SuperUser Account

Want to "Spot Train"? Keep Exercising.

Living Well

Hands holding the sun at sunset on a beach

Written by: Meg Sharp, Fitness & Well-Being Consultant, Cambridge Group of Clubs

How’s that for a provocative headline?

The notion of “spot training” has been around for an extremely long time. For almost as long, health and fitness professionals, such as myself, have been patiently explaining why this practice doesn’t work.

And still the goal persists.

Close-up of feet standing on a scale with a measuring tape wrapped around their feet

At best, the aspiring exerciser realizes the futility of the focus and pivots to a realistic goal. At worst, the individual suffers overuse injuries, eating disordered behaviour, or feelings of frustration and failure. Even worse: they stop exercising all together and waste their money on creams or supplements. More frightening: they explore the possibilities of drugs or surgery.

Dear reader: I want you to exercise for the rest of your life. AND I want you to feel good about your body.

I’m not sure explaining why “spot training” aka “spot reduction” isn’t possible is helpful. Though I’m certainly up for the challenge. If you’d like me to give you my 2 cents on the topic – please let me know msharp@cambridgegroupofclubs.com.

For today though, I’d like to encourage you to change the conversation: with your workout buddies, your friends, and, most importantly, with yourself.

Diverse group of young men and women with their arms around each other and smiling in the gym

We’re more likely to be born with a slight negative bias when it comes to our physical bodies. We’re hard wired for survival and propagation. A critical eye might motivate us to adopt behaviours that ensure we are the strongest, the fastest, the most resourceful, the most fertile. That’s not necessarily a bad thing. It’s only problematic when you’re trying to make your body look a certain way. Especially if you don’t have the natural build or genetics to support that look.

There’s nothing wrong with wanting to be attractive. What I’m encouraging is a redefinition of what that means. Especially since we know that, in some cases, people go to extreme measures to attain a certain body shape, then subsequently remain dissatisfied with their new body. Parts of them get bigger or smaller, but their self-esteem and body image stays the same. Almost like it’s impossible to override that negative bias. Particularly in the face of social media images which are more than likely not based on reality.

And while we can centre our definition of attractive around what a body looks, it’s far more interesting to focus on what someone’s amazing body can do.

Happy women standing back-to-back and smiling and laughing

So, as I said at the beginning, if you want to “spot train” then, for goodness sake, keep exercising.

Lift weights. Especially heavy ones. First off it makes you stronger. And there are so many fun things that accompany being strong. As importantly, numerous studies have shown that regular strength training improves body image. Specifically, lifters hold positive feelings towards their body regardless of appearance, size, or shape. People who lift heavy weights are more likely to shift training goals so they are centered around building strength and power. In other words, more functional motivations displace esthetic ones. 

Close-up of torsos for a group fitness class, holding kettlebells

Engage in Mind/Body exercise. Yoga, Pilates, TaiChi, Martial Arts. Also, mobility, strength work, and even certain endurance activities fall into a Mind/Body category provided you are attuned to how your body is moving. Being absorbed in the physical process of exercise takes concentration, coordination, and encourages very specific and sometimes intense muscle activation. This type of present-focused activity reduces stress and increases a person’s appreciation and positive attitude towards their body. 

Yoga class with a male yoga instructor and a group of diverse people in front of them

Do high intensity cardio. The “Runner’s High” is a real thing. Except you don’t need to run to enjoy the benefits. The experience is usually attributed to a burst of endorphins that are typically produced in response to sustained physical discomfort. You don’t need to kill yourself, but the intensity needs to be challenging enough that after about 10 minutes, you’d prefer to slow down? This type of exercise is also excellent for reducing anxiety and depression. Both immediately and long term. And when people feel generally better, they often feel better about their bodies too.

Group of people celebrating each other's fitness and workout successes

Keep exercising every and any way you like. The longer we’ve been exercising the more likely we are to embrace goals that centre around what our bodies can DO. As we notice and care more about getting fitter, faster, more mobile, more agile, more powerful, these functional goals take up more space in our brains. They become more important than how we look and certainly help displace or even erase a goal centered around one specific body part. 

Previous Article The Intersection of Endometriosis, Infertility, and Emotional Well-Being: Navigating the Journey with Self-Compassion
Next Article Why your VO2 Max matters
Print
292
Blue Monday - Tips & Hints
Okay, let’s get real! Blue Monday is a term that’s often claimed to be the ‘most depressing day of the year’. It is usually the 3rd Monday of January (in 2025 that was this...
Read More
Improving Your Mental Health: Both Challenging and Possible
We’re knowledgeable, experienced, well-read, highly motivated people. And making behavioural decisions in favour of better mental and physical health is sometimes – often –...
Read More
Iron Deficiency Anemia and Its Impact on Physical & Mental Health
Iron deficiency is one of the most common micronutrient deficiencies worldwide. It can present with or without anemia. Anemia is a condition characterized by a decrease in the number of red blood...
Read More
Looking for Balance in 2025? Try Chiropractic Care
Do you feel off balance? Nagging hamstring? Neck or Low Back tension or pain? Generally, not feeling 100%? Chiropractic care plays a vital role in maintaining overall health by addressing...
Read More
25 Healthy Steps for 2025
I’ve compiled a list. 25 of my favourite health-related habits for you to consider. An eclectic mélange of nutrition, exercise, and mindset strategies. Some - perhaps many! - you are already...
Read More
Reverse Running & Training Backwards
Most of us were not born with eyes in the backs of our heads. So, we have always been far more comfortable moving forward. We walk forward, run forward, reach forward, bend forward, cook forward,...
Read More
Boost Your Health with Antioxidants
Antioxidants are compounds that protect the body from oxidative stress caused by free radicals, which can damage cells and lead to chronic diseases. They help reduce inflammation, support immune...
Read More
Hacking the Holidays: A Naturopathic Guide to Thriving Through the Season
The holiday season is a time of joy, connection, and celebration - but it can also bring stress, overindulgence, and fatigue. As a naturopathic doctor, I’ve seen how the holiday frenzy can...
Read More
123456789