Workouts for obese beginners are a little different than what the average person starts with, however, they have just as many benefits and will get you where you want to go. If you’re interested in working out in the gym, check out this gym workout for obese beginners.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

obese woman working out in a gym on press machine

Exercise for obese beginners

Working out in the gym has many benefits. You may feel like you’re too fat to go to the gym, I’ve felt that way before, but we are just glad you come. We are rooting for you. We want you to succeed. We’re not there to make fun, we’re there to help.

I just want to help people. My body is not perfect, I’ve had a lot of setbacks, and I like to eat. But I’ve learned to like vegetables and worked on changing my life for the better, and I want to help you do that too. And if you think other people are laughing at you, chances are, they are so focused on themselves, they don’t even notice you.

Getting out to the gym will get you out of the house and get you building relationships with other people who have the same goals. It provides a large variety of exercise instead of getting burned out doing just a few things at home. There is a lot of expert advice and support available at the gym.

The staff is there to help. You can even hire a personal trainer to work with you one on one. You don’t have to do it long-term if you don’t want, just long enough to learn the ropes. If you don’t want to hire personal help, the staff at the gym will help you learn to use the equipment safely and properly anyway. And you learn a lot by watching other people work out as well. You don’t get that at home.

Another great benefit to working out at the gym is accountability. Once you are paying your membership, you are more encouraged not to quit. No one likes wasting money.

Stretching exercises for obese beginners

Stretching exercises for obese beginners help eliminate stress, reduces injury and soreness, helps with flexibility and balance for everyday life. Stretching is an important part of everyday wellness and is an important part of an exercise routine.

Check out these beginner stretches to get you started.

Weightlifting for obese beinners

Weightlifting is great for building strength, endurance, and balance. It protects your joints to reduce soreness and damage. Strength training also helps with being fit enough to help yourself or others in emergency situations. It also, as all kinds of exercises do, reduces stress. For more strength training ideas, check this out.

Cardio for overweight beginners

Cardio is your big fat-burning exercise. It helps with endurance and builds up your heart muscles and lungs. It burns more calories than any other exercise and it keeps your heart strong and healthy for a long time. Check out these cardio workouts for more ideas.

obese man working out on pull down machine in the gym with a personal trainer helping

Exercise for overweight and unfit

It might be hard to start where you are, but you are worth it. Don’t give up because it doesn’t come easy. Because if you start coming to the gym and change your health, it’s going to change your whole life.

There are things that will make it more difficult because you’re overweight and unfit. Your joints are going to get sore as you are using them more. But keep going and it will only last a little while. As you get your joints stronger and your muscles healthier, and you lose weight, it be far less painful to move them. This is great for your workout, but WONDERFUL for every day life.

Imagine, being able to get up and down from a chair without struggle or pain. Imagine stairs not being an obstacle in your life. Imagine not having to pay extra money for specialty sizes. Imagine taking less medication and not being as dependent on that and other equipment. A little pain is worth a better future.

If you’re overweight, your feet, knees, and ankles hurt all the time. So working them out and getting fit will make a much better life for you.

Beginner workout plan for weight loss

Working out 5 days a week is a great goal. You can do a lot during the week and rest on the weekends and get all the movement you need. Even better, you can PLAY on the weekends, to get different kinds of movements. You can hike in the woods, play frisbee, or whatever you enjoy outside of the gym to enhance your 5 day workout routine.

The following 5 day workout routine is for a very beginner. Your goal is to work your way up, over time, to 45 minutes of cardio on your cardio days, and 45 minutes of weight training on your weight training days. This is just the routine for your first week, then add as you can each week.

obese beginner woman pulling down on machine weights in the gym

5 day workout routine

Here is a 5 day gym workout for obese beginners.

  • M-Cardio/Stretching
  • T-Weight Training/Stretching
  • W-Cardio/Stretching
  • Th-Weight Training/Stretching
  • F-Cardio/Stretching

Monday-

Bike:

Warm up for 5 minutes at quick start or the lowest setting. Get off the bike, and stretch using the beginning stretches linked above. Then get back on the bike and do at least 5 minutes at an intensity one level above quick start. As you can, increase that time day by day, try to add a minute to 5 minutes to your time each time you use the bike. It’s a slow process, but you’ll get there if you don’t give up. Get back off the bike, and do the stretches again.

Tuesday-

Total body weight training:

Walk on the treadmill for 5 minutes. Get off the treadmill and do the stretches. Go to the chest press machine and do one set of 6. If you can do 12, that’s awesome, start with that. (eventually, you will work up to 3 sets of 12 at a higher weight for each of these exercises). Press as much as you can. It should give you resistance and be difficult, but not painful or extremely difficult. The weight you can press will be different for each person, but you will work up to more each week. Next, go to the leg press and do one set of 12. Then the lat pulldown machine or a midrow machine. Next, do leg extensions, then shoulder press, inner and outer thigh machine, ab machine, leg curl machine, tricep extension machine, bicep curl machine (or you can use dumbbells), and lastly lower back machine. If you don’t know what these machines are, the staff will be happy to help you. If they aren’t, find another gym, that one is not for you. They should also show you how to safely and properly use them. Then go back and repeat the stretches.

Wednesday-

Treadmill:

Warm up for 5 minutes at a low speed. Get off the treadmill and do the stretches. Get back on the treadmill and walk for at least 5 minutes at 1-1.5 mph with the incline set on 2 to protect your joints. Each week try to add 1-5 minutes to this time until you reach that 45 minute goal, increasing speed and incline as you progress. Then get back off the treadmill and repeat the stretches.

Thursday-

Total body weight training:

Walk on the treadmill for 5 minutes. Get off the treadmill and do the stretches. Go to the chest press machine and do one set of 12. Next, go to the leg press and do one set of 12. Then the lat pulldown machine or a midrow machine. Next, do leg extensions, then shoulder press, inner and outer thigh machine, ab machine, leg curl machine, tricep extension machine, bicep curl machine (or you can use dumbbells), and lastly lower back machine. Then go back and repeat the stretches.

Friday-

Bike:

Warm up for 5 minutes at quick start or the lowest setting. Get off the bike, and stretch using the beginning stretches linked above. Then get back on the bike and do at least 5 minutes at an intensity one level above quick start. Get back off the bike, and do the stretches again.

You did great by making it through 5 days of movement. I’m so excited. And I KNOW you’ll be able to do even more next week. Way to go! This choice is going to really change your life. I can’t wait to hear all about it, so please leave me a comment with your progress! I’m rooting for you and I know you can stick with this gym routine for obese beginners.

If you want to print out this workout, click here.

Free printable 5 day gym workout for obese beginners

Now for a joke!

What was the stylist’s favorite exercise?

Curls! HA HA HA!