'10 lessons from spinning that transformed my life as a plus-size woman'

Lucy Partington, Bridie Wilkins

2 December 2024 at 10:30 am·8-min read

exercise overweight spinning — 'How spinning transformed my life'Hearst Owned

If you’d had told me a year ago that I’d be sitting here, post-spin class, writing an article for Women’s Health about spinning I’d have laughed in your face. Not just because I didn’t think spin was the sort of thing somebody like me would ever do, but also because I was scarred from a class I did about six years ago.

I remember it like it was yesterday and not for good reason: I struggled the whole way through it and thought I was probably going to die right there and then. When it was finally over I vowed never to get on a static bike ever again.

And I didn’t. Well, not until my current PT, Molly, finally managed to peer pressure me into going to one of her spin classes last year. I remember feeling nervous before it started and that familiar struggle quickly came creeping back to me. I couldn’t keep up with the routine and my legs felt like jelly after a few minutes, but I told myself that all I had to do was keep pedalling. Nothing else mattered, nobody was watching me, and somehow I managed to push through to the end. I can’t say I enjoyed it, and yes, I found it incredibly difficult, but I felt good afterwards. So I began to go back every so often, and my goal remained the same: just keep pedalling.

Then, earlier this year, I discovered Ash Rides London – spin classes taught by Ash Newburn, an anti-diet culture instructor – who was running Taylor Swift-themed rides that spoke to my soul. After hearing positive things, I decided to book into a class and I haven’t looked back. I’ve since been to an emo ride, a ‘90s girl band ride, various Taylor Swift-themed ones, and my most recent and current favourite: Shania Twain vs Alanis Morissette.

Now, not only do I enjoy going to spin, but I can keep pedalling and keep up with the routine throughout the whole class – something I never thought would be possible. Of course, this has all taken time and it has been a process, so I wanted to share everything I’ve learned so far and how it’s changed my perception of exercise as a whole…

1.It’s OK if you can’t keep up

I realise this is easier said than done, but it’s true. Patience is the key to progression – and that applies to all types of exercise. During my first class, I couldn’t stand up and pedal on the bike for more than about 20 seconds, and there was absolutely no way I was going at the same pace or keeping up with the rest of the class. But I promise it gets easier.

I also think it’s important to learn (and remember), it’s OK not to try and keep up with everybody else – we’re all on our own journey, after all. But if you do exercise regularly, you will start to notice a tangible improvement in what you can manage, and how you feel – which is now one of my biggest motivators across all of my workouts.

2. Honestly, nobody is watching you

All of the spin classes I’ve been to are mostly done in a dark room and, I know it’s cliche, but everybody is too busy focussing on their own ride to notice you. Nobody will see (or care) if you don’t stand up out of the saddle for a couple of tracks when the instructor tells you to, nor are they looking to see if your legs are pedalling slower than theirs.

Truth be told – and if you’re anything like me – that judgement you might feel while you’re doing any sort of exercise in a public place is likely just a lack of confidence coming from your own head, but over time, and as your confidence grows, that voice will get quieter. I promise.

3. Breathlessness is normal, not exclusive to plus-size people

I think one of the hardest things to get used to during spin – or while doing any sort of cardio – is being out of breath. As a plus-size person, I often find myself thinking that the reason I’m struggling to breathe is not because I’m exerting a lot of effort, but because of my weight. Of course, my rational brain knows the truth, and any body of any size will always be out of breath when they’re doing cardio – that’s the whole point – and learning to take big, deep breaths when you need to will help you recover faster. That’s something I didn’t learn soon enough.

4. It’s OK to sit at the back (but it’s also not scary to be at the front)

I always like to get to a class early so I have a choice of bikes, and nine times out of ten, I will opt to ride from the back row. I think this alleviates some of the pressure I put on myself to keep up with the people around me. But there have been times when I’ve sat at the front (directly in front of a wall of mirrors might I add) and it isn’t scary (and I didn’t hate what I saw staring back at me in the mirrors either). It’s the same when I go to the gym. I usually prefer to go when it’s quiet, but the occasions that I have been during peak times are never as bad as I build them up to be in my head.

5. Activewear is more important for plus-size women

I could talk about this for days, but the choice of leggings and sports bras plus-size women have compared to straight-sized people is minimal (and there’s proof that workout clothing directly impacts confidence levels). I’ve learned the hard way that I need leggings that don’t slip down for spin, because there’s nothing more annoying, or demotivating, than having to stop a few minutes into a class. Now, I always make sure I wear a pair of Adanola Ultimate Wrap Over Leggings which haven’t let me down yet, and hopefully they never will.

6. Music is a game-changer for motivation

So, this might sound obvious, but finding themed classes or asking instructors if they can put songs/artists on their playlists will really help with motivation. The reason I love Ash’s classes so much is not just because it’s a truly judgement-free zone, but also because they really know how to pull a playlist together. Who knew spinning to Taylor Swift’s All Too Well (10-minute version) could be so satisfying, or that shouting to Alanis Morrisette’s You Oughta Know could be so cathartic? Enjoying the music and being able to sing along makes exercise - not just spin - 100% more fun.

7. Working out doesn’t need to be a chore

I always truly believed that exercise was a chore, but through a combination of fun PT sessions and being able to go to spin to sing my little heart out for 45 minutes, I’m slowly learning that it can genuinely be an enjoyable part of my life. I always used to turn my nose up at people who claimed to like working out, but now here I am, getting up early on a Sunday morning to go to spin, or even turning up to an evening session after a 12-hour day at work because I know I’ll have a good time.

8. The strength of your body is more important than how it looks

Living in a plus-sized body means I’ve always been acutely aware of how I look. When I started going to the gym, I was painfully self-conscious about how I looked in comparison to everybody else. I felt embarrassed, but over time – and as my confidence grew – I learned to let go of that shame, and now I focus on what my body can do instead of what it looks like. For me, that’s been the biggest turning point, and choosing to exercise because I want to and because it makes me feel good is what counts the most.

9. There are things you can do to make exercise more physically comfortable

Nobody understands just how uncomfortable it is to sit on a spin bike for 45 minutes more than me, but it does get slightly more bearable over time. However, the most vital piece of advice I can give you is to invest in a padded seat cover. I bought this one from Amazon that fits most bikes and adds an extra layer of protection – or you can buy padded leggings which (so I’ve heard) have the same effect. It’s worth it.

10. You don’t have to do something you don't enjoy

This is fairly new to me, but I recently learned that the option to make your own spin session outside of booked classes is there if you have a gym membership. Of course, as Women's Health's Fitness Director Bridie reminds me, there are benefits exclusive to certain types of training, like building bone density through weight-bearing exercise like walking and weightlifting – which I might not get through spin, but for the cardio that I know I need to do, I can make this a form that I enjoy, rather than trying to force myself to jog or go on the Stairmaster when there aren't any classes that fit into my schedule.

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