One of the key challenges when creating a unified approach to transformations and fitness is that people vary widely in body shape, fitness levels, and habits. Someone who’s been sedentary and carrying extra weight for years will need a different plan than a seasoned athlete or bodybuilder. So, before diving into anything, it’s worth understanding where you currently stand in relation to the broader population. This perspective can be empowering—it shows that you’re not alone and provides a realistic view of what you’re trying to achieve. The best way to get a picture of where you fit is to look at overall trends in society.

 

Fitness In The Population

Most people who come to train with me start with a warning that they’re probably “the most unfit person I have ever seen.” This, of course, is far from the truth considering I have worked with stroke rehabilitation clients and many people recovering from severe accidents.

The reality is most people do not do anything around fitness. The government claims 60% of the population meet the required need for exercising 150 minutes a week but I would say that is a wildly optimistic figure. If they used technology to measure this and not self-reporting they would get a more realistic and depressing figure.

The truth is, it takes surprisingly little to pull ahead of the average person as the majority do not do anything. In just a few months of training, you could be fitter than most people. As you have read in previous newsletters, I have been volunteering at park run recently. The average finish time in terms of most people crossing the line is around 30-32 minutes (varies by route). I would say the vast majority of people with a year of consistent training could achieve this. This is a great achievement, as most people do not exercise, so being right amongst the pack is sensational as the majority of people have not even left the house come 9am on a Saturday morning.

Body Fat in the Population

Most people gauge body fat based on weight, with some relying on clothing sizes or body fat percentage measurements. Each method has its pros and cons, but all can give some insight. For example, BMI (Body Mass Index) is a common tool used by doctors as it considers both weight and height. You can easily find your BMI online with a calculator.

In most Western countries, around 60-70% of the population is classified as overweight or obese. This means that if you’re in this range, you’re far from alone. Many people beat themselves up for not reaching a specific goal weight, forgetting that being slightly above “ideal” has, unfortunately, become the norm today. Our perception of “normal” weight has shifted so much that what was considered average in the 1970s is now often seen as “too thin.” Back then, obesity affected only 15% of the population; today, it’s closer to 40%.

Clothing sizes provide another perspective on body shape. While there’s no universal standard (sizes vary between brands), the trend shows that larger sizes are more common than ever. This reflects the data from BMI and body fat percentages and highlights how societal norms have adapted to an increasingly sedentary lifestyle.

Muscle Mass in the Population

There’s less data on muscle mass than body fat, but the general patterns are clear. For the average person, muscle mass is “normal”—most people fall somewhere in the middle of the range. Muscle mass is heavily influenced by physical activity, especially resistance training. To build significant muscle, a structured workout routine is necessary.

Only a small fraction of the population regularly does resistance training, with less than 20% holding gym memberships. This means those who achieve high muscle mass, like bodybuilders or athletes, are rare—likely under 1% of the population. On the other end, low muscle mass is common among those with sedentary lifestyles, certain health conditions, or prolonged food restrictions.

What Does This Mean For You?

Understanding where you stand in relation to broader trends can be motivating. It’s easy to feel isolated in your fitness journey, but remember—most people are in the same boat. Start by assessing your current body composition, fitness level, and habits compared to the general population. This perspective can help set realistic and achievable goals.

By focusing on consistent habits and a balanced approach, you can work toward your goals, whatever they may be. Whether you’re aiming to lose weight, build muscle, or improve your health, understanding your starting point is a powerful first step.

This perspective also applies to those already at a good fitness level. I used to complain that everyone in the gym was bigger than me. When I took a step back, I realized I was only comparing myself to the few bigger guys in the room and ignoring everyone else. Knowing exactly where you are compared to most should be a liberating feeling, especially as there a literally millions of case studies of people dramatically changing their circumstances and place along the spectrum.  

Photo – The graph from my book, showing how BMI, body fat, muscle mass and clothes size varies across the population.

Need Support Getting In Shape?

Changing your body on your own without support or an effective system usually ends in failure sadly. To avoid this outcome you can become one of my coaching clients either online or in person. I provide Holistic, Healthy & Sustainable Body Transformations. Contact me to discuss your goals further or see below for more details and the options available to you based on your location / preferences:

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