A workout habit has a way of building momentum: Once you’re doing something, anything, it’s easy to add something else. But if you’re a total beginner, sometimes the things you see other people doing may not seem possible for you. So here are a few suggestions to get you started.
If you can’t squat
Try one of these: Sit in a chair, and stand back up.
- Lean your back against a wall and slide down until you’re in a sitting position (this is called a wall squat).
- Hold onto a countertop or the back of a chair while you do a squat.
If you can’t do pushups
Pushups are another move you’ll find in simple beginner workouts, but not everyone can do a pushup on their first day.
- For the easiest beginner version, put your hands on a wall around shoulder height, lean into the wall, then push yourself back to a standing position.
If you aren’t ready to run
Walk.
- Across the room, walk down the block, walk a mile. Walk slowly. Eventually you will find yourself walking further or faster. Enjoy your walks and be amazed at how much better your balance and flexibility improve.
If you aren’t ready to pick up weights
Dumbbells come in all sizes
- The smallest ones are also the cheapest
- Need to start even lighter? It’s okay to do weight workouts using literally nothing
- Make your hands into fists and go through the motions
If you can’t decide where to start
Start literally anywhere
- There isn’t a wrong answer
- You can choose to address the problem and continue doing pushups, or you can look back on how far you’ve come, congratulate yourself, and pick a different thing to try for the next chapter of your fitness journey
If you aren’t ready to follow a video
If the video asks for 30 pushups, do as many as you can and rest for the remainder of the time.
- It’s fine to bounce from video to video until you find something at your level, but keep an eye out for one that seems like fun but is just out of your reach. Do it anyway, modifying it or resting as needed, and then bookmark it and come back to it next week.
If you aren’t ready to do a cycling workout
Pay attention to the instructor’s voice and facial expressions and ignore specific numbers.
- If the instructor looks and talks like she’s on an easy bike ride, adjust your resistance.
- If she looks like she’s working hard but not dying, adjust the resistance.
