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Exercises

Exercises for obese beginners: strength training that is easy on your knees and back

Published October 29, 2026

The best exercises for obese beginners are ones that support your body while you get stronger: squats to a chair, push-ups with your hands on a counter, band rows, and the dead bug at home; the leg press, machine chest press, lat pulldown, seated cable row and seated leg curl in a gym; plus the stationary bike, brisk walking and short farmer's walks. Start with two or three sessions a week, 2 sets of 10 to 15 reps, finishing each set with 3 reps still in the tank, and add a set or a little weight every week or two.

  1. Bodyweight Squat Quads
  2. Incline Push-Up Chest
  3. Leg Press Quads, Glutes
  4. Machine Chest Press Chest
  5. Seated Cable Row Upper Back, Lats
  6. Stationary Bike Quads, Hamstrings
  7. Brisk Walk Quads, Hamstrings, Glutes, Calves

Start at home

These four need a chair, a kitchen counter and a light band. Each one has a supported version, so you can do it from the first day and make it harder as you go.

Quads and glutes, squat to a chair

Bodyweight Squat

Quads

Sitting down to a chair and standing back up is a squat with a safety net. It trains the exact movement you use dozens of times a day, and a higher seat makes it easier.

How to do it

  1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms out in front for balance.
  2. Push your hips back and bend your knees, keeping your heels flat and your chest up.
  3. Lower until your thighs are at least parallel to the floor, deeper if your heels stay down.
  4. Drive through your whole foot to stand tall, then go straight into the next rep.

Cues

  • Heels glued to the floor
  • Knees over toes
  • Thighs to parallel or lower

Common mistakes

  • Knees caving in on the way up: push them out over your little toes.
  • Quarter squats to hit a rep count: a full-depth set of 12 beats a shallow set of 30.

Swap for: Reverse Lunge, Wall Sit, Jump Squat

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Chest and arms, hands on a counter or wall

Incline Push-Up

Chest

With your hands on a wall or kitchen counter, you push only part of your weight. Stepping your feet back a little at a time makes it harder without ever getting on the floor.

How to do it

  1. Put your hands on a bench, box or counter, a little wider than shoulder width.
  2. Walk your feet back until your body is a straight line from head to heels.
  3. Lower your chest to the edge, elbows angled about 45 degrees from your sides.
  4. Press back up until your arms are straight.

Cues

  • Body like a plank
  • Elbows at about 45 degrees
  • Higher surface, easier rep

Common mistakes

  • Hips sagging toward the floor: squeeze your glutes and brace as if you were about to be poked in the stomach.
  • Flaring the elbows straight out: tuck them back at about 45 degrees.

Swap for: Kneeling Push-Up, Close-Grip Push-Up, Bench Dip

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Upper back, band row

Band Bent-Over Row

Lats, Upper Back

A band row trains your back at home for a few dollars. Pulling the shoulders back helps you stand and sit taller.

How to do it

  1. Stand on the middle of a band, hold an end in each hand, and hinge forward with a flat back.
  2. Row your hands to your lower ribs with the elbows tucked near your body.
  3. Straighten the arms slowly and keep the hinge.

Cues

  • Elbows to your hips
  • Hold the hinge

Common mistakes

  • Standing up as you row: keep the same torso angle every rep.

Swap for: Dumbbell Bent-Over Row, Inverted Row, Seated Cable Row

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Deep abs, lying on your back

Dead Bug

Abs

Lying on your back is a supported position for your spine, and the dead bug trains your trunk without crunching. Keep your feet on the floor and move only your arms at first.

How to do it

  1. Lie face up, arms pointing up and knees bent at right angles over your hips.
  2. Press your lower back into the floor.
  3. Reach one arm overhead and the opposite leg out long, both hovering above the floor.
  4. Bring them back and repeat with the other pair.

Cues

  • Back glued down
  • Breathe out as you reach
  • Opposite arm and leg

Common mistakes

  • Letting the back arch when the leg goes long: reach less far.
  • Going fast: each rep should take about three seconds.

Swap for: Plank, Alternating Leg Raise

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Seated machines in a gym

Machines carry part of your body weight and guide the path, so all the effort goes into the muscle. You also sit down between sets, which makes a full session easier to finish.

Quads and glutes, machine press

Leg Press

Quads, Glutes

Your back is supported and you choose the load, which can be lighter than your body weight. It builds the legs without balancing or standing up from the floor.

How to do it

  1. Sit in the machine with your whole back against the pad and your feet hip-width on the platform.
  2. Release the safety handles and bend your knees, bringing the platform toward you under control.
  3. Lower until your knees are bent to about 90 degrees or a little deeper, without your lower back curling off the pad.
  4. Press the platform away until your legs are nearly straight, and repeat.

Cues

  • Lower back stays on the pad
  • Whole foot pushes
  • Stop just short of locking out

Common mistakes

  • Going so deep that your hips roll up off the seat: stop where your back stays flat.
  • Snapping the knees straight at the top: keep a soft bend.

Swap for: 45-Degree Leg Press, Hack Squat, Barbell Back Squat

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Hamstrings, seated curl

Seated Leg Curl

Hamstrings

You stay seated with your thighs held down, so it is one of the easiest machines to get in and out of. It trains the back of the thighs, which squats do little for.

How to do it

  1. Set the backrest so your knees line up with the machine's pivot, and lock the thigh pad down firmly.
  2. Rest the lower pad just above your heels with legs straight.
  3. Curl your heels down and back under the seat as far as they go.
  4. Let the pad rise slowly until your legs are straight again, and repeat.

Cues

  • Thigh pad snug
  • Pull heels under the seat
  • Two seconds on the way up

Common mistakes

  • Lifting your hips off the seat to finish the rep: tighten the thigh pad and lighten the stack.
  • Letting the stack crash between reps: control it all the way to straight legs.

Swap for: Lying Leg Curl, Romanian Deadlift, Nordic Hamstring Curl

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Chest and triceps, seated press

Machine Chest Press

Chest

Sitting upright with a back pad, you can press a weight that suits you without lying down on a bench. Adjust the seat so the handles sit at mid-chest.

How to do it

  1. Raise or lower the seat until the handles line up with the middle of your chest, then sit with your back on the pad.
  2. Take the handles with straight wrists and your shoulder blades pressed back.
  3. Push forward until your arms are nearly straight.
  4. Return slowly until your hands are level with your chest, then press again.

Cues

  • Handles at mid-chest
  • Back stays on the pad
  • Slow on the way back

Common mistakes

  • Seat too high, so your shoulders take over: lower it until the handles meet your mid-chest.
  • Stopping the handles short of your chest: let them come all the way back each rep.

Swap for: Incline Push-Up, Machine Incline Press, Flat Dumbbell Press

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Lats and biceps, seated pulldown

Lat Pulldown

Lats

The pulldown trains the same muscles as a pull-up at any weight you need. You sit with your legs under a pad, which keeps you steady.

How to do it

  1. Set the thigh pad so your legs are locked under it, then stand up and take the bar a little wider than your shoulders, palms forward.
  2. Sit down with your arms fully stretched overhead and lean back only slightly.
  3. Pull the bar to your upper chest by driving your elbows down toward your hips.
  4. Let the bar rise until your arms are straight and your shoulders lift toward your ears, then pull again.

Cues

  • Elbows to your back pockets
  • Bar to the top of the chest
  • Let the stack lift you at the top

Common mistakes

  • Leaning far back and rowing the bar to your stomach: stay nearly upright so it remains a vertical pull.
  • Stopping with the arms still bent at the top: the stretch overhead is half of what makes the pulldown work.

Swap for: Neutral-Grip Lat Pulldown, Assisted Pull-Up, Band Bent-Over Row

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Upper back, seated cable row

Seated Cable Row

Upper Back, Lats

Seated with your feet braced, you can load your upper back with no strain on your lower back. Pair it with the chest press for a balanced upper body.

How to do it

  1. Sit at the cable row with your feet on the platform and knees slightly bent, holding a close-grip handle with your arms straight.
  2. Sit tall with your chest up and let the cable pull your shoulder blades forward a little.
  3. Row the handle to your lower ribs, driving your elbows back past your torso.
  4. Return it under control until your arms are straight and your shoulders reach forward, then repeat.

Cues

  • Sit tall, no rocking
  • Handle to the belly button
  • Shoulders reach at the front

Common mistakes

  • Rocking back and forth to move the stack: your torso should stay close to upright throughout.
  • Shrugging the handle up toward your neck: pull your shoulders down before the elbows bend.

Swap for: Chest-Supported Row, Single-Arm Cable Row, Barbell Row

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Walking, cycling and carrying

Walking and the bike add steady activity that is easy on the joints, and carries build grip and posture for everyday tasks like groceries.

Legs and conditioning, walking

Brisk Walk

Quads, Hamstrings, Glutes, Calves

Walking is the easiest activity to add every day and builds the base for everything else. Start with 10 minutes and add a few minutes each week.

How to do it

  1. Walk at a pace a little faster than your normal stride.
  2. Let your arms swing from the shoulders and stand tall.
  3. Keep going until you feel warm and your breathing has picked up a little.

Cues

  • Tall posture
  • Arms swing freely

Common mistakes

  • Slouching over a phone while you walk: the arm swing is what loosens your upper back.

Swap for: Treadmill Walk, Stationary Bike, Elliptical

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Legs and conditioning, cycling

Stationary Bike

Quads, Hamstrings

The bike carries your body weight, so your knees do the pedaling without the impact of each step. A recumbent bike with a back rest is even easier on your back.

How to do it

  1. Adjust the seat to hip height when you stand beside the bike.
  2. Pedal at a light resistance with a steady, smooth cadence.
  3. Add a little resistance in the last minute so you finish slightly out of breath.

Cues

  • Smooth circles
  • Slightly warm, not tired

Common mistakes

  • Cranking heavy resistance: this is to get warm, not to train your legs before chest day.

Swap for: Air Bike, Rowing Machine, Elliptical

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Grip, shoulders and posture, carrying

Farmer's Walk

Forearms, Traps, Shoulders

Carrying two dumbbells for 20 to 30 seconds trains grip, shoulders and trunk at once, and it is exactly the work of carrying shopping bags. Start light and walk slowly.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Home first steps, two days a week

Open in the session builder
  • Workouts2× a week
  • Working sets32 a week
  • Per workout~20 min
  • EquipmentResistance Bands

You have a larger body, have not trained before, and want to start at home with a chair, a counter and a band.

Two short sessions with 2 sets each give your muscles a clear signal while your joints and tendons get used to the work. Six strength sets per session plus a walk is enough to make real progress in the first two months.

Day 1
ExerciseSets × repsRIRRest
Bodyweight SquatSit down to a chair and stand back up. 2 × 8–15 3 90 s
Incline Push-UpHands on a counter or wall. 2 × 8–15 3 75 s
Band Bent-Over Row 2 × 10–15 3 75 s
Brisk WalkSeconds. One-minute blocks back to back, about 10 minutes. 10 × 60 3 0 s

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Incline Push-Up 2 × 8–15 3 75 s
Bodyweight SquatUse a higher seat if needed. 2 × 8–15 3 90 s
Dead BugPer side. Feet stay on the floor. 2 × 5–8 3 1 min
Brisk WalkSeconds. One-minute blocks back to back, about 10 minutes. 10 × 60 3 0 s

Open Day 2 in the session builder

How to run it
Two non-consecutive days, such as Monday and Thursday. Walk on the other days when you can, even 10 minutes.
How to progress
Stop every set with about 3 reps left. When you reach 15 reps on both sets, make the move harder: a lower chair, feet farther from the counter, or a stronger band. Add 2 to 3 minutes to your walk each week.
Open in the session builder

Session 2

Gym machines, three days a week

Open in the session builder
  • Workouts3× a week
  • Working sets47 a week
  • Per workout~25 min
  • EquipmentExercise Bike, Leg Press, Chest Press, Lat Pulldown +3

You have a gym membership and want a simple routine on machines, with the bike to warm up.

Three full-body sessions put each major muscle at about 6 to 8 sets a week, a solid beginner dose. Machines let you go to 2 reps in reserve with no balance demands, and a few easy minutes on the bike start each day.

Session A
ExerciseSets × repsRIRRest
Stationary BikeSeconds. One-minute blocks back to back at an easy pace. 6 × 60 3 0 s
Leg Press1 warm-up set first 3 × 10–15 2 2 min
Machine Chest Press 3 × 10–15 2 90 s
Lat Pulldown 3 × 10–15 2 90 s

Open Session A in the session builder

Session B
ExerciseSets × repsRIRRest
Stationary BikeSeconds. One-minute blocks back to back at an easy pace. 6 × 60 3 0 s
Seated Leg Curl 3 × 10–15 2 90 s
Seated Cable Row 3 × 10–15 2 90 s
Machine Chest Press 2 × 10–15 2 90 s
Farmer's WalkSeconds per walk. Light dumbbells. 2 × 20–30 3 90 s

Open Session B in the session builder

How to run it
Three days, such as Monday, Wednesday and Friday, alternating A and B. Start each day with 5 to 10 minutes on the bike.
How to progress
Double progression: when every set reaches the top of the range with 2 reps left, go up one pin on the stack. Most machines move in small steps, so expect to add weight every week or two.
Open in the session builder

Session 3

Knees or back complain: seated work first

Open in the session builder
  • Workouts2× a week
  • Working sets36 a week
  • Per workout~25 min
  • EquipmentExercise Bike, Seated Leg Curl, Chest Press, Lat Pulldown +2

Standing or walking for long makes your knees or back ache, so you want to build strength mostly seated.

Every exercise here is done sitting or lying with support, so the load goes to the muscles you are training. Two days of 7 to 9 strength sets plus bike work let you train hard enough to improve while you build up to standing exercises.

Day 1
ExerciseSets × repsRIRRest
Stationary BikeSeconds. One-minute blocks back to back; recumbent bike if available. 10 × 60 3 0 s
Seated Leg Curl 3 × 10–15 3 90 s
Machine Chest Press 3 × 10–15 3 90 s
Lat Pulldown 3 × 10–15 3 90 s

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Stationary BikeSeconds. One-minute blocks back to back; recumbent bike if available. 10 × 60 3 0 s
Seated Cable Row 3 × 10–15 3 90 s
Leg PressFeet high on the platform, stop short of a deep knee bend. 2 × 12–15 3 2 min
Dead BugPer side. 2 × 5–8 3 1 min

Open Day 2 in the session builder

How to run it
Two days a week with two or three days between. Use the bike for 10 to 15 minutes on one or two other days if it feels good.
How to progress
Add reps before weight: get to 15 on every set with 3 reps left, then add one pin and drop back to 10. Once standing feels easier, swap the Day 2 leg press for chair squats.
Open in the session builder

Make it fit you

Questions

What is the best exercise for a beginner with a lot of weight to lose?

Walking and the stationary bike for daily activity, plus two or three days of strength work on seated machines or at home. Combining both does more than either alone.

What is the 3-3-3 rule for working out?

One version is three strength exercises, three sets, three days a week. As a first step, two sets of four exercises, twice a week, is a gentler version of the same idea.

Can I lose 20 pounds in a month?

Losing that much that fast is rare and hard to keep off. A steady loss of around half a pound to two pounds a week is more realistic, and strength training helps make sure most of it is fat.

Should I do cardio or weights first?

Both have a place. A short easy bike or walk warms you up, then lift, then walk more if you have time. If you can only do one some weeks, keep the strength days.

How long until exercise feels easier?

Most people notice they can do more reps or walk farther within three or four weeks. Logging your sessions makes that progress easy to see.