Improving Body Image: Part 6
Male body image
Body Image Concerns in Men
In recent years the “ideal male body” that we see in Western culture on tv, online, on social media and in advertisements is increasingly muscular and unrealistic. These are often presented alongside advertisements promoting diet and fitness regimes or muscle-building products which suggests that masculinity is tied to looking or acting a certain way. Behaviours such as dieting, taking body-building supplements and attending the gym regularly to ‘bulk up’ have become more common in boys and men. These pressures can significantly contribute to issues relating to body image.
Research worldwide indicates that body image concerns in men are increasing, however many men still consider body image concerns a female issue and have difficulty admitting that negative body image affects them or struggle to know where to turn for guidance on improving body image.
You will find useful research and resources specific to male body image in this section and will also find practical advice in the general section on improving body image which has been designed to support people of all ages, genders and backgrounds to consider the factors which may be impacting negatively on their body image, and to take positive steps to improve their body image and overall well-being.
Richard Madden says that the extreme lengths himself and other actors go to for their work are unsustainable in the long-term:
“[Actors] are projecting a very unrealistic body image...I find myself doing a kind of barely eating, working-out-twice-a-day, no-carbing thing for these scenes.
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- Richard Madden
Research on male body image
Social media and body image in men
Research has found links between social media use and greater body image concerns and eating disorder symptoms in men. The links between social media use, muscularity dissatisfaction and eating disorder symptoms were stronger for image-centric social media platforms such as Facebook or Instagram than for nonimage-centric social media platforms such as LinkedIn. Research shows a link between Instagram use, selfie activities, appearance comparison, and body dissatisfaction in adult men, highlighting the fact that comparing your own appearance to an unrealistic muscular ideal can have a negative effect on body image. Studies indicate that one predictor of male body dissatisfaction and desire for muscularity, is the gap they perceive between their own body and the kind of body they think their female friends find most attractive.
A link was also noted between seeing fitspiration images on Instagram and body dissatisfaction in young men. The more someone viewed fitspiration content the more likely they were to compare themselves to others and to feel they weren’t living up to the muscular ideal which was linked to feeling worse about their bodies. In addition, frequent viewing of fitspiration content affected motivation to exercise leading to more appearance-based exercise motivation. Research shows that the reason we are motivated to exercise actually has an impact on our body image, with health-based reasons for exercise having a positive impact on body image whereas exercise motivated by appearance or to change body shape was linked to negative body image.
Jacob Elordi talks about pressure to conform to the male ideal in his roles in The Kissing Booth (2018), and Euphoria (2019) and the negative impact of that - “It’s a slippery slope to put all your value into the vanity of what your body looks like."
Social media and disordered eating
Some research has shown that the use of image-centric social media (like Instagram and TikTok) in men was directly associated with the use of supplements and steroids that are thought to increase muscularity. Male use of MyFitnessPal, an online calorie tracking app was also identified as linked to body dissatisfaction and to disordered eating with nearly 40% of participants saying that the app contributed to their disordered eating.
Men who have higher levels of perfectionism are more likely to feel like the messages from society about appearance, are standards that need to be met in order to be accepted by family and peers, which motivates them to try to achieve the “perfect body.” However, their attempts to achieve a lean but muscular body make them vulnerable to developing both muscle dysmorphia and eating disorders.
Relevant research recognises male body image as a source of concern and recommends body image interventions for boys and young men. Research suggests that interventions that encourage boys and men to challenge the appearance ideal are effective. Literature indicates that such interventions should specifically focus on how social media activities can impact body image in men and focus on increasing media literacy.
Chris Pine describes the pressure to look a certain way for film work and his concern and awareness about the negative impact of this on the body image of viewers. “The mass audience doesn't want to see you if you aren't perfect… If you don't look a certain way, if you don't have big pecs and great skin and the perfect eyes. And it's unfortunate, because kids are growing up with body image dysmorphia because not everyone is represented on the screen.”
Male body image across the lifespan
Body image concerns affect boys and men differently throughout their lives. Research has found that boys as young as 6 feel unhappy with their bodies and wished they were more muscular and thinner. Concerns about body image intensify throughout adolescence, and research shows that muscle building behaviours are common during adolescence and emerging adulthood in boys. One study found that 30% of teen boys compared to 7% of teen girls were actively trying to put on weight. When it comes to how ageing affects men’s body image, the research is conflicting. Some studies found that middle-aged and older men are likely to have more positive body image than younger men, other studies show that men may become more concerned with their weight as they age.
It is increasingly common to see anti-ageing and other similar products targeting middle-aged male audiences, for example the hair loss industry uses increasingly medicalised language to make baldness sound like a disease that needs to be cured. Body building supplements, weight loss products and calorie or fitness tracking apps are increasingly used by men of all ages. Adhering to rigid diet or exercise routines can lead us to feel less satisfied with our body image and less connected to what our body needs. If you find that you are concerned about bodily changes or weight changes and that these are impacting on you negatively it may be important to consider what changes you could make to support yourself in enjoying life more.
Become critical of what you see the media messaging in relation to body image and ageing. Avoid comparing yourself to the glossy unrealistic images of older models in the media. Remind yourself that these are edited to look as they do and that companies selling anti-ageing and dieting products intentionally promote insecurity to trigger people to purchase their products. Make a conscious effort to ignore these messages and to strive towards well-being and enjoying life rather than the pursuit of unrealistic ideals.
Focusing on the physical signs of ageing, such as wrinkles, hair loss or weight changes may lead you to exaggerate the importance of appearance, which may hinder your enjoyment of life. Begin to notice the critical voice in your head that is focusing on these physical signs of ageing and make a conscious choice to shift your focus away from appearance.
Masculinity and body image
Research indicates that the extent to which men conform to or agree with traditional male gender norms was related to rates of body dissatisfaction. Men with higher levels of conformity to traditional gender norms such as winning, emotional control, violence, and risk-taking were at greater risk of experiencing concerns about body image. We know that there has been a rise in eating disorders and concerns about body image in men and recent research indicates that pressure from the mass media to conform to the ‘muscular ideal’ has a negative impact on men’s body image and self-esteem.
Muscle dysmorphia & body dysmorphic disorder
Body dysmorphic disorder (BDD), or body dysmorphia, is a mental health condition where a person spends a lot of time worrying about flaws in their appearance. These flaws are often unnoticeable to others. People of any age can have BDD, but it's most common in teenagers and young adults.
Muscle dysmorphia, which is sometimes called "bigorexia", "megarexia", or "reverse anorexia", is becoming increasingly common in men. It is often also grouped with eating disorders although it is actually a subtype of body dysmorphic disorder.
Muscle dysmorphia is defined by the person being preoccupied by worries that one's body is “too small” or “not muscular enough” despite having an average build, or in many cases, a very muscular physique. It differs from body dysmorphia because the person is unhappy with their muscularity in particular rather than their body as a whole. The person will become obsessed with trying to increase muscle mass. They will likely spend a lot time exercising to build muscle and will eat foods and supplements that they believe will increase muscle.
A person with body dysmorphia or muscle dysmorphia will often require professional treatment to overcome their condition. A positive first step on the road to recovery is acknowledging that this is an issue which may be holding them back in life and taking steps to find out what treatment options are available in their local area. They may benefit from talking to their GP to establish what options are available. A significant part of their recovery will also be in building a positive supportive relationship with their bodies and the information on building the mind-body connection and self-compassion in Improving Body Image Part 2 may be helpful.
Reduce negative influences to body image
Consider the negative influences to body image in your life and how you can reduce their impact. You will find specific information on this website to help you to challenge media and social media pressure, advice on dealing with negative comments from peers, advice on considering mindful approaches to exercise that promote the mind-body connection and a section for young people which was developed in collaboration with the Bodywhys Youth Panel. See the dropdown menu at the top of the page to select the areas which are most relevant to you.
Improving body image
Body image concerns can really make us feel like our appearance is more important than it is. Make a conscious effort to change this and to shift your focus away from appearance and looks. Try to stop judging body shapes or making appearance comments and shift your focus instead to personality traits, abilities or achievements. Remind yourself of the qualities you admire in friends and family that make them enjoyable to be around. Consider your own strengths, achievements skills and remind yourself that your worth is not determined by your appearance. Remember that at the end of the day, how you look is the least interesting thing about you.
Research indicates that developing a greater appreciation for and connection with our bodies can promote positive body image. Make an effort to tune in to your body and what it needs. Tune in to your senses and consider what textures, colours, tastes and smells appeal to you and make an effort to incorporate these simple pleasures into your day. Consider what fabrics feel good on your skin, what foods make you feel good.
Choose to slow down and listen to your body. Check in with yourself and give your body what it needs, this may be rest, a warm bath, a walk in the fresh air, a hot meal. Respond to these needs and you will start to build a positive supportive relationship with your body. Dress yourself in clothes that fit well and are comfortable, move your body in ways that feel good to you, treat your body with care and learn to enjoy the body and life you have.
Useful Resources + links: male body image
📰 Article : Reversing The ‘Superhero Standard’—The Root Of Men’s Body Image Issues - click here
📝 Document: America’s National Eating Disorders Association’s document on enhancing male body image - click here
🎧 Podcast: Bodywhys Podcast on Male Musical Theatre Performers Experience of Body Image. click here
🎧 Podcast: Appearance Matters Podcast: Male body image - click here
🎧 Podcast: Podcast from Butterfly Foundation exploring the challenging issue of body image pressures facing men - click here
🎥 Video: Body Image: A Male Perspective - A Bodywhys Webinar featuring Barry Hennessy (former Limerick hurler), Daniel O’Boyle (RTE Documentary, Unspoken), Conor Nolan (Author), Maeve O’Keeffe (Bodywhys Youth Panel) click here
🎥 Video: The following resource is a TED Talk given by researcher Dr. Scott Griffiths on the topic of muscle dysmorphia - click here
🎥 Video: Alan Bradley’s documentary, Unspoken, about eating disorders among Irish men - click here
🎥 Video: Documentary “Generation Flex” which highlights the pressures on young boy’s body image today and the dangers of supplement misuse and overexercising. Contains descriptions of eating disorders and disordered eating so please watch with care - click here
📰 Article: “Feeling constantly pressured to look like that ‘ideal’ eventually changes your perception of your own body. And it definitely changes what you can be happy and satisfied with” – Matt McGorry, Orange is the New Black actor - click here
📰 Website: Further information about men & eating disorders on the Bodywhys website- click here
📰 Article: Gym culture and male body image pressure - click here
📰 Research Article: The media pressure impacts negatively on body image and self-esteem in men - click here
📰 Research Article: Fitness apps and disordered eating in men - click here
📰 Research Article: Conformity or agreement with traditional gender norms was found to be a risk factor for male body image concerns - click here
📰 Research Article: Body concerns intensify across adolescence for both males and females. Amongst boys, the desire for bigger muscles increased each year across adolescence - click here
📰 Research Article: High levels of body dissatisfaction in men aged 20-86 (mean age 59) and greater importance placed on appearance than female participants - click here
📰 Research Article: A longitudinal study (15 years) showed a positive impact of yoga on body image in young adults, both male and female - click here
📰 Research Article: Research has found greater body satisfaction in beginner and experienced yoga practitioners than in those who engage only in weight training and aerobic exercise - click here