Working out if you are overweight can feel daunting, but with the right approach, it’s entirely possible to build both strength and endurance safely. Here are some best workout for obese beginners ideas to help.

Best workout for obese beginners

Best workout for beginners

The goal for beginners, especially those who are obese, is to start with low-impact exercises that will not overly stress the joints and gradually increase intensity over time. The joints and bones are already taking on a lot of extra work with the extra weight. Believe me, I know all about it. I was about 140 pounds overweight and blew out my abdominal wall with fat. I had to have a minor surgery and a major one to get it fixed and my surgeon said lose the weight or die. I have lost over 80 pounds over the past 3 years and am well below the max weight he gave me and I’m still losing and getting healthier daily.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

A big part of my weight loss was getting stronger through working out. I am very fortunate that I have time to spend on myself every day. I know it’s a privilege that not everyone has, and I don’t take it lightly. The bigger you are, the harder it is to do it. I know that everyone says to start with walking, but if your feet and ankles kill you when you walk, you are more likely to give up. So I have changed it around a little bit if you have trouble walking to take the pressure off and use less walking in the plan.

Another great motivator is a group fitness class. The comradare between participants is encouraging and social wellness is important too.

bodyweight squat

Best workout routine for weight loss

Here’s a beginner-friendly workout for obese individuals:

1. Warm-Up (5-10 minutes)

  • Walking: Begin with a slow-paced walk, either outdoors or on a treadmill, gradually increasing the pace. This helps to get the blood flowing and muscles warmed up.

2. Cardiovascular Exercise (15-20 minutes)

  • Stationary Bike: Using a stationary bike is easy on the joints and allows you to set your own pace. Start slow and gradually increase the resistance and duration over time.

3. Strength Training (Use light weights or resistance bands)

  • Seated Leg Lifts (3 sets of 10)
    • Sit on a sturdy chair with your feet flat on the ground. Slowly lift one leg until it’s straight out in front of you. Lower it back down without letting your foot touch the ground. Repeat with the other leg.
  • Chair Squats (3 sets of 8)
    • Stand in front of a chair with your feet hip-width apart. Lower your body down as if you’re going to sit, then push through your heels to stand back up without actually sitting.
  • Wall Push-Ups (3 sets of 10)
    • Stand arm’s length away from a wall with your hands flat against it. Bend your elbows and bring your chest towards the wall, then push back to the starting position.
  • Bicep Curls (3 sets of 10)
    • With a light weight in each hand (or using resistance bands), stand or sit with arms extended. Bend at the elbow and lift the weights towards your shoulders.
  • Seated Shoulder Press (3 sets of 10)
    • Sit on a chair with a weight in each hand at shoulder height. Push the weights up over your head and then slowly bring them back down.

4. Flexibility and Balance

  • Seated Toe Touches (2 sets of 10)
    • Sit on a chair and extend one leg out. Lean forward and try to touch your toes. Repeat with the other leg.
  • Heel-To-Toe Walk
    • Walk in a straight line, placing your heel directly in front of your other foot’s toes each time you take a step. This helps with balance.
  • Seated or Standing Ankle Circles (2 sets of 10 for each ankle)
    • Rotate your ankle in a circular motion.

5. Cool Down (5-10 minutes)

  • Walking: Slow-paced walking to bring down the heart rate.
  • Stretching: Gentle stretching focusing on the major muscle groups you’ve worked.

Additional Tips:

  • Stay Hydrated: Drink water before, during, and after your workout.
  • Rest and Recovery: Ensure you have rest days in between your workouts.
  • Seek Guidance: Consider working with a fitness professional who can guide you on the correct form and offer modifications.
  • Listen to Your Body: If something doesn’t feel right, or if it causes pain, stop and seek advice.

Lastly, always consult with a healthcare professional before starting any new exercise regimen. They can provide guidance tailored to your specific needs and circumstances. A personal trainer can help you tremendously. Just a few sessions will help you learn proper form to avoid injuries and get the most from your workout.

overweight woman stretching on a mat

Best workout equipment

Exercise for obese beginners should prioritize safety, comfort, and efficiency. When selecting workout equipment, consider machines that offer low-impact workouts to reduce stress on the joints and provide a stable platform. Here’s a list of some of the best workout equipment for obese beginners:

  1. Stationary Recumbent Bike
    • Why: The recumbent bike provides back support, which can be beneficial for those with lower back issues. The seating is generally more spacious and comfortable, and the position reduces strain on the knees and hips. It offers a great cardiovascular workout without putting much impact on the joints.
  2. Elliptical Trainer
    • Why: Ellipticals offer a full-body, low-impact workout, engaging both the upper and lower body. The pedals follow a smooth elliptical motion which mimics walking or running without the foot striking the ground, minimizing joint stress.
  3. Water Aerobics Equipment
    • Floating belts, resistance dumbbells, and webbed gloves.
    • Why: Water aerobics and swimming are excellent for obese beginners. The buoyancy of the water reduces stress on the joints, and the water provides resistance for strength training.
  4. Resistance Bands
    • Why: Resistance bands are versatile, affordable, and can be used for a variety of strength training exercises. They come in different resistance levels, so beginners can start light and progress.
  5. Stability Ball
    • Why: A stability ball can be used for a variety of exercises that improve core strength, balance, and flexibility. Ensure you get a burst-resistant ball and one that’s the right size for your height.
  6. Chair or Bench
    • Why: A sturdy chair or exercise bench can serve as a support for a variety of exercises, including seated leg lifts, tricep dips, or as a support for modified push-ups.
  7. Dumbbells with Adjustable Weights
    • Why: Strength training is essential for improving muscle tone, metabolism, and overall physical functionality. Adjustable dumbbells are space-saving and can be adapted as strength increases.
  8. Pedometer or Fitness Tracker
    • Why: Tracking steps can be a great motivation. Setting a daily goal and working towards increasing daily steps can be an effective way to incorporate more movement throughout the day.
  9. Yoga Mat
  • Why: Useful for floor exercises, stretching, and even beginner yoga or Pilates. It provides cushioning and helps prevent slipping.

Remember, the most effective equipment is the one that you’ll use consistently. It’s essential to find exercises and equipment you enjoy and feel comfortable with. Before beginning any exercise regimen, it’s wise to consult with a healthcare or fitness professional to ensure you’re choosing the best options for your unique situation.

And there are lots of exercises you can do without any equipment. Bodyweight exercises are very effective at building strength so try those too. Try these Low Impact Workouts for Obese Beginners

Best workout DVDs

Here are some top-rated workout DVDs spanning various fitness categories:

  1. For Beginners:
  2. Yoga:
  3. Pilates:

When choosing a workout DVD, it’s essential to look for those that offer modifications and progressions. This ensures the program grows with you as your fitness level improves. Additionally, always consult with a healthcare professional before starting a new fitness regimen.

You can try this treadmill workout for weight loss for more results.

Also, check out our new YouTube channel for great beginner exercise videos to get your best workout.

Best workout quotes

For even more motivation to do the best workout and get your life changed for the better, check out these motivational quotes for fitness. They will help you stay focused on your fitness journey and enjoy it even more.