Strength, energy, size – common traits that cross over in fitness and popular views on masculinity. Unfortunately, a distorted view of these points can bleed into a fitness culture that leads men to unhealthy extremes, especially when achieving that “perfect” physique.
Many men, driven by pressure from social media, movies, and even their peers, may feel like they need to chase an ideal body that’s not only hard to reach but also sometimes unsafe. Sometimes, they feel they need to turn to dangerous substances to supercharge their ‘gains’ – all while depleting their actual health and well-being.
Let’s explore how male body image issues, fitness addiction, and other exercise-related struggles can affect one’s mental and physical health—and how we can all take steps toward a healthier mindset and routine.
The ‘Ideal’ Male Body
How Body Ideals Have Changed
The “ideal” male body? It doesn’t exist. In fact, our perception of the male physique has shifted significantly over the years.
In the past, a fit, lean physique was the gold standard. Fast-forward to today and many guys need big muscles and very low body fat to meet the “ideal.”
But why is this?
The Influence of Media and Social Platforms on Modern Fitness Culture
Much of this muscle dysphoria and men’s fitness addiction stems from what we see on screens and social media—the buff, ripped look dominates, despite us all knowing these images and videos are heavily edited and polished. From action stars to fitness influencers, the spotlight seems firmly fixed on extreme muscle and size.
Social media platforms like Instagram and TikTok have made it easier than ever for men to compare themselves to others, often in unhealthy ways. Filters, lighting tricks, and edited photos create images of bodies that can look close to perfect, making the rest of us feel like we have a long way to go. For some men, this constant comparison can fuel feelings of inadequacy and a drive to change their bodies at all costs.
Setting Unrealistic Expectations
What’s worse is that unrealistic standards are reinforced daily in fitness circles. Think of how often products and plans promise huge gains in muscle or extreme fat loss. While these goals may be achievable for a few, they’re tough for most people to reach (naturally). The disconnect between expectations and reality can make men feel like they’re falling short, often leading them to push their bodies beyond healthy limits.
Beyond Steroids: Types of Addiction in Fitness Culture
We often hear about steroid abuse among bodybuilders and athletes, but there’s more to fitness-related addictions than steroids alone. While steroids are a concern due to their serious health risks, other forms of addiction can be just as damaging.
Exercise Addiction
For some men, exercise goes from a healthy habit to an all-consuming need. Exercise addiction, often driven by a desire to look a certain way, can lead people to overtrain, sometimes at the expense of other parts of their lives. When missing a workout causes guilt or anxiety, or when exercise takes priority over family, work, or social time, it’s a sign that the balance may be off.
Dependency on Supplements and Diets
The supplement industry is booming. Countless products claim to help men bulk up, slim down, or improve performance, all attached to flashy marketing campaigns with picturesque ‘users’ promoting them. While some supplements have benefits, an over-reliance on them, along with extreme diets, can lead to health issues. Men who feel pressured to hit a certain weight or body fat percentage might skip meals or cut out whole food groups, potentially leading to nutrient deficiencies and a strained relationship with food.
Muscle Dysmorphia and Eating Disorders
Many people think of eating disorders as a female issue, but disorders like muscle dysmorphia show that men are affected, too. Muscle dysmorphia, sometimes called “bigorexia,” is an obsession with becoming more muscular. Even men already very fit may feel “too small” and focus on bulking up through any means possible. This condition often brings extreme dieting, intense workouts, and sometimes the use of steroids or other drugs, leading to a cycle that’s tough to break.
The Psychology Behind Body Image Issues in Men
Male body image and self-esteem are closely linked. For a lot of men, muscles are more than just a look—they’re tied to ideas of masculinity and power – sometimes even their entire self-worth. Many feel that being muscular means being strong or in control. When they fall short of this ideal, it can take a toll on their self-esteem and identity.
After this happens and men start to feel dissatisfied with their appearance, they’re often more likely to struggle with low confidence or even depression. Instead of seeing themselves as they are, they might constantly focus on what they’re not, which can be mentally exhausting. In gym environments or online fitness communities especially, it’s easy to get caught up in comparing physiques and routines. Constant comparison can lead to unhealthy competition, where men push themselves not because they want to improve but because they feel they must “keep up.”
Signs and Symptoms of Male Body Image-Related Addictions
Physical Symptoms
We all need to maintain some physical activity for our health and well-being. Chronic fatigue, frequent injuries, and persistent aches and pains, however, are often signs that our fitness routine has gone too far. When men push their bodies too hard, they’re more likely to experience physical breakdowns, which only worsens as the addiction grows.
Behavioural Shifts
When fitness goals start to take over, men might withdraw socially, sticking to rigid routines that revolve around gym time and diet. If they avoid social events, restrict their food excessively, or feel guilt over missed workouts, it’s often a red flag that they’re putting too much pressure on themselves.
Emotional and Psychological Indicators
Constant worry about body image can trigger emotional challenges. Men might feel anxious or irritable if they miss a workout or stray from their diet. Low self-esteem and body dissatisfaction can sometimes even lead to anxiety or depression.
The Impact on Men's Overall Health
Over-exercising and excessive dieting can have serious physical consequences. Joint problems, cardiovascular issues, and nutrient deficiencies can all arise from pushing the body too hard. Add on excessive supplement use and restrictive diets; you may also harm your digestive system, the heart, and even mental clarity.
Speaking of mental health, this can also suffer when men become fixated on their bodies. Anxiety, depression, and obsessive-compulsive symptoms are common in those who struggle with body image issues. For some, these concerns can spiral into Body Dysmorphic Disorder (BDD), where they become hyper-focused on perceived physical flaws.
Fitness addiction doesn’t just affect the individual—it can strain relationships too. When exercise or diet takes priority over loved ones, friends and family can feel neglected, leading to loneliness and tension.
Healthy Approaches to Fitness and Male Body Image
Fitness should be sustainable, not extreme. Adopting a balanced diet and exercise routine, without the pressure to meet unattainable goals, is key. The focus should be on overall well-being rather than constant muscle growth or fat loss.
Firstly, know that body acceptance doesn’t mean ignoring fitness goals; it means valuing what your body can do. Practising gratitude for the body’s capabilities—rather than focusing solely on appearance—can help men build a healthier relationship with fitness.
When men set goals emphasising health rather than appearance, they’re more likely to maintain their routines. Aiming for improvements in strength, endurance, or flexibility can be fulfilling without leading to body obsession.
Seeking Help and Support
Recognising the line between a healthy routine and an addiction isn’t always easy. You might think you’re doing everything right, living a healthy life and crafting the ‘best version’ of yourself. And yet, if you realise that missing a workout or breaking diet rules causes distress, or if fitness habits interfere with daily life, it might be time to seek guidance.
Therapy can be beneficial for men struggling with body image issues, with tools like cognitive behavioural therapy helping people challenge negative thoughts and replace them with healthier ones. Support groups, whether online or in person, also provide a safe space to share struggles and find encouragement.
Unfortunately, many men feel embarrassed to ask for help with body image concerns. But reaching out isn’t a sign of weakness—it’s a step toward regaining control and building a balanced life.
Creating a Positive Fitness Culture
Fitness influencers and brands have unique opportunities to shape a healthier fitness culture. Promoting body diversity and focusing on fitness for health rather than appearance can help reduce the pressure men feel to conform to narrow ideals.
Highlighting a range of body types in fitness media can shift the focus away from a single “ideal.” When men see diverse body types, it can help normalise the idea that fitness looks different for everyone.
Ultimately, the most positive fitness culture values health over appearance. When men are encouraged to work out and eat well to feel good, they’re more likely to adopt lasting, healthy habits.
Moving Past Men’s Fitness Addiction with Healthier Habits
Fitness is meant to enhance life, not consume it. By being mindful of the pressures and recognising the signs of fitness addiction, men can build a healthier relationship with their bodies and embrace fitness to support overall well-being. Small changes in approach, supportive communities, and realistic goals can lead to a fitness culture that truly celebrates health and diversity.
So, let’s move beyond the pressures of perfection and celebrate fitness in a balanced, sustainable, and rewarding way.
Want to dive deeper into the pressures and challenges of men’s fitness addiction? Tune in to Getting Massive with Sabab for an honest chat on male body image, muscle dysmorphia, and social media’s impact.
