How to Start Exercising in a Bigger Body

Stepping into a gym for the first time is never easy, regardless of where you are in your fitness journey. But when you’re a higher weight, walking into a room filled with spandex-clad Kim Kardashian wannabes can be especially intimidating. Luckily, though, exercise is something you can easily incorporate into your routine at any size. 

“Gyms can be intimidating and it’s human nature to compare,” says fitness expert and Yoga Alliance–trained instructor Desi Bartlett. “I recommend starting with low-impact activities and easing into lifestyle changes. This approach minimizes the risk of injury and allows your body to adapt to new demands.”

You don’t necessarily need to take an all-or-nothing approach, either. The American Heart Association recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate activity a week, but that can be broken down into whatever size increments you like. So don’t fret if you can’t finish three 50-minute workouts right from the get-go. Try five 30-minute sessions or another variation instead.  

And if 30 minutes feels like too much, you can start even smaller and work your way up to longer increments. “Ten minutes a day is a great beginner’s goal,” says Bartlett. “The main message is to start where you can and to get moving. All movement is helpful, including walking to your car, walking your dog, walking up stairs, and doing the dishes. Just add one minute per week to eventually meet the [American Heart Association] goal.”

Ready to get moving? Here’s what the experts had to say about exactly how to start exercising if you’re overweight. 

How Should You Start Exercising?

Try to remember that getting into shape is akin to training for a marathon, not a race. So start off slow and steady to get the best results and make them stick in the long term. “Always listen to your body,” says Bartlett. “Pay close attention to how your body feels during and after exercise. If you experience pain, discomfort, or extreme fatigue, it’s essential to rest. And, if necessary, adjust your workout routine.”

It might also be a good idea to invest in a personal trainer for your first few sweat sessions. Hiring a professional can help you ensure proper form, as well as reduce your risk of injuries. A private instructor can also address any potential mobility issues. In fact, some gyms even offer a trainer for free when you sign up for a new membership, so don’t be afraid to ask for a complimentary session!

“It can be very encouraging to work with someone who understands your goals,” says Bartlett. “Not everyone is at the gym for weight loss. I encourage you to focus on health. Working with someone who is certified and knowledgeable, who prioritizes health over weight loss, can be extremely motivational and set you up for success.”

Other options to get started include going for hikes with friends, taking walks outside, or even joining a community yoga class if you want to try something new. The most important thing isn’t what you do for exercise. It’s just starting to move your body as often as possible so it becomes a part of your regular routine.

How Often Should You Exercise?

How frequently you exercise is entirely up to you, so don’t let other people’s schedules or expectations dictate your workout habits. “The starting point for everyone is different,” says Michael Garcia, MD, a physician and assistant professor of medicine in the division of Clinical Nutrition at UCLA. “Also, the presence of certain medical conditions may require more or less caution with exercise. It is important to consider safety and reducing the risk of injury prior to starting.”

The truth is that doing something is always better than doing nothing. So don’t set yourself up for failure by trying to lift 50-pound weights for an hour and a half on your first day. “For most individuals, low-impact, low-duration exercises may be a good place to start,” says Garcia. “You can gradually increase the intensity over several weeks or months, but it is often better to start with a higher frequency and a lower duration, like five minutes each day for four days per week. The duration can eventually be increased over time.”

What Workouts Are Best for Beginners?

The best workout for you is the one that you’ll actually do. So find something you love by trying new workouts outside of your comfort zone, even if you’ve never done them before. This can be anything from jogging to swimming to playing pickleball! Eventually, something will click and you’ll find yourself looking forward to exercising rather than feeling like it’s just another item to tick off of your “to-do” list.

“Although it sounds counterintuitive to get into a swimsuit when you might not feel like you are in shape, I have seen a lot of beginners have great success with exercise in the water,” says Bartlett. “Classes like aqua aerobics are low-impact on the joints and tend to yield quicker results than walking. The resistance of the water provides an added challenge for the body that is not overwhelming and can be very fun!”

What Are the Benefits of Exercise?

There are countless benefits to moving more, even if it’s just gardening, walking the dog, or dancing around your living room. “Movement is important for overall health because it helps to maintain what is called functional status, which is the ability to perform daily activities like cooking and cleaning, as well as activities that get your heart rate up,” says Garcia. “Maintaining this functional status is very important for long-term health and improved mortality outcomes. In addition, exercise is important when establishing a structure for having a healthy weight. It improves cardiovascular capacity and health, builds muscle mass, and can contribute to maintaining a normal blood sugar balance.”

That’s exactly why regular workouts are so important, even after you’ve reached your goal weight. According to the Centers for Disease Control and Prevention, getting regular physical activity can improve your brain health, strengthen bones and muscles, reduce the risk of certain diseases, and help you maintain weight loss. “Working out regularly offers numerous benefits,” says Bartlett. “These include, but are not limited to, improved cardiovascular health, enhanced respiratory function, muscular strength and endurance, improved bone health, enhanced flexibility and range of motion, and better mental health.”

The Bottom Line

Establishing a regular workout routine is extremely beneficial for your overall health. Not only will raising your heart rate help you shed unwanted pounds, but you’ll also improve your physical and mental health. Just be sure to consult with a doctor before starting any new exercise routine in case you have pre-existing medical conditions or they want you to make modifications.

And, most importantly, it doesn’t matter whether you’re a former Ironman champ or a total beginner. Either way, your hard work will ultimately pay off if you stay the course. “In my opinion, exercise can and should be fun,” says Barlett. “Our bodies are designed to move, and the natural high that we get from chemicals released in our system from exercise can keep us coming back for more.”

Editorial Sources and Fact-Checking

• Recommendations for Physical Activity in Adults. American Heart Association.
• Physical Activity for Different Groups. Centers for Disease Control and Prevention.