Workout 101 - What’s Best For Plus Size?

Starting a fitness journey as a plus-size or overweight individual can feel intimidating, but it doesn’t have to be. The most effective workouts are not the hardest ones; they’re the ones that are safe, sustainable, and kind to your body. Whether your goal is weight loss, better energy, improved mobility, or overall health, the right approach makes all the difference.

This guide breaks down smart workout choices by weight range, alongside sleep, nutrition, and recovery practices that support long-term success without unnecessary strain.

Start Smart: Why Low-Impact Matters

When carrying extra weight, your joints, tendons, and cardiovascular system work harder. High-impact exercises like running or jumping too early can increase the risk of injury and burnout. Instead, beginning with low-impact cardio helps burn fat, build endurance, and condition your body safely.

Think of this phase as building the foundation, not rushing the results.

Best Workouts for Individuals Over 110kg

For individuals over 110kg or just starting out your weight loss or workout journey, the priority is joint safety, consistency, and cardiovascular conditioning. Start light and slow with regular or brisk-walking (covering minimally 4-5km), incline walking, stationary cycling and swimming. The frequency should be approximately 2-3 days a week, with each session to be around 30 to 45 minutes. 

Why not jogging or running yet? Running places 2–3 times your body weight on the knees and ankles. Brisk walking can burn fat just as effectively, without excess joint stress.

What to do when its wet and chilling out there for outdoor activities? Check out this light workout video guide you can follow in the comfort of your home to ensure your routine is undisturbed. 

Workouts for Individuals Between 90–100kg

For individuals who has achieve a success weight loss, YAY YOU! As strength and endurance improve, individuals in the 90–100kg range can gradually introduce moderate-intensity training.

At this stage, we will still be targeting on losing excess weight, with added intensity. Cardio progression kicks in with brisk walking incorporated to slow jogging. This helps to ensure your stamina performs better and to prevents weight and muscles from entering the stagnant state too early. How to do it - jog for 1-2 minutes and brisk walk for 3-5 minutes on repeat for each session. 

For other cardio options, pacing yourself as you walk up flight of stairs or cycling with moderate resistance does the same effect. At this stage, you may also include strength training such as bodyweight squats, modified lunges or simple core stability work. 

These workout helps you with metabolic efficiency—burning calories while preserving muscle.

Workouts for Individuals Between 70 - 90kg

For individuals who falls in the not-so plus size between 65-90kg, depending on your height, we would recommend a blended cardio and strength training to not only lose weight, but to build muscle and toning up your body. 

The routine will include lifting weights, core muscle trainings followed by cardio such as running and jogging on alternate days, up to 5 days a week. It is recommended not to do cardio and strength training on the same day due to the "interference effect" where cardio before or after weights training can make you more tired, thus resulting in unsustainable workout routine. 

Complementing a Healthier Workout Routine 

A healthier workout routine is not just having the right training, often time we push our limits intentionally to see results fast and in turn, causes potential injuries and fatigue overtime. Knowing your limits and gradually increasing the intensity can help one build sustainable resistance in your workout journey. 

Plan Your Sleep Schedule 

Besides planning a workout schedule, your sleep also plays a part. Sleep plays a massive role in fat loss and recovery, especially for overweight individuals as poor sleeps contributes to increased hunger hormones, stress and slow muscle recovery. 

Psychologically, poor sleeps may lead you to having little to no motivation to carry out your workout activities as planned. 

Plan Your Meals 

For individuals aiming to achieve weight loss results, it is recommended to gradually cut off food amount rather than doing it overnight. This will help your gastric system adapt comfortably, prevent extreme hunger spikes, support stable energy levels, and reduce stress on your metabolism, making your weight loss journey more sustainable and easier to maintain long term.

Reduce carbs or replace with low carbs options such as sweet potato, avocado and pumpkin. It is also important to preferably consume white meat as meat helps with muscle repair. Avoid consuming too much processed food such as nuggets, sausages or canned food as these food are usually packed with extra seasoning and salt contents which may result in water retention. 

Final Thoughts: Progress Over Perfection

The best workout for plus-size individuals is the one that fits your body today, not where you think you should be. Starting with walking instead of running, prioritizing sleep, fueling properly, and allowing recovery isn’t taking the easy way out, it’s taking the smart one. Consistency, patience, and self-respect will always outperform intensity alone.