Starting an exercise routine can be overwhelming – especially if you’re carrying extra weight and your self-confidence is low.
But according to personal trainer and nutritionist Per Nielsen, with the right mindset and approach, it’s not only possible, it’s empowering.
Avoid weight-bearing workouts
High-impact exercises like running or jumping can overload your joints, especially if you’re significantly overweight.
Instead, choose low-impact activities like swimming or cycling. These options reduce the strain on your knees, hips, and ankles, making your workouts safer and more enjoyable.
Set a meaningful goal
Weight loss isn’t the only measure of success. Ask yourself what you truly want from your workouts – less pain, better stamina, or the ability to go hiking.
When your goal aligns with what matters to you, staying motivated becomes much easier.
Choose between gym and home training
Where you train matters less than how you feel doing it. Fitness centers welcome all body types, and many offer beginner-friendly support.
If you’re more comfortable at home, try guided programs designed for beginners – there are plenty of options that require little or no equipment.
Start gently
Exercise should never feel like punishment. Begin with a pace that allows you to enjoy the process.
During strength training, you should have the energy for a couple more reps. For cardio, aim to be slightly out of breath but still able to talk.
Always warm up
Warming up preps your body and prevents injury. But skip the treadmill – opt for movements like leg swings, light punches, or dynamic stretches.
Even 3 to 5 minutes of this kind of activity can make your workout more effective and safe.
Prioritize comfort
If a machine or exercise feels wrong for your body, don’t force it. There are always alternatives that can give you the same benefits without discomfort.
The key is finding what works for your body type and mobility.
Get help with technique
Proper form is crucial, especially if you’re carrying extra weight. Ask for guidance at your gym to ensure you’re lifting and moving safely.
Machines are great for beginners because they guide your range of motion and help build confidence.
Focus on compound movements
Exercises that involve multiple joints and muscle groups – like squats – deliver better results.
They burn more calories, improve coordination, and reduce injury risk by engaging your whole body in the movement.
Keep things simple
Avoid rushing into advanced moves. Foundational exercises like squats and deadlifts require good technique, so take the time to master them first.
Simplicity builds confidence, prevents injuries, and keeps you coming back for more.
Join a fitness community
Once you feel comfortable, consider joining a group or class.
Whether it’s a gym class or an outdoor meetup, being part of a community keeps you accountable and boosts motivation through shared energy and encouragement.
This article is based on information from iForm.dk.