7 Things Plus Size Moms Should Tell Their Trainer

So they are treated safely and with dignity.

While most trainers may not anticipate barriers for larger moms to be different from other moms, we have a few things that we live with daily in our plus-size bodies. As a mom of 3, I've been a plus size for my entire life and a fitness professional for 15 years. I've gathered some experience on both sides of the spectrum. Here are some things someone might not know about moms being plus-size that may affect their fitness experience with a personal trainer:

We are naturally stronger.

We carry around extra weight, meaning we have more muscle mass than the average person. Also, we're moms. So we are lifting and carrying children and their things on a daily basis. Giving us 5 lb dumbbells to curl or 20 lbs to squat will likely not challenge us when we carry an extra 100 lbs and lift children.

What this means for the trainer: Take the time to see how much weight or how many reps will challenge us.

Our bones are not naturally stronger.

Our bone density is not much better than the typical person's because we are naturally loading them more. Studies and medical journals like this one show that bone quality is compromised. For this reason, resistance training is vital for our health and fitness goals. This is a reminder not to let the extra weight fool you into thinking all aspects of our health are poor, but there is a bigger picture than just the weight you see.

What this means for the trainer: While cardio has been praised for years for reducing excess body fat, resistance training is still necessary to load the bone and improve strength overall. Ensure that your client is consulting their GP along the journey to ensure they are meeting their nutritional requirements and monitoring other symptoms along their health journey.

We need a slower introduction.

Do you remember the TV series The Biggest Loser? Hard to forget. What made educated trainers everywhere cringe was the amount of activity placed on sedentary individuals very quickly. You might remember the leg braces and injuries that showed up early in the season. I've also had clients come to me after they jumped into new fitness programs with no assistance to gain stress fractures using only their body weight in their living room. 

What this means for the trainer: Start us off slow with low-impact exercises. Walking is a great way to begin a sustainable healthy lifestyle. We'll get to jumping jacks in time. 

Sometimes we can't bend that way.

Most trainers understand what a range of motion is, and we aim to improve it. But what a trainer with a smaller body may not know is when you have extra flesh around your middle, it's like bending over an inner tube to get to your toes. If you have extra junk in your trunk, sitting on your heels for a yoga child's pose is nearly impossible. There are just some things we physically cannot do because of the shape of our body (not including where our fitness level is at).

What it means for the trainer: Pay attention to what your client can do versus what they can't do. They can progress as they improve their range of motion and activity level. Don't forget to remind them of this as well!

As moms, we may have pelvic dysfunction or joint pain.

It's common for moms to have back, hip, and pelvic pain. This factor is incredibly valuable to creating a plan that will help us move with less pain. But are we likely to keep up with a plan when we are in pain? Not so much. Choosing an enjoyable movement is much more sustainable so that we can reach our goals.

What this means for the trainer: Try some cardio activity that takes the pressure off the joints, such as cycling, swimming, chair aerobics, or dancing. Refer clients to other professionals to be diagnosed and treated for reoccurring pain. Once diagnosed, incorporate the recommended stretch and strengthening into their program with you.

The Scale is Triggering

Many of us have been told over the years that we are too big, we need to weigh a certain amount or be a certain size, etc. While it may affect how we look, move, and experience a lot of life, it is not our identity. For many people, even the discussion of weight can be triggering and counterproductive to health goals. Weight is just a measurement, and we want to measure our progress differently than the scale. We also want you to remember that we are intelligent, valuable people and are more than just our weight. 

What this means for the trainer: Ask your client to consider measuring their progress in other ways, such as photos, body measurements, how their clothes fit, and how they feel. Measuring our progress in 2-3 ways at any given time is valuable.

We Might Have Struggled With Self Image or Some Trauma

Most humans have an issue with their bodies or have experienced trauma. This is not exclusive to any person, gender, religion, colour, or size. Regardless of where a person has come from, sustainable success depends on their mindset and how they feel about themselves. Many trainers are naive to the fact that larger people don't take care of themselves because they don't love themselves or are protecting themselves in some way. As mothers, we often give our bodies to grow and care for our children with little to no gratitude. Add to that; we often come from years of self-criticism, self-doubt, and the belief that we are not good enough or worthy in some way. That may have led to overeating, emotional eating, lack of movement, or desire to move at all. Medical conditions are often woven between these thoughts, eating habits, and movement patterns. 

What this means for the trainer: Regardless of where we came from or how we got to be there, a beautiful person is showing up to work on themselves, which deserves high praise. As most fitness professionals are not equipped to manage mental health, it's also a good idea to recommend regular check-ins with their doctor and another professional (such as a therapist) to work through their beliefs or trauma. If a mom comes to you completely depleted, praise her just for showing up. That in itself is a win.

A note to a plus-size mom taking (or considering taking) the step to invest in herself through personal training or coaching is exciting! You are worthy of good health and a trainer who supports you along the journey. Also, using these tips is a perfect tool if you ever feel something is not quite right in your training and you need to advocate for yourself.

If you're a trainer looking to better coach your clients, you'll be greatly appreciated for considering these factors. Serving moms is a rewarding experience as you see the power of that woman change as she gets stronger.