How to Do Any Workout, Even If You’re a Complete Beginner
The habit of training tends to build momentum: when you do something, anything, it’s easy to add more. But if you are a beginner, sometimes what you see other people do may even seem impossible to you. But this is not true: everyone has to start somewhere.
Believe it or not, experienced athletes face the same problem as beginners: everyone wants to advance further than they are now. Even people who run ridiculously fast are often upset that they cannot run even faster. When you’re just starting out, all you have to do is exercise as soon as you can – maybe you can’t run at all, but you can walk – and build from there. So here are some tips to get you started.
If you can’t squat
Many “light” bodyweight programs ask you to do squats without the extra weight. But if that’s already more than you can do, try one of the following:
- Sit in a chair and stand up.
- Lean your back against the wall and slide down until you are in a sitting position (this is called a wall squat).
- While squatting, hold onto the tabletop or back of a chair.
It’s okay for either of them to squat as low as possible, even if it’s not quite parallel . You can work to get lower over time.
If you can’t do push-ups
Push-ups are another trick you’ll find in simple beginner workouts, but not everyone can do push-ups on their first day.
Push-ups get easier the higher your arms are, and the harder the higher your feet are. So for the easiest option for beginners, place your hands on the wall at shoulder level. Lean against the wall, then return to a standing position.
When it gets easy, choose a lower surface, such as a table or countertop. Then sit down on a chair and so on. This progress is arguably better than knee push-ups because no matter what level you are at, you train by keeping your whole body straight in the plank position.
If you are not ready to lift weights
Dumbbells come in all sizes – and luckily for beginners, the smallest are also the cheapest. If your gym doesn’t have enough small dumbbells, any store that has a sporting goods section will likely have one and two pound dumbbells that you can grab and add to your gym bag.
But if you’re not even ready for dumbbells, that’s okay. A half liter water bottle weighs about a pound. It’s the same with a can of soup. Water bottles, wine bottles and milk jugs add weight; we did the math for you . You can also keep books, roller skates, or bags filled with literally anything. (Two water bottles in a grocery bag? That’s two pounds.)
Need to get started even easier? It’s okay to train with weights without using literally anything . Clench your hands into fists and perform the movements. If you watch a video of a million reps of biceps curls or triceps extensions, your arms will get tired, even if they’re empty. Just go to the water bottles as soon as you are ready.
If you are not ready to watch the video
With these replacements, you can feel ready to start following the beginner workout videos. But what if you can’t figure out what exactly is displayed on the screen?
Remember, your goal should be to do the workout at your current fitness level , not the specific reps you could theoretically do if you were in better shape. So if the video asks for 30 seconds of push-ups and you just can’t do that much, do as much as you can and rest the rest of the time.
You can jump from video to video until you find something at your level, but keep an eye out for what sounds like fun but is out of your reach. Do it anyway, tweak it or rest as needed, then bookmark it and come back to it next week. You will most likely be able to support yourself a little better, and if you keep going back to the same workout week after week, you will eventually be able to do it. Consistency creates momentum .
If you are not ready for a cycling workout
Let’s say you want to train with a Peloton style cycling instructor. You have a bike, you can pedal, but pretty quickly you get out of breath and feel like you can’t go any further.
These workouts are easy to customize: all you have to do is pay attention to the instructor’s voice and facial expressions and ignore any specific numbers. It doesn’t matter if she asks you for “20” or “50”. If the instructor looks and speaks like she is riding a light bike, adjust the resistance so that you are on a light bike. If she looks like she’s working hard but doesn’t die, adjust the resistance so you’ll work hard without dying.
If you’re not ready to run
Walk. That’s it, it’s a strategy. Walk across the room, walk across the block, walk a mile. Walk slowly. Eventually you will realize that you are going further or faster. Maybe you will reach a point where you want to start running; maybe you just enjoy the walks.
If you can’t decide where to start
Start literally anywhere . There is no wrong answer. You may start to walk, but it turns out that you hate walking. Well, you already move your body a couple of times a week, so you can switch from walking to something else.
Or maybe you start doing push-ups every day, but after a while your wrists hurt. You can fix the problem and continue push-ups , or you can look back at how far you’ve come, congratulate yourself, and choose something different to give yourself a try on the next chapter of your fitness journey. After all, you’ve already started, so why not continue?