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How to Start Exercising If You’re Overweight

Hey everyone,

As a personal trainer, I understand that starting an exercise routine can be daunting, especially if you’re carrying extra weight. But don’t worry, you’re not alone! Many people face this challenge, and with the right approach, you can embark on a fitness journey that’s safe, effective, and enjoyable. Here’s how you can get started.

1. Consult with a Healthcare Professional

Before beginning any exercise program, it’s essential to consult with a healthcare provider. They can help you understand any limitations you might have and provide guidance on safe activities. This is especially important if you have any underlying health conditions like diabetes, heart disease, or joint issues.

2. Set Realistic and Achievable Goals

Start with small, manageable goals. Rather than aiming to lose a large amount of weight quickly, focus on more immediate, achievable milestones, such as:

  • Exercising for 15 minutes a day
  • Completing a week of workouts without skipping
  • Increasing your activity level gradually

Celebrating these small victories will help keep you motivated and on track.

3. Choose Low-Impact Activities

Low-impact exercises are easier on your joints and reduce the risk of injury. Here are some great options to consider:

  • Walking: Start with short walks and gradually increase the duration and intensity.
  • Swimming: Provides a full-body workout without putting stress on your joints.
  • Cycling: Whether stationary or outdoor, cycling is a great way to get your heart rate up.
  • Chair Exercises: Simple movements you can do while seated to help build strength and flexibility.

4. Incorporate Strength Training

Strength training is important for building muscle, boosting metabolism, and supporting weight loss. Start with bodyweight exercises like:

  • Squats: Use a chair for support if needed.
  • Push-Ups: Start with wall push-ups or push-ups on your knees.
  • Resistance Bands: These are great for beginners and can be used for a variety of exercises.

Aim to strength train 2-3 times per week, allowing a day of rest between sessions.

5. Focus on Flexibility and Mobility

Incorporating flexibility and mobility exercises can improve your range of motion and reduce the risk of injury. Consider adding:

  • Yoga: Gentle yoga classes designed for beginners can be very beneficial.
  • Stretching: Spend a few minutes stretching after each workout to improve flexibility.

6. Listen to Your Body

Pay attention to how your body feels during and after exercise. It’s normal to feel some soreness when starting a new routine, but sharp pain or discomfort is a sign to stop and rest. Don’t push through pain—listen to your body and modify exercises as needed.

7. Stay Consistent and Patient

Consistency is key to seeing results. Aim to be active most days of the week, but remember that rest and recovery are also important. Be patient with yourself—progress takes time, and every step you take is a step toward better health.

8. Seek Support

Joining a supportive community can make a big difference. Whether it’s a workout buddy, a fitness class, or an online group, having support and accountability can help keep you motivated and on track.

9. Celebrate Your Successes

No matter how small, celebrate your achievements. Reward yourself for reaching milestones and recognize the hard work you’re putting in. This positive reinforcement will help keep you motivated.


Starting an exercise routine when you’re overweight can be challenging, but it’s a crucial step toward improving your overall health and well-being. By setting realistic goals, choosing the right activities, and staying consistent, you can make fitness a sustainable part of your lifestyle. Remember, it’s not about perfection—it’s about progress.

We are here to help! Reach out today and schedule your Free No Sweat Intro and we will help you get started on your fitness journey. I

Stay active and healthy,

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