Start with how you move every day
Good first exercises copy everyday life: sitting down and standing up (squats to a chair), pushing (wall or counter push-ups), pulling (band rows), carrying (holding light weights while you walk) and balancing (standing on one foot near something sturdy).
Begin lighter than you think
Pick a weight or version you could do for 12 to 15 slow, controlled reps, and stop with a couple of reps left in the tank. Form comes first; weight comes later.
Two or three days a week is plenty
Give your muscles a day to recover between strength sessions. On other days, walk, stretch or do yoga. Consistency beats intensity.
Progress a little at a time
- Add a rep or two when the last few feel easy.
- Then add a little weight or a slower tempo.
- Keep a simple log so you can see the progress.
Listen to your body
Muscle effort and mild soreness the next day are normal. Sharp pain, dizziness or chest discomfort are not; stop and check with your doctor. If you have a medical condition or haven't exercised in a while, get your doctor's OK first.
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This guide is general information, not medical advice. Check with your doctor before starting a new exercise program.