The Best Exercises for Overweight Beginners

The Best Exercises for Overweight Beginners

Exercise should be a part of everyone’s daily routine, especially for those trying to lose weight. However, starting an exercise routine can be difficult for overweight beginners who may face more challenges than individuals who are already fit. From feeling self-conscious to finding the right exercises that won’t cause injury, there are several roadblocks to starting an exercise routine. In this blog post, we’ll explore the best exercises for overweight beginners that will help you take the first step towards an active and healthy lifestyle.


One of the easiest ways to start an exercise routine is by incorporating walking into your daily routine. It’s low-impact, and you can do it anywhere with no extra equipment. Walking can be done in intervals, and it’s a great way to increase your stamina and improve your overall health. If you’re new to walking, start with 10 to 15 minutes a day and gradually increase the time.

Strength Training:

Strength training develops muscle and helps to burn calories more efficiently. It’s an excellent addition to any overweight beginner’s workout routine. Start with weight machines or resistance bands, but always keep in mind your fitness level and limits. Focus on a few basic exercises which work fundamental muscle groups like squats, lunges, push-ups, and planks. Strength training helps to avoid loss of muscle mass often a result of long-term dieting.


Swimming is a great form of exercise, significantly low impact, and is perfect for those that may have joint or mobility problems. It is a great way to build cardio health and endurance without putting stress on joints. Also, the feeling of weightlessness and range of motion in water can have a therapeutic effect. Whether you’re swimming laps or using flotation devices to keep you afloat, swimming is a fun and effective way to keep active, especially during the summer months!

Chair Exercises:

Chair exercises are an ideal way for overweight beginners to start their fitness journey without risking injury. These exercises involve sitting on the chair and incorporating strength and cardio exercises, from leg lifts, to arm raises, to heel raises. Many workout classes and online tutorials are available for beginners to follow along with from the safety of their own home. Additionally, a variety of fitness props such as resistance bands or hand weights can be incorporated for extra resistance. Do an internet search for “chair exercises for overweight beginners” and find you will discover many resources for a beginner’s workout routine.


Cycling is a great low-impact cardio exercise that is perfect for overweight beginners. The stationary cycle or spin bike is low-impact, and the resistance level can be adjusted to suit fitness levels. Cycling can be an excellent way to boost endurance and burn calories, especially when workouts are completed in intervals.

Starting an exercise routine can seem like an overwhelming task for overweight beginners. However, using the exercises mentioned above as a part of your daily routine is the first step towards a healthier lifestyle. Remember, that it’s essential to start slowly, listen to your body, and make adjustments when needed. Seek out personal trainers or instructional videos that specialize in beginner exercises with weight or mobility issues. Starting a routine will not only boost your physical health but your mental health as well. Get ready to look and feel better than ever before! For additional strategies in gaining strength and becoming lean, reach out to Dr. Lala at Kinetix at 773-270-8223.

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