Beginner Total Body Strength Training Home Workout for Plus-Sized & Obese Beginners

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Total Body Strength Training Workout at Home for Obese Beginners

 

My favorite personal trainer is Mary Poppins. Her phrase Well begun is half done is true for most task in life but it's exceptionally helpful when exercising for the first time in a while.

 

The purpose of this article is to make sure that if you have a significant amount of body fat to lose that you get off to a good start with your beginner's total body strength training especially if you are obese.

It’s hard enough sticking to workout program no matter your situation. I work in a gym almost every day and I miss workouts. Sometimes because I’m busy and sometimes because I don’t feel like. But add some of the realities of beginning an exercise program if you are currently (but not for long) categorized as obese or morbidly obese.

 

Some of us may struggle to find exercises and machines that fit us comfortably. Some of us may have trouble getting down on the floor or getting back up without help. Being heavier means its important to protect your hip, knee, ankles, and spine from excessive activity to prevent injury or to protect an already cranky joint.

 

If you have questions about what you need to look for when it comes to training at home or in the gym or even questions about working with an online trainer, email me or reach out to me on social media.

 

Schedule a free call to learn more by clicking on the image below:
 

Here is a sample Home Exercise Program and Gym Based Program

Perform these workout two times per week for the first two weeks. Increase to an optional third strength workout for the third and fourth weeks. Perform 1 set of each exercise the first workout. Increase to 2 sets your second workout. Week Two Perform 3 sets of each exercise.

Perform 8-10 repetitions of each set.

 

Gym Program 

  1. Leg Press
  2.  Lat Pulldown
  3. Chest Press
  4. Shoulder Press
  5. Bicep Curl
  6. Tricep Pressdown
  7. Side Bends
  8. Seated Twist


Home Program(Resistance Band) 

  1. Body Weight Squat
  2. Standing Band Row
  3. Standing Chest Press
  4. Seated Shoulder Press
  5. Standing Bicep Curl
  6. Overhead Tricep Extension
  7. Side Bends
  8. Seated Twists

Home Body Weight Program

  1. Squats
  2. Assisted Pull-ups
  3. Pushups
  4. Shoulder Circles
  5. Towel Bicep Curls
  6. Towel Tricep Extension
  7. Side Bends
  8. Seated Twist

Steps to Starting Your Beginners Strength Training Program

  1. Make sure it’s safe for you to start an exercise plan.  If it’s been a while since you have not been consistently active, have a chronic health issue or if you haven’t seen your doctor lately. It’s always a good precaution to get the ok from your doc before starting your workout program.

What to say to your Doctor.

Tell your doctor you want to start exercising and ask for advice on what to do and what to avoid.   

 

Most doctors aren’t familiar with the latest in exercise protocols. If you feel like the answers you get aren’t useful or are just too general for your liking, you may want to contact a certified personal trainer that specializes in working with very overweight or obese people.  They will make a training plan for you that you can take back to your physicians for approval or a few adjustments so that it is safe for your particular circumstance.

 

If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out my popular 1-on-1 Online Coaching Program.

 

We build a workout program specific to YOUR goals, we help you make better food choices (which is 90% of the battle), and we help keep you accountable.

 

No guesswork. No confusion about what to do next. Just a coach you can text with questions, that builds a program for you, and can even check your form via video!

 

Schedule a free call to learn more by clicking on the image below:

 

If you have questions about what you need to look for when it comes to training at home or in the gym or even questions about working with an online trainer, email me or reach out to me on social media.


 

2. Get proper footwear and some comfortable workout wear.

It’s a bit of a challenge to find good workout wear and shoes if you are a little on the obese size.


 

A good place to start is finding some good shoes that are going to give you good support and that will promote the health of your joints. You will want them to last a while without breaking the budget to get started.

 

If you are just beginning your work out and strength training program. It’s perfectly fine to workout in running or walking shoes.

 

But as you progress you find it beneficial to get some more specialized training shoes. You should look for a low profile show that is flexible enough for body weight drills and general sports movements, comfortable enough for some sprinting and middle distance runs, stable enough for weightlifting movements and durable enough to take everyday wear and tear.

 

A good example is the Nike Metcon 2 (current Amazon price)

 

Picking workout wear. They are a myriad of good options for gym wear.  The general things to look for wicking fabrics. They will help make your workout more comfortable by not being completed soaked with sweat. Which makes your clothes heavy and uncomfortable.

 

Familiarize Yourself with Your Workout Before Doing the First Real One

Even after being a fitness trainer for all these years. Whenever I begin a new program I always perform a walk through or dry run of the exercises.  I use a PVC pipe or broomstick to practice complicated lifts, if it’s a new piece of strength equipment I take the time to learn how to adjust the seat, adjust the weights up or down, how to adjust the handles to fit my height/width and check for any worn or damaged parts just for safety sake.

I’ll do a form check in a mirror or shoot a quick video and compare it to the instructional video or diagram if I need to do so.  If you get a program from me it includes video demos that you can watch right on your phone or computer.

Now it’s your turn.  Take your workout sheet out and follow the steps to see if they make sense to you. Do you need to modify any of the exercises for aches, pains or injury? Do you know where the machines are if you are doing the gym program? Do you have enough space at home if you decide to train there?

Your First Workout.

Now that you know it’s safe to workout, you have comfortable workout gear, you have a basic understanding of how to do your workout, it’s time to actually workout.

Selecting your Weights. How heavy should I lift

Gym Program

Beginners Guide to Leg Press

Machine Leg Press

1. Sit on a leg press machine, and place your feet against the pad about shoulder width apart. Make sure your knees are bent at the start of the exercise.

2. Slowly push against the pad using your heels until your knees are almost straight. Do not lock your knees straight at the peak of this exercise. Then move back into the start position.

3. Repeat for each rep.

 

Wide Grip Lat Pulldown

1.Grasp the bar using a shoulder-width grip with your arms extended straight overhead.

2.Pull the bar down in front to the top of your chest, bending at the elbows.

3.Straighten your arms fully, returning the bar to the top position.

 

Machine Seated Chest Press (Horizontal Grip)

1.Sit upright making sure back is rested on the backrest, both hands holding the horizontal position handles and close to your shoulders, elbows bent.

2.Push both handles forward to a straight arm position in front of your chest.

3.Bending at the elbows, slowly return to starting position.

4.Repeat.

 

Machine Seated Shoulder Press

1.Sit upright at a shoulder press machine, holding the inside handles at shoulder height with your palms facing in and your elbows bent.

2.Press the handles overhead, extending your arms fully.

3.Lower the handles returning to starting position.

4.Repeat.

Dumbbell Bicep Curl

  1. Stand up straight with arms hanging and dumbbells in both hands, palms facing in.

  2. Curl dumbbells for both arms at once, twising your wrists on the way up and keeping your elbows still.

  3. Slowly lower repeat.

 

Standing Cable Tricep Push Down (Bar)

1.Grip the bar in both hands at chest level with your elbows bent.

2.Push the bar down, fully extending your arms and keeping your shoulders steady.

3.Your hands should finish at the top of your thighs in the downward position.

 

Dumbbell Side Bends

  1. Stand straight up with a dumbbell in your right hand and your back straight. Place your left hand on your waist.

  2. Begin by bending to the right as far as you can, and then to the left as far as you can, using only your waist.

  3. After completing your target number of reps, switch the dumbbell to the other hand and repeat.

 

Med Ball Twist

1. Holding a medicine ball, stand upright with arms extended straight out in front of you. 2. Bring the ball to one side, twisting at your torso, keeping arms straight. 3. Bring the ball to the other side. 4. Repeat.

 

 

Home Body Weight Workout for Obese Beginners

Body Weight Squat


 

Pushups( easiest version to the hardest) Pick the version that best suits your current level

 

Superman Push Up

1. Lie face down, legs straight, feet together, palms on the floor and elbows bent. 2. Push upwards as powerfully as possible from both your hands and feet, propelling yourself upwards into the air, they have to be off the ground. Extend your arms forward while in the air so that your body is in a straight line. 3.Land back into starting position. 4. Repeat.

 

Kneeling Push Up

1. Support your body on your knees and hands with your elbows bent, legs crossed, feet raised and your chest nearly touching the floor. 2. Push up to a straight arm position. 3. Lower your body returning to starting position. 4. Repeat.

 

Push Up

1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning to starting position. 4. Repeat.

Two options for Back exercises at home but equipment is needed.

 

Assisted Chin Up

1. Grab a pull up bar, palms facing you, arms and legs straightened making your body hang, the foot is supported by a resistance band, the other foot wrapped around the other. 2. Pull your body upwards until your chin is just over the bar. 3. Lower your body returning to starting position. 4. Repeat.

 

Suspension High Row

1. For this exercise, keep your core engaged and glutes on to maintain a neutral spine. 2. When performing the row itself, you wanna pull back from the shoulder, keep the elbows at or above shoulder height as well as the hand coming above the shoulder. 3.If you need to make this exercise easier, walk your feet further away from the straps. If you wanna make it more challenging, walk your feet closer to the straps.

 

Arm Circles

Arm Circles Instructions

  1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
  2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
  3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going in the opposite direction.

Tip: Ten second movements equal one set and each circle equals one repetition.

Variations: As you get stronger you can use some light resistance.

Dumbbell Side Bends

Stand straight up with a dumbbell in your right hand and your back straight. Place your left hand on your waist. Begin by bending to the right as far as you can, and then to the left as far as you can, using only your waist. After completing your target number of reps, switch the dumbbell to the other hand and repeat.

 

Med Ball Twist

1. Holding a medicine ball, stand upright with arms extended straight out in front of you. 2. Bring the ball to one side, twisting at your torso, keeping arms straight. 3. Bring the ball to the other side. 4. Repeat.

 

Bicep Towel Curl

1. Roll up a bath towel, lengthwise, and with your left hand hold an end of the towel.  Grab the rolled-up towel with your right hand, your palms facing up.

2. Start with your arms extended and resting comfortably in front of your body. While your left arm pulls down slightly to provide resistance, bend your right elbow and pull your hand up toward your shoulder.

3. Pause for a count of two, lower your hand against the resistance to complete one repetition and repeat. Aim for eight to 12 reps.

Repeat for other arm. Switch sides until the required number of sets have been performed.

 

Tricep Towel Extension

1. Starting Position pick up a towel hold it at one end and guide the arm up so that the towel hangs down your back, your arm is bent the forearm is arranged behind your head, the elbow points grasp the other end of the towel behind the back with the free hand your feet are hip-width apart, your posture upright

2. Stretch out the upper arm almost fully, the opposite arm gives you resistance
hold against the movement of the upper arm, you choose how intensive you want to work out the upper arms are inactive invert the motion and pull the towel down again slowly switch sides and repeat several times tip for the workout you can work out isometrically if you constantly hold the tension in the lower arm


 

Beginner Resistance Band Workout for Obese Exercisers

 

Here are the steps to learning Resistance Band Squat:

1) Stand on band with feet shoulder width apart and hold the handles next to your shoulders so the band is behind the back of your arms.

2) Slowly sit down and back into squat position keeping abdominals tight and chest lifted.

3) Press back up through heels, squeezing glutes.


 

Resistance Band Rows:

Here are the steps to performing Resistance Band Row:

1) Begin in a seated position on the floor with legs straight out in front of you.

2) Holding handles, place the center of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.

 


3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.

4) Pull the handles back until they are next to your side and elbows are behind you. Slowly release.


 

Standing Chest Press

Loop the band through a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. Your hands should be at your chest, elbows up and palms facing down (A). Press the handles forward and together at the same time (B). Return slowly, being careful not to go past your shoulders. That's one rep. Do 12 to 15.

 

Standing Shoulder Press

Here are the steps to performing Resistance Band Overhead Press:

1) Stand with both feet on the center of the band, hip-width apart.

2) Bring handles of the band above shoulders so that elbows are bent 90 degrees.

3) Press arms straight up, keeping shoulders down. Slowly lower back above shoulders. Repeat.

 

Standing Resistance Band Bicep Curl

Here are the steps to performing Resistance Band Bicep Curl:

1) Stand with both feet on resistance band holding handles long next to your sides with palms facing forward.

2) Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.

3) Slowly release arms back down to starting position.

Targets: biceps

 

Standing Resistance Band Tricep Extensions

 

How To Do Resistance Band Tricep Extensions:

  1. Stand with one foot slightly in front of the other and place the center of the band under the back foot.

  2. Bring handles together straight up above the top of your head.

  3. Slowly lower handles behind the back of your head until elbows are bent 90 degrees, keeping elbows close to the side of your head.

  4. Press hands back up overhead slowly.

 

Standing Resistance Band Side Bend

1. Start standing with the resistance band under the arches of your feet. Hold the handles and bring your RIGHT hand up to 90-degree bend, as if in a goalpost position.  Press your arm up overhead, and lean to the LEFT as you squeeze through the LEFT side obliques. With control lower unbend to the starting position, and repeat. Complete 10-15 repetitions on the RIGHT side, then switch to the left.

 

Standing Oblique Twist

With the band under your feet, cross the resistance band in front of you, making an “X” and hold onto the handles. Row only the RIGHT arm up, in an upright row, and as you pull the hand up towards the shoulder, twist to the RIGHT, using the obliques. Make sure to keep the hips steady and pointing forward. Repeat for 15 repetitions, then switch sides.


 

These three workouts should help you get started with your total body strength training if you’re just starting or just getting back in shape. Take your time. Be consistent. Track your workout progress.

 

One last thing. I know that getting started with exercise can be intimidating, especially if you’re starting out. It’s why we created our own experience for our community.

 

If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out my popular 1-on-1 Online Coaching Program.

 

We build a workout program specific to YOUR goals, we help you make better food choices (which is 90% of the battle), and we help keep you accountable.

 

No guesswork. No confusion about what to do next. Just a coach you can text with questions, that builds a program for you, and can even check your form via video!

 

Schedule a free call to learn more by clicking on the image below:


 

If you have questions about what you need to look for when it comes to training with a coach in person or even questions about working with an online trainer, email me or reach out to me on social media.

 

Love, Peace and Less Chicken Grease

Alton Skinner