The term “natty” is fitness and gym slang, an abbreviation of “natural.” It refers to an athlete or gym-goer who achieves their physique and strength gains exclusively through training, diet, and rest, without performance-enhancing drugs (PEDs). This identity is often seen as a badge of honor within the fitness community. It represents a commitment to maximizing one’s genetic potential through consistent, drug-free effort.
Defining the “Natty” Standard
The “natty” standard establishes a baseline for what is physically achievable without pharmacological intervention. It signifies that all muscle mass and strength have been built through the body’s inherent biological processes. This definition distinguishes results driven by natural homeostatic hormone levels from those artificially augmented by external compounds.
For many in the gym culture, being natural is an ethical stance that embodies discipline and integrity. It promotes the idea that true transformation comes from pushing the body’s natural limits rather than seeking shortcuts. This standard is often contrasted with the exaggerated physiques portrayed in media, which can skew the perception of what is possible for the average person.
The acceptance of common, non-hormonal supplements like creatine, protein powder, and caffeine does not void natural status. These substances are considered dietary aids that support, rather than fundamentally alter, the body’s natural muscle-building capacity. The core of the “natty” identity lies in avoiding any substance designed to mimic or manipulate the body’s endocrine system.
Substances That Void Natural Status
A person is classified as “non-natty” or “enhanced” if they use compounds that significantly alter the body’s hormonal environment. The most recognized are Anabolic-Androgenic Steroids (AAS), which are synthetic derivatives of testosterone. These drugs dramatically increase the rate of muscle growth and recovery beyond what the body can produce on its own.
Beyond traditional steroids, several other categories of pharmacological agents void natural status. Human Growth Hormone (HGH) and various growth-stimulating peptides, such as IGF-1, are banned due to their powerful effects on tissue repair and growth. These compounds are often used to enhance the muscle-building and fat-loss effects of AAS.
Selective Androgen Receptor Modulators (SARMs) are included in the non-natty definition, despite sometimes being marketed as “safer” alternatives. SARMs function by selectively targeting androgen receptors in muscle and bone, providing anabolic effects without some of the side effects of traditional steroids. Prohormones, which convert into active hormones, and prescription diuretics used for rapid water loss are also prohibited.
Realistic Expectations for a Natural Physique
Setting realistic expectations for muscle gain is a primary aspect of the “natty” discussion. Natural muscle growth is a slow, gradual process dictated by genetics and training experience. A beginner experiences the fastest rate of growth, often gaining between 0.4 to 0.9 kilograms (1 to 2 pounds) of lean muscle per month during their first year of consistent training.
This rate of gain slows substantially as an individual moves into intermediate and advanced stages, sometimes dropping to as little as 0.1 to 0.2 kilograms (0.25 to 0.5 pounds) per month. Muscle maturity, the density and fullness of tissue, takes many years to develop, meaning dramatic transformations span several years, not months. Looking “shredded” or highly defined naturally requires maintaining a low body fat percentage, often 8–12% for men, which is difficult to maintain.
Scientific models suggest a natural limit to the muscle mass a person can carry, quantified using the Fat-Free Mass Index (FFMI). The majority of lifelong natural athletes fall below an FFMI of 25, considered a ceiling for drug-free development. Attempting to match the physiques of enhanced athletes, whose development often far exceeds this natural limit, leads to frustration and unrealistic goal-setting.
Natty Status in Competitive Sports
In competitive athletics, the “natty” standard is formalized by specific “tested” federations. These groups, including organizations like the World Natural Bodybuilding Federation (WNBF) and the Natural Fit Federation (NFF), mandate strict drug-testing protocols. Competitors must adhere to the World Anti-Doping Agency (WADA) prohibited substance list, which defines what voids natural status.
Testing procedures involve a combination of methods, including polygraph examinations to assess honesty about past use, and urinalysis or blood tests to detect banned substances. Many natural federations enforce a multi-year or lifetime drug-free requirement before an athlete is eligible to compete. This contrasts with “untested” federations, where the use of PEDs is often permitted or assumed, and no formal drug testing is enforced.