Best Exercises to Start Working Out (Even if You’re Out of Shape!)

Struggling to get started with exercise? You’re not alone! Whether you’ve taken a long break or never worked out before, starting from scratch can feel intimidating. The good news? You don’t need to be fit to begin—you just need the right approach.

💡 Grab your free Beginner’s Home Workout Cheat Sheet to kickstart your journey with confidence!

Why Starting Small Matters

Many people make the mistake of jumping into intense workouts too soon, only to end up sore, frustrated, or even injured. Instead of pushing too hard, focus on simple, effective exercises that build strength, flexibility, and endurance without overwhelming your body.

Let’s break down the best beginner-friendly exercises to get you moving!

1. Seated or Standing Marches (Low-Impact Cardio)

If you feel out of shape, jumping into high-intensity cardio isn’t necessary. Start with marching in place to build endurance and get your heart rate up.

• How to do it: Stand or sit tall, lift one knee at a time, and swing your arms naturally.
• Make it easier: Go at a slow pace and keep movements small.
• Make it harder: Speed up or lift your knees higher.

💡 Why it helps: Great for circulation, gentle on the joints, and improves overall stamina.

2. Wall Push-Ups (Upper Body Strength)

Traditional push-ups might feel too difficult at first, but wall push-ups allow you to strengthen your arms, chest, and shoulders in a manageable way.

• How to do it: Place your hands on a wall, step back slightly, and lower your chest toward the wall, then push back up.
• Make it easier: Stand closer to the wall.
• Make it harder: Use a countertop or progress to knee push-ups.

💡 Why it helps: Builds strength in your arms and shoulders while improving posture.

3. Chair Squats (Lower Body Strength)

Squats are one of the best exercises for building leg and glute strength, but if they feel tough, try chair squats instead!

• How to do it: Sit in a sturdy chair, push through your heels to stand up, then slowly sit back down.
• Make it easier: Use a higher chair or add arm support.
• Make it harder: Lower slower or hold a light weight.

💡 Why it helps: Strengthens your legs, making everyday movements easier.

4. Seated or Standing Side Leg Raises (Hip & Core Stability)

Struggling with balance? These gentle leg lifts strengthen your hips, making walking and standing easier.

• How to do it: Stand (or sit) tall, lift one leg to the side, then lower it. Switch legs.
• Make it easier: Hold onto a chair for support.
• Make it harder: Add a resistance band.

💡 Why it helps: Improves stability, balance, and core strength.

5. Gentle Seated or Standing Stretches (Flexibility & Mobility)

Flexibility is just as important as strength! Shoulder rolls, neck stretches, and seated hamstring stretches can help loosen up tight muscles.

💡 Why it helps: Reduces stiffness, improves range of motion, and makes movement feel more natural.

Need a Simple, Structured Plan?

🌟 Try the 4-Week Quick Start Beginner Workout Plan! 🌟

If you’re ready for a little more structure but still want a beginner-friendly approach, this 4-week plan gradually builds strength, endurance, and flexibility—all from home!

Putting It All Together (A Simple Beginner Routine)

Start with just 5–10 minutes a day and gradually increase as you get stronger. Here’s a quick beginner routine to try:

✅ March in place – 1 minute
✅ Wall push-ups – 10 reps
✅ Chair squats – 10 reps
✅ Side leg raises – 10 per leg
✅ Stretch it out!

Repeat 2–3 times if you feel good!

Ready to Keep Going?

Starting is the hardest part, but small, consistent steps lead to big results!

🎯 Take the next step: Download your FREE 10-Minute Workout for Beginners at Home PDF and start feeling stronger today!

📌 Pin this post on Pinterest so you can revisit it later. Follow me here for more beginner-friendly fitness tips!

You may also like: How to Work Out Without Feeling Embarrassed or Awkward