Bigger Faster Stronger is an introduction to exercise programme for currently inactive adults in bigger bodies who want to improve their health, wellbeing, strength, mobility and quality of life by moving more. This online programme has been developed following a series of in-person small group sessions. The programme supports those who are new to or returning to exercise to build confidence as well as fitness in the comfort of your own home, led by a fitness instructor in a bigger body.

You will have access to six workshops and six taster movement sessions to complete at your own pace. We recommend working through the programme over approx. six weeks.

• Do you want to be more physically active but feel like your abilities or limitations are not always respected or understood?

• Are you in a bigger body? (e.g. consider yourself to be plus size or have a high BMI?)

• Would you like to feel more confident or empowered when you take part in physical activites?

• Would you like to take part in movement sessions from the comfort of your own home?

• Would you like to work with a plus size instructor who understands the experience of exercise in a bigger body?

• Would you like to feel the benefits of physical activity in the body you have now?

Then we can help you! The aim of the programme is to offer you a gentle introduction to movement on your terms. Physical activity can be beneficial, even in small amounts and this programme will help you to add small amounts of movement to your life without feeling like it has to be something unmanageable or unobtainable.

Body size is often linked to several complex, interconnecting issues that can impact wellbeing and quality of life. Amongst many others, these include weight stigma and internalised weight bias which can make accessing mainstream fitness settings inaccessible to people in bigger bodies.

However, increased physical activity is associated with improvements in (regardless of weight change):

• ‘obesity’-related health conditions (Gaesser & Angadi, 2021) 

• cardiovascular fitness (Khalid et al., 2024; Ortega et al., 2018)

• positive body image (Hausenblas & Fallon, 2006)

• body satisfaction and quality of life (Carraça et al., 2021)

This programme will offer taster sessions on a variety of exercise styles (low to moderate impact/intensity) alongside video workshops exploring social support, motivation to move, stress, safety and body acceptance in relation to physical activity.

You will need to set aside about 1 hour a week for six weeks to work through the programme. This doesn’t necessarily need to be all at once - you could watch the workshop video and take part in the taster session separatley.

All activities are optional and you will be able to decide how much you want to get involved.

Each ‘week’ is divided into two halves, one will be a workshop/discussion/reflection on one of the following subjects that relates to our relationship with movement/exercise:

• social support

• motivation

• safety

• stress

• body acceptance

• goal setting/tracking progress

The other part will be an opportunity to try different movement activities including:

• Chair-based dance

• Functional fitness

• Stretching and mindfulness (chair-based if preferred)

Having permission to choose when to take part and when to observe is all part of the programme. You are in charge. You will never be expected to do something you don’t want to do.

This course is now fully online so you can take part at a time that works for you. As soon as you sign up you will have access to the complete programme to work through and revisit at your own pace.

Increased physical activity is associated with improvements in

• health conditions traditionally associated with weight (Gaesser & Angadi, 2021) 

• cardiovascular fitness (Khalid et al., 2024; Ortega et al., 2018)

• positive body image (Hausenblas & Fallon, 2006)

• body satisfaction and quality of life (Carraça et al., 2021)

Often regardless of weight change.

Your weight may change if you are more active - but if it doesn’t, appropriate physical activity can still be beneficial to our health, wellbeing and quality of life.