Beginner Workout Tips: Modify Exercises and Build Momentum
2 minutes read
Starting a workout routine can feel daunting, especially when following along with popular video workouts that seem out of reach. Fortunately, you can adapt almost any exercise to fit your current fitness level. For example, if bodyweight squats are too challenging, try standing up from a chair, doing wall squats, or holding onto a sturdy surface like a countertop for support. The key is to squat as low as you comfortably can, and gradually increase your range over time.
Pushups can also be modified easily: begin by pressing against a wall, then progress to a table or chair before attempting floor pushups. This approach allows you to maintain good form and build strength gradually, instead of struggling with knee pushups. Similarly, if you’re not ready for dumbbells, use household items like water bottles or cans of soup—one half-liter bottle is roughly one pound. Even moving your arms without any weight at all can be effective for building endurance when starting out.
Don’t worry if you can’t keep up with the pace of a workout video. Focus on doing what you can, resting as needed, and coming back to challenging routines as you improve. For cycling workouts, listen to your body rather than the instructor’s resistance numbers—adjust your effort so it matches your own capability. The most important thing is to start somewhere, stay consistent, and make adjustments as you discover what works best for you. Momentum and progress will come with time and repetition.
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