Beyond the Instagram Illusion: Setting Realistic Fitness Expectations

We've all heard the saying, "You can achieve anything you set your mind to." By now, most of us know that this isn't entirely true.
For instance, no matter how much I want it or how hard I train, the chances of me becoming a world-class jockey are slim to none.

At my lightest adult weight of around 80kg, competing in the Derby isn't realistic. Some goals simply aren't achievable, no matter the effort.
But when scrolling through social media, it's easy to feel like everyone but you is ripped, strong, and thriving. That perception isn't accurate.

Achieving a physique that even approaches "average" by social media standards takes years of effort, consistent training, and countless mistakes.

The people you see online often represent the top 1% of the 1%. They live in a bubble, and while this isn't meant to sound bitter, it's important to acknowledge the skewed reality this creates.

The Problem With Unrealistic Expectations

Here are two common misconceptions that need addressing:

Anything is achievable for anyone.

Genetics, age, finances, social circumstances, and other factors create wide variations in what’s realistic for each individual.

Results come quickly or uniformly.

The time it takes to achieve a certain look or performance goal varies greatly. No two journeys are the same. And let’s not ignore the elephant in the room: performance-enhancing drugs.

Many physiques paraded on social media aren’t achievable naturally, but this is often glossed over.

What Is Actually Achievable?

Your starting point, goals, and circumstances all matter. But here are some general guidelines:

Fat loss: 1–1.5% of body weight per week is a realistic and sustainable target. Faster weight loss often leads to muscle loss as well.

Muscle gain: Around 0.5–1.5% per month is typical. Progress can be slower for experienced lifters or those with less favourable genetics.

These are broad estimates, but they provide a starting point. It’s better to set modest expectations and surpass them than to aim unrealistically high and fall short.

Manage Your Expectations

Unrealistic expectations often lead to frustration and demotivation. The key to long-term success is flexibility and realism. Goals might take longer than you’d hoped, or your progress might look different from someone else’s. That’s okay. By managing your expectations, you’ll set yourself up for sustainable progress and a healthier mindset.