If you followed the Olympic coverage this year, you know all-star USA Olympic rugby player Ilona Maher has been vocal about body composition and the misconceptions surrounding it—especially for athletes.
As Ilona has explained, Body Mass Index (BMI) is not an accurate measure of health or fitness for individuals with high muscle mass, like herself. At 5’10” and 200 pounds, Maher took to TikTok to show that while her BMI places her in the “overweight” category, it doesn’t reflect her strength, athletic ability, or overall health. Maher shared how she struggled with her body image growing up, feeling ashamed of her BMI, but later realized it’s not a reliable indicator of her performance or worth.
Body composition is what matters here. Your body consists of fat, lean mass, and water, and a fit body has low fat, ample lean mass, and healthy water levels. When you say you want to lose weight, you mean reducing body fat percentage. Athletes often have higher lean muscle mass, which skews BMI results without accounting for fitness levels or physical capability.
So take a move from Ilona’s playbook, and focus on what your body can do, rather than simply how it looks or measures up. Here are four ways you can shift your mindset and level up your fitness.
Feel the function.
Focus on what your body can do, rather than how it looks. Try out different forms of exercise—like walking, running, lifting weights, or dancing—to appreciate the strength and capabilities of your body.
Get comfortable with change.
Bodies naturally change over time. Fluctuations in weight and muscle are normal, and they’re not something to be feared. Trusting your body will change makes the shifts on the scale less scary.
Give yourself grace.
It’s important to allow yourself some flexibility with your fitness and nutrition. Every day won’t be perfect with workouts and meals, but embracing this imperfection can foster a healthier mindset. Sometimes recovery is the best course of action.
Fuel for performance.
Nutrition is a huge part of any fitness philosophy. If you’re working out regularly, don’t shy away from carbs—they’re essential for energy. A balanced approach includes proteins, healthy fats, and of course, the occasional treat.
At Sweat60, we celebrate strengths and capabilities, not just the numbers on the scales. Learn more about our personal training plans or join our community at group training in Santa Monica.