"I'm Not Sporty" Is the Wrong Question

Quick Intro

Whether you think of yourself as sporty has very little to do with whether you can get fitter. Fitness is built by regular practice, and nearly everyone improves when the amount and type of training suit them. People improve at different speeds, but a slow start is not the same as being unable to change.

This article looks at where the “not sporty” label comes from, what the research says about how people respond to training and how to begin in a way that fits you.

Where the Label Comes From

Most people who call themselves “not sporty” got the label early. They were picked last for teams, struggled in school sports or felt clumsy next to classmates who seemed to find it easy. Those memories are real, and they can make exercise feel like something meant for other people.

School sport, though, measured a narrow set of things: speed, ball skills and how well you did against others on the day. Fitness is much wider than that. It includes stamina for a long walk, strength for carrying and lifting, balance, flexibility and the ability to keep going on a busy day. You can build all of these without ever being good at a team game, and most of them have nothing to do with competing against anyone.

What Research Says About How People Respond

People do respond to the same training by different amounts. Put a group on an identical plan and some will gain a lot of stamina, some a little and a few may barely change on one measure. This is where the idea of “naturally sporty” people gets some of its truth.

What matters more is what happens when the training changes. In studies where people who showed little improvement were given more training or a different kind, the people who had not responded before began to improve. The pattern suggests that “not responding” is often a sign that the dose or type of training did not suit that person yet, and less often a sign that they cannot get fitter.

So the useful question is not “am I the sporty type?” but “what kind and amount of training works for me?” That question has an answer for almost everyone, and finding it is part of the process.

Fitness Is a Skill as Well as a Capacity

Many parts of fitness involve learning. The first time you try a Bodyweight Squat or a Push-up, your body is working out how to coordinate the movement as much as it is working the muscles. In the first weeks of training much of the improvement comes from this learning, which is why beginners often get noticeably better quite quickly.

Adults keep the ability to learn new movements throughout life. Learning can be a little slower for complex skills, but it does happen, and it does not require a sporty childhood. Someone who feels awkward in their first yoga class or their first session with weights is at the start of the same learning curve everyone goes through.

How to Start in a Way That Fits You

A few approaches make the start easier for people who do not see themselves as athletic:

Pick a standard you can reach. People who set themselves easy, reachable targets are more likely to start seeing themselves as someone who exercises. Find out what you can do now, such as how long you can keep up a brisk walk or how many times you can stand up from a chair, and set targets a little above that.
Choose something you can enjoy. People who enjoy what they do are more likely to keep at it and to start thinking of exercise as part of who they are. If you dislike running, there is no need to run. Walking, cycling, dancing, swimming and strength training all count.
Measure yourself against yourself. Progress is easier to notice and more motivating when you compare this month with last month.
Do it with others if that helps. A walking friend or a beginner class can make the early weeks easier, and the sense of belonging helps people keep going.

Where This Stops Applying

Some people have health conditions, injuries or disabilities that limit what they can do or change how they should train. That does not mean fitness is out of reach, but it does mean the right starting point may need advice. If you have a health condition, have had chest pain or unusual breathlessness with effort, or have not been active for a long time, check with a doctor or a physiotherapist before you begin.

FAQ

Is fitness mostly genetic?

Genes affect how quickly people improve and how far they can go at the top level of sport. For everyday fitness and health, regular training matters far more, and nearly everyone improves with it.

I tried exercising before and nothing changed. Why?

Often the amount, the type or the length of time did not suit you. Changing one of those, such as training a little more often or trying a different activity, is usually more useful than concluding you cannot improve.

I feel embarrassed being bad at exercise. Does that go away?

For most people it fades with familiarity. The first few sessions are the hardest, and every regular exerciser was a beginner once.

Do I need to play a sport to be fit?

No. Sport is one way to stay active, but walking, strength training, yoga and many other activities build fitness without any competition.