Strength Training for Bigger Bodies: What Beginners Need to Know

Strength training can look intimidating from the outside. Rows of weights, complicated machines and experienced lifters can make it seem as though you need to know what you are doing before you begin.

You do not.

Strength training simply means asking your muscles to work against resistance. That resistance can come from your own body, a band, a dumbbell or a gym machine.

Why strength training is worth doing

The NHS recommends muscle-strengthening activity on at least two days a week.

Strength work can support everyday mobility, balance, bone health, joint support, confidence carrying and lifting things, and maintaining muscle as you get older.

It is not only for people who want to look muscular.

Bigger bodies may need different exercise setups

Some standard exercise demonstrations are uncomfortable or impractical in larger bodies. That does not mean the exercise is “not for you”.

You can change stance width, bench height, range of motion, hand position, whether an exercise is seated or standing, and the machine or variation used.

Good coaching adapts an exercise to the person, not the other way around.

Five useful beginner movements

1. Sit-to-stand

Sit towards the front of a sturdy chair and stand up using your legs. Sit back down under control.

2. Wall press-up

Place your hands against a wall and lower your chest towards it before pushing away.

3. Resistance-band row

Anchor a band safely, pull your elbows backwards and squeeze your shoulder blades gently. Browse resistance bands.

4. Supported squat

Hold a stable surface and lower yourself only as far as feels comfortable.

5. Dumbbell or object deadlift

Practise picking a light weight up from a raised surface while keeping it close to your body. If you want equipment for home, adjustable dumbbells can grow with you as you get stronger.

How many sets and repetitions?

Beginners do not need complicated programming.

Try one or two sets of 6–12 controlled repetitions for each movement. Choose resistance that feels challenging towards the end without forcing you to lose control. Rest between exercises.

Progress slowly

When an exercise feels easy, you can add one or two repetitions, add another set, use slightly more resistance, slow the movement down or increase the comfortable range of motion.

Change one thing at a time.

What about floor exercises?

You do not have to exercise on the floor. Some people find getting down and up uncomfortable. Many exercises can be performed standing, seated or on a bench instead.

If you do like floor work, a thicker exercise mat may feel more comfortable.

Machines can be excellent

Gym machines are sometimes dismissed as inferior to free weights. For beginners they can be extremely useful because they provide stability and make the movement easier to learn.

Not every machine accommodates every body shape, though. If a machine feels cramped or awkward, use another exercise rather than forcing yourself into it.

You deserve space in the weights area

You do not have to “earn” your way into strength training by losing weight first.

Start light, learn the movements and build from there. Strength is a skill — and skills improve through practice.

— Editorial note: General health and fitness information only; not individual medical advice.