How to Perform Any Exercise Using Video Tutorials, Even If You Are a Complete Beginner.
Exercise habits tend to build momentum: once you do something, anything, it’s easy to keep doing it. Video tutorials are an easy way to get started, but if you’re struggling to follow instructions, I’m here to help. Below are a few ways to make common exercises more accessible, as well as what to do if you can’t quite get through a video tutorial yet.
If you can’t squat
Many “light” bodyweight training programs call for performing squats without added weight. But if that’s too challenging for you, try one of the following exercises instead:
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Sit on a chair and then stand up.
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Lean your back against a wall and slide down until you are in a sitting position (this is called a wall squat).
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When performing squats, hold onto a tabletop or the back of a chair.
In any of these exercises, it’s acceptable to squat as low as possible, even if it’s not parallel to the floor . Over time, you can gradually lower your squats.
If you can’t do push-ups
Push-ups are another exercise you’ll find in simple beginner workouts, but not everyone can do one on their first day. Push-ups get easier the higher you raise your arms, and harder the higher you place your feet. So, for the easiest beginner version, place your hands on a wall at about shoulder level. Lean against the wall, then push back and stand up.
Once these exercises become easy, choose a lower surface, such as a table or countertop. Then move on to a chair, and so on. This sequence is arguably better than knee push-ups because, regardless of the level, you’re training to keep your entire body upright in a plank position.
If you’re not ready to pick up dumbbells
Dumbbells come in a variety of sizes—and luckily for beginners, the smallest ones are also the cheapest. If your gym doesn’t have the right size dumbbells, any store with a sporting goods department will likely have one- or two-pound dumbbells you can buy and stash in your gym bag.
But if you’re not even ready for dumbbells, that’s okay. A half-liter bottle of water weighs about a pound. Ditto a can of soup. Large water bottles, wine bottles, and milk jugs can add even more weight; we’ve done the math for you here . You can also carry books, roller skates, or bags full of literally anything. (Two bottles of water in a grocery bag? That’s two pounds.)
Need to start with even lighter weights? It’s okay to do strength training using literally nothing . Make fists with your hands and perform the movements. If you follow videos of millions of bicep curls or tricep extensions, your arms will get tired even if they’re empty. Just move on to water bottles whenever you’re ready.
If you can’t keep up with the pace of the video
With these substitutions, you might feel ready to start following the exercises in beginner video tutorials. But what if you can’t handle what’s shown on screen? Remember, your goal should be to perform exercises that suit your current fitness level , not a specific number of reps you could theoretically do if you were in better shape. So, if the video calls for 30 seconds of push-ups and you can only do a few reps, do as many as you can and rest for the remainder.
It’s perfectly fine to switch between videos until you find something that suits your level. Look for a video that seems interesting but slightly beyond your capabilities. Perform it, modifying or resting as needed, then bookmark it and come back to it next week. Chances are high that you’ll be able to handle the load a little better—and if you return to the same workout week after week, you’ll eventually master it. Consistency breeds momentum .
If cycling is too challenging
Let’s say you want to try a Peloton-like spin class with a trainer . You have a bike and can pedal, but you quickly run out of breath and feel like you can’t continue.
These workouts are easy to adapt: all you have to do is pay attention to the instructor’s voice and facial expression and ignore any specific numbers. It doesn’t matter whether she asks you to do “20” or “50.” If the instructor looks and sounds like she’s taking an easy ride, adjust the resistance so you can ride easily too . If she looks like she’s working hard but not dying, adjust the resistance so you’re working hard but not dying, too .
If you can’t decide where to start
Start with literally anything . There’s no wrong answer. You might start with cardio dance videos, but find you hate dancing. Well, you’re already moving a couple of times a week, so you can replace it with something else.
Or maybe you started doing push-ups every day, but after a while your wrists started hurting. You can either solve this problem and continue doing push-ups , or you can look back, evaluate your progress, congratulate yourself, and choose something else for the next stage of your fitness journey. After all, you already started, so why not keep going?