a time. Now, let’s see what we can do to stack the deck in our favor…
Stack The Deck in Your Favor
Leveling the Mental Playing Field: Reframing Your Perspective
- Tip 1: Define Your Own Success (The Anti-Comparison Tool)
- Stop looking at external metrics to compare yourself to. The magazine cover, the social media influencer, remember all of that is curated to look unrealistically amazing. That influencer doesn’t ‘glow’ 24/7, but even if she did, she isn’t you. This person didn’t survive your trauma, didn’t live your life or share your biology. What does fitness mean to you? Is it really about followers and looking flawless or is it about being able to play with your kids without getting winded? Is it sleeping better at night? Reaching a new weight on a lift? Fitness is function, not just aesthetics.
- Tip 2: Practice Radical Self-Acceptance and Patience
- Acknowledge that your journey may require more effort than the person next to you. Reframe that effort not as punishment, but as self-respect, a commitment to the unique body you inhabit. While the work may be harder, the personal victory of consistency and resilience will be exponentially sweeter.
- Patience is necessary. Fitness progress is non-linear. You will have setbacks, but as long as you acknowledge the setback, pick yourself up and keep moving forward, you will reach your goals. I said it earlier and I will say it again because it is that important: You are navigating a unique path, one that deserves respect and patience.
- Tip 3: Stop “Should-ing” On Yourself
- Stop using the word “should” (“I should run five miles,” “I should eat healthier”). Replace “should” with a sustainable, conscious choice. When you are starting out, those replacements will be small, such as “I will put on my athletic shoes and take a walk around the block” or “I will replace those cookies I usually get at the supermarket with a slightly healthier option”.
Strategically Stacking the Physical Deck: Smart Effort
- Tip 4: Get Data, Not Dogma (The Power of Testing)
- Work smarter, not just harder. This might mean getting blood work done to check hormone levels (thyroid, Vitamin D), build an individualized plan with a health and fitness coach (Hey, I know just the guy 😊), consult a registered dietitian instead of guessing on a diet, or get a body composition scan (like DEXA) instead of relying on just a scale. Knowing your stats and what works for you will help build a foundation for your health and fitness journey. Individualized coaching based on real world numbers and conversations will always trump generic advice.
- Tip 5: Prioritize Recovery as Your Biggest Workout Tool
- As you know now, stress and hormones play a huge role, so build yourself a non-negotiable sleep and stress management system. This system is just as important as any day at the gym, actually more so because if you manage your stress, hormones and sleep, you will have an exponentially better workout. Focus on sleep hygiene, meditate and do active rest and recovery (stretching, yoga, a light walk around the park).
- Tip 6: Find Your Lane, Then Dig In
- The number of fitness options out there are endless, whether it’s a solo sport, team sport, gym workout, CrossFit, running, cycling, and so on, you have so many opportunities to find what type of movement fits you. You should never force yourself to go to the gym and lift weights if you absolutely hate every second of it, you are much better off finding that activity that brings a spark of joy to your life.
- When it comes to nutrition, sustainability is the ultimate cheat code. Don’t follow a diet that makes you miserable; focus on changes you can maintain for life. We’re getting serious here: not ever eating ice cream is not an option, but mindful moderation is.
Look, fitness isn’t fair, and that will never change. But you now know the true path to success is focusing on your personal best, not someone else’s highlight reel. You deserve an approach as unique as your DNA. We may never have a six pack or the perfect summer body, but we can put in the work and be the best version of ourselves through determination and, critically, the right strategy.
Ready to Build a Strategy That Works for You?
If you feel lost in the world of fitness or you simply want to fast-track your progress with a plan designed for your unique biology, consider hiring a Health & Fitness Coach. At The Level Up! Arena, we offer completely custom workout and nutrition based on your life and your goals and beyond that, we take fitness and make it fun! Check us out @ https://theleveluparena.com and if you are interested in a great deal in return for your feedback, be sure to go here and join The Level! Up Challenge https://theleveluparena.com/challenge
Do you have a personal strategy that helps you stay motivated when you feel the unfairness of the fitness journey? Share your best tip in the comments below or tell us which one of these strategies you’re going to try this week. Let’s create a community where honest effort is celebrated above perfect genetics.
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