TOPIC: How to Cope with Body Changes After Being an Athlete

POST BY: Makenna Vacek, Masters Level Clinical Intern - CLICK HERE TO SEE HER BIO

WRITTEN: June 26, 2025

WILL BE REVIEWED: June 2028

From being an athlete competing regularly, working out multiple hours a week, having some meals provided and then suddenly you are done with athletics. It can be a really big jolt from being basically a full time athlete to being free from that and having to figure out your identity but also deal with a lot of change. One of the biggest changes that my athletes come to me about sometimes is their body and exercise.

As we know, bodies change all the time as we get older and grow and go through life events. For athletes though, their body and performance has been such a large part of their identity for so long it can feel even that much more jarring. Frequently, post athletics they may struggle with weight gain, body adaptations, muscle loss and more. Sometimes it may be due to injury as well, so you cannot exercise how you used to. This is normal for no longer working out to the same level, yet does not make it easier to accept at times.

A kinder way to approach this time with body changes is with acceptance for what your body still provides you and also gratefulness for what it has done for you. It is easy to get caught up into the “I used to....” “I should be able to...” but instead give yourself some grace and understanding that changes are natural and you may not love it but your body is still providing a home for you. Practicing Body Neutrality is helpful for a lot of former athletes in these transition moments. Body neutrality is a way to accept your body without always having to love your body, it acknowledges the natural fluctuations.

Some good example statements of body neutrality:

“I will respect my body”
“I am grateful to have a body”
“I appreciate my body and what it does for me”
“My body deserves to be taken care of”
“It is ok for my body to change”
“I am focused on my passions and ambitions instead of how I look”
“I am proud of challenges I have overcome to be where I am now”

These statements may feel weird at first. Overtime, they can become second nature and a source of comfort when feeling unsure about your changing body.

A lot of athletes also struggle with being burnt out from their sport or lifting since it was required to be a specific way for so long. This end of organized high level sport is a great time to explore other active hobbies and activities you may never have prior. Go to that hot yoga class, hike a mountain, pick up that pickleball racquet, take a jog for fun! Explore what brings you joy by moving your body without having to focus on the performance aspect. Find a way to get your exercise in a manner that does not feel like an obligation of punishment.

Lastly, talk about it. Do not isolate yourselves, you can chat with former teams and realize you have similar situations. Maybe with those former teammates you can explore those other new and fun ways to move your bodies, building community while doing it. If you still are struggling, please reach out to schedule an appointment with one of our counselors as well. We would love to help support you through this transition.

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