Every spring, someone sells you a summer body. It's usually a six-week plan, a before-and-after photo and a vague sense that you're behind. Let's be blunt: the summer body is a myth, and you already have one.
It's June 18th. If you were waiting for the right moment to start, you'd be forgiven for thinking you missed it. You didn't. Here's what to chase instead.
Where the summer body idea went wrong
The idea is that there's a correct way for a body to look at the beach, and that you need to fix yours by July. That's a marketing line. Bodies don't have seasons. They have jobs: carry you around, lift your groceries, keep up with your kids, climb the stairs at Dundas West station, and feel decent doing it.
Crash plans, in particular, tend to backfire. Cutting food hard and doing a lot of cardio for six weeks is hard to maintain, and many people bounce back when they stop. If you've ever done one, you know the pattern. It isn't a character flaw. It's a bad plan.
So what should you train for?
Here's what we'd suggest as a replacement for "summer body." Pick one or two and go from there.
Strength you can feel.
Strength is the most useful thing a body can have. Squat a bit more. Carry heavier bags. Do your first pull-up. The Canadian 24-Hour Movement Guidelines for adults recommend muscle-strengthening activities for the major muscle groups at least twice a week. Start there.
Stamina for summer fun.
Swimming, hiking, cycling, a long day at Centre Island or High Park with the family. All of that is easier with a decent aerobic base. The same guidelines recommend at least 150 minutes of moderate to vigorous activity per week, and you can split that up however you like.
Mobility and feeling good in your body.
If your hips are tight and your shoulders are cranky, moving better is a legitimate goal. Our Liquid Gold class is all about mobility, and it works well alongside strength training.
A skill.
Learn something. A pull-up, a clean deadlift, a rowing technique that doesn't feel like a fight, a first HYROX or DEKA event. Skills give you something to chase that isn't a number on a scale.
Summer body goals that actually work
Good goals share a few traits. They're specific, they're about what your body can do, and they don't expire on Labour Day. Try these on:
- "I want to do 10 push-ups on my toes by August."
- "I want to carry both bags from the car in one trip, without grumbling."
- "I want to train twice a week for the whole summer."
- "I want to finish a Half HYROX simulation with a smile."
Notice how none of them mention weight or a swimsuit. That's deliberate. When your goals are about ability, your body takes care of the rest.
The comparison trap
Social media makes this worse every June. A feed full of curated beach photos is not a fair measure of your body, your health or your progress. Those people have angles, lighting and a camera roll of rejects. You have a real life.
If scrolling makes you feel worse about yourself, mute it for a few weeks. Replace it with something that measures actual progress: a training log, a PR, a friend who texts "nice job" after class. Your own numbers will always be more honest than somebody's highlight reel.
You're allowed to enjoy summer
Go to the beach. Eat the ice cream. Skip a workout for a patio in Roncesvalles or a dip at Sunnyside. Training is supposed to make life bigger, not smaller. If a plan makes you avoid summer, it's a bad plan.
We're a body positive, inclusive gym, and we mean it. Nobody here will comment on your body, and nobody needs to look a particular way to belong. Read more on our everyone page.
What this looks like at Stay Gold
Our small group personal training classes are capped at 8 people and coached, so you get a plan and someone paying attention. They're a good fit if you want structure and a reason to turn up. If you'd rather go solo, open gym is available at both locations, and if you want help with food and recovery habits, our nutrition page has a starting point.
If you're curious about food, think "add" before "subtract": more protein, more vegetables, more water. That's a better place to begin than a crash diet. And if you have any health conditions, talk to your doctor before you change how you eat or train.
Quick answers
Is it too late to get a summer body in June?
There's no such thing as a deadline for a body. You can start training any day, and the benefits of strength and activity show up in weeks, not just on the beach.
What should I focus on instead of a summer body?
Focus on what your body can do: strength, stamina, mobility and a habit you can keep. Set goals about ability rather than appearance.
How often should I train?
Canada's guidelines recommend muscle-strengthening at least twice a week and at least 150 minutes of aerobic activity a week for adults.
Do crash diets work?
They're hard to maintain, and many people bounce back. Steady habits tend to work better. Speak with your doctor before making big changes.
Train for a better year
Tour a Stay Gold gym and find a goal worth showing up for.