The 6 Tips for Safe & Healthy Workouts for Overweight & Middle-Aged People!


I received a question from someone asking why magazine articles and videos show workouts looked that appear too difficult to that average consumer. They said, “if a person were in that good of shape, they probably wouldn’t need to help!”

Why don’t we see advertisements for the “middle-aged and overweight” and/or “overweight/new to fitness”…

I just want to know what to do for some of my age who is also overweight! Can you make a recommendation?

Look, I totally get it. Not only do I get it, but I try to showcase all of my women on my website. Some of my best athletes are my older ones. But, back to what you want to know.

This is what I recommend, as a trainer of 5 years:

1. Make sure you warm up adequately.

warmup before workout is important

Your muscles, tendons, joints, and ligaments cannot just start moving and jumping like they used to!

Think of your muscles like tight, cold rubber bands. Have you ever found an old rubber band and tried to use it? It probably snapped! Yea,’ Nuff said. As you progress, you won’t need 20 minutes to warm up. Your body will become more conditioned and used to the routine.

2. Don’t use traditional circuit machines at a gym.

invest in a good gym trainer

Depending on your body awareness, body weight, and age, I still recommend NOT using traditional circuit machines at a gym.

Why? Because you’re forced to go with the machine’s range of motion (ROM). And, if you do not know how to properly adjust the machine for your size, you could be 5’2 ″ using the machine for someone a foot taller than you! Ask for help!!! Or, invest in a trainer. But, make sure they have experience.

3. Go for the proper compound exercise.

deadlift is one of the best exercise to start with

Just like those annoying models with 6 pack abs in the fitness magazines, you want to do compound exercise. What does that mean? You want to perform exercises using large muscle groups across multiple joints.

For instance, deadlifts work the entire posterior chain. Now, why would we want you doing a deadlift? (Think about the planet fitness commercial with the guy, “I pick things up. I put them down). Because, how many times in your life do you bend over and pick something up?

And, how many people do you know who have thrown out their backs from picking something up and putting it down? You must learn to do it correctly. But, once we reach a certain age, it’s not necessary to “go hard or go home”. We just learn proper technique.

So, learn to squat, deadlift, push, and pull. And, throw in some activities that require you to move fast for a short period of time. Then, throw in activities that force you to move at a moderate pace for a longer time.

4. The core strength.

proper workout posture is must

Develop a strong core. And what I mean is from your glutes to your neck. If you do anything. Make sure you STRETCH FOR MOBILITY AND MAKE SURE YOU STAND NICE AND TALL.

Keep your pelvis and spine aligned. If it is not, go see a physical medicine doctor and myofascial release specialist.

5. Do any exercise consistently and frequently.

be consistent with workout

Whatever set of exercise you may have chosen, to rip the maximum benefit out of it, it is vital to be consistent and stick to it. Check out what NIFS say about it.

6. Fuel for the real fit!

healthy fruit based food is better

Eat a consistent non-fad diet that is low in sugar and low in artificial sweeteners. Eat protein with every meal. Eat a wide variety of fruits and veggies.

A treadmill is also an excellent option to lose weight in a healthy way in this time of the pandemic. If you don’t own already, we have curated a list of compact and affordable treadmills that you can buy in India.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.