Forever Small: The Male Body Image Conundrum

Forever Small: The Male Body Image Conundrum

Something I thought I’d write about for a while now, in today’s very image aware society, is Male Body Image. Now, straight off the bat, I’d like to acknowledge that women have been subjected to outrageous standards in this regard for as long as I’ve been alive, however it’s safe to say we fellas are seemingly catching them up – my view is not just based on personal experience and observation, but also the topic rising as something male clients touch upon, skirt around, or readily admit is now a problem for them.

I'm not really sure what, if anything, can be done about unrealistic standards for ANYBODY, or who gets to decide if it's unrealistic or not. I guess it's just a response to what I'm seeing, and hearing, and a nudge towards the AWARENESS that what we see on our screens is not necessarily 'typical'. But we compare ourselves down not up, don't we. How about we don't?!

Health, fitness and asthetics is very much a "you can't outrun father time" situation. By all means go raging into the night, but with your eyes open!!!

“The day you start lifting is the day you become forever small” – Dom Mazzetti

It’s the sort of thing that often is banded around as “Banter” – and it can be, quotes such as the one from the ‘Brofessor’ himself above, a source of humour for those who are well adjusted or old big and weathered enough to laugh at themselves – are often mostly funny because they can be relatedly true at times - tiny calves jokes are standard issue in gyms worldwide.

But when does the quest for self improvement become more than just a gym membership and a protein shake? Let’s dive in…

The Rise of the Modern Adonis

If you spend any time at all on social media, either as a fan of keeping upto date with sports, fitness, or reality TV, you will be aware that the accounts, articles and items that get clicks are competing for this attention in a very flooded market with folks who have grown to have a very short attention span – this leads to the ones that stand out – the outliers, being more visible. And rightly so, if you have worked very hard, educated yourself, been extremely disciplined in order to achieve said physiques, success should come your way, as well as being proud of your work.

However what is important for us mere mortals to bear in mind, is that for a lot of these folks, it is literally THEIR JOB. Their follower count is directly linked to their income, sponsorship deals and ads, meaning the need to maintain an extremely high standard of appearances is necessary. (we’ll not get into photoshopping for now, although this is blatantly rife currently)

For Dave, scrolling on his office job lunchbreak, this constant exposure can lead to feelings of inadequacy, comparison and potentially obsessive behaviours aimed at achieving these ideals, which for someone without the resources of it being their full time job, can lead to problems.

A Brief History of Male Body Standards

Lets check out what we’re up against - The ideal male physique has changed dramatically over the decades. If we look back at leading men from different eras, we can see a clear shift:

• 1970s – Christopher Reeve’s Superman, Sylvester Stallone in Rocky 1:

While undeniably in good shape, Reeve’s Superman had a natural, athletic build without the extreme muscle definition we see today. For reference, he was 6ft 4, and weighed in at 96kg at the time the film was released, having put on 10kg due to his initial tall and slim physique. We don’t see much of his body in the original films, the brief was just to fill out the suit. (Pro fact, he was trained for the role by none other than David Prowse, aka Darth Vader and a favourite westcountry legend, RIP)

As you can see below, Stallone in original Rocky 1 was in regular good shape – and a boxer’s sporting demands definitely DO NOT require the 6pack abs that were to follow, (reference Tyson Fury if in doubt) to be great at boxing, it is skill, not aesthetics that counts. But skill isn’t visible on movie posters, and we can see in real time the evolution that has taken place.

ADRIAAAAAAAN!!!!

• 1980s – The GOAT - Arnold Schwarzenegger: The era of the action hero saw muscle mass take centre stage. Films like Predator introduced the idea that heroes should be impossibly shredded.

Dutch (Arnold Schwarzenegger) and Dillon (Carl Weathers) - Is this the most Epic Handshake ever seen? Probably…

• 1990s – Brad Pitt in Fight Club: For a brief period in the 90’s, there was a blip in the get as big as possible continuum, where instead of size, looking like you mean business only when the shirt comes off was important. Super lean became the new ideal, with Pitt’s Fight Club physique being set as a desirable standard for it’s balance of looking jacked and purposeful.

• 2000s – Hugh Jackman as Wolverine: By the time Jackman donned the claws, the expectation had evolved again. Let’s not forget Jackman was originally a PE teacher, and also a dancer – so he had a lifetime of fitness and had performance skill. However by today’s standards, early 2000’s Hugh would no doubt be described as ‘distinctly mid’ by today’s PureGym addled youths. His work ethic and dedication to the role is well documented and indeed epic, however for most men of 55, NOT something to casually compare yourself to lightly!!! 

• Now – The New Superhero Standard: Today’s leading men, such as Chris Hemsworth and man of steel Henry Cavill, undergo intense body transformations, often supported by strict diets provided by on-hand dieticians and chefs, spending 6day a week multiple sessions training with personal trainers – unlike our regular Joes who grabs their lunch from the canteen or Tesco, and bang out a few sets of chest and bicep curls after work.

Let's also not forget the abundance and availability in some cases of performance-enhancing substances - a separate issue with it's own intricate nuance, however if you aren't chemically assisted and comparing yourself to those who are combining this with all of the above work ethic, then this is not a fair fight to put yourself in, no wonder you may start to feel like you need to hop on.

With each generation, the bar has been raised higher, making it potentially harder for the ‘average’ man to feel satisfied with his own body – and increasing the pressure to take substances to supplement their training without correct guidance or education in doing so.

And let's not forget, it’s not just films, this standard setting begins with the toys we play with when we are small. Lets see how 80’s Han Solo measures up to the 1997 reissue…

What was in those smuggling compartments Han ol buddy?!

Understanding Body Dysmorphic Disorder (BDD)

Body Dysmorphic Disorder is a mental health condition where an individual becomes excessively preoccupied with perceived flaws in their appearance, which are often unnoticeable to others.

Now, I'm not a fan of calling experiences 'disorders', for what it's worth, however this is the world we live in, and it certainly is on people's minds.

For some men, this can really escalate like these things tend to do, and manifest as:

• Muscle Dysmorphia: An obsession with not being muscular enough, even if one is exceptionally fit. This is sometimes referred to as "bigorexia."

• Hair Concerns: Distress over balding or not having the "right" hairstyle. (I am currently being absolutely bombarded by transformation pictures from hair transpant advertisers on social media – my demographic obviously fits the algorithm just right, however I’ve got 99 problems but not being bloody hairy isn’t one of them right now!!!)

• Facial Features: Fixation on aspects like nose shape, jawline, or skin imperfections and wrinkles.

Studies have shown that BDD affects men and women equally, but the areas of concern can differ. Men are more likely to be preoccupied with body build, genitals, and hair thinning. This can in extreme cases lead to repeated asthetic procedures, surgeries, and actions that exacerbate this issue rather than resolve it, by reinforcing the idea that aging or imperfections need to be fixed. Remember, some companies often literally depend on making you feel like shit for them to exist!

When the Gym Becomes a Prison

While regular exercise is beneficial, an unhealthy obsession can be detrimental. Don’t get me wrong, I am definitely FOR the gym, and have no issues with bodybuilders who know what they are doing and how to do it.

However, signs that one's focus on fitness might be veering into problematic territory include:

• Skipping social events completely to maintain workout schedules.

• Adhering to overly restrictive diets. Not just a regular long term cut or bulk, but taking things beyond the norm – if you are not on a plan and just winging it this can go badly wrong.

• Experiencing anxiety or distress over missed workouts. Fitness, strength, size, takes YEARS, and consistency over years means one missed workout is a drop in the ocean. It is much better to be consistently average than inconsistently epic.

It is certainly a fine line between dedication and compulsion. If it’s not a problem, it’s not a problem. But if it leaves you feeling bad, and this is the IMPORTANT bit, then that’s not sustainable, because you won’t stick at something that makes you feel bad. It’s meant to be an outlet and something that improves your life, right?!

Breaking the Chains: How Therapy Can Help

If you or someone you know is struggling with body image concerns, therapy can provide a place to explore these thoughts and feelings. This something I have previously and am currently working with - it might also be good to know you are talking to someone who has worked in gyms as a qualified PT with some sports nutrition qualifications to boot, so you most definitely will not be being judged.

Being aware of the thoughts you are having, the actions that you take as a result and the narratives you tell can prove effective in helping symptoms of BDD by helping individuals challenge and change unhelpful thought patterns. Therapy can help in several ways:

• Identifying distorted perceptions of your body and where they stem from.
• Developing healthier coping mechanisms for self-esteem and confidence.
• Addressing anxiety or depression linked to body dissatisfaction.
• Learning to set realistic and healthy fitness goals or performance based metrics rather than chasing an unattainable ideal.

Seeking help is a sign of strength when it comes to keeping your thoughts as healthy as your body. It can be a step towards self-acceptance, which doesn’t have to mean just staying how things are – just doing things in a more sustainable way.

Final Flex

In a world fixated on appearances, it's crucial to recognise that true strength lies not in our muscles but in our mindset. Embrace your uniqueness, challenge unrealistic standards, and remember: the most attractive trait is a healthy self-esteem.

If this article resonates with you and you’d like to explore how therapy can help, don’t hesitate to get in touch. Your mental health matters just as much as your physical health.