Overcoming the Initial Hurdle: How to Start Working Out When You Can’t Do a Single Pushup or Squat

Starting a fitness journey can be daunting, especially when you can’t do a single pushup or squat. It’s easy to feel overwhelmed and discouraged, but don’t let that stop you. Everyone has to start somewhere, and the most important thing is to take that first step. The key is to start small, build gradually, and stay consistent. With the right approach and mindset, you can overcome the initial hurdle and make working out a regular part of your life.

Understanding Your Current Fitness Level

Before you start working out, it’s important to understand your current fitness level. This will help you set realistic goals and avoid injury. If you can’t do a single pushup or squat, that’s okay. There are plenty of exercises you can do to build strength and endurance gradually.

Starting with Basic Exercises

Start with exercises that are easy to do and don’t require any equipment. Walking is a great way to get started. It’s low-impact, can be done anywhere, and doesn’t require any special skills or equipment. Other good options include stretching exercises and light yoga. These can help improve flexibility and balance, which are important for overall fitness.

Building Strength Gradually

Once you’ve started with basic exercises, you can gradually start to incorporate strength training. If you can’t do a pushup, start with wall pushups. Stand facing a wall, place your hands on the wall, and push yourself away from the wall. As you get stronger, you can gradually move to doing pushups on your knees, and eventually, full pushups.

Similarly, if you can’t do a squat, start with chair squats. Stand in front of a chair, lower yourself down until your butt touches the chair, then stand back up. As you get stronger, you can gradually lower the chair or move to doing squats without a chair.

Staying Consistent

The key to making progress is consistency. It’s better to do a little bit every day than to do a lot once in a while. Set a schedule for your workouts and stick to it. Even if you can only do 10 minutes a day at first, that’s okay. The important thing is to make it a habit.

Getting Support

Finally, don’t be afraid to ask for help. Consider working with a personal trainer or joining a fitness class. They can provide guidance, motivation, and support as you start your fitness journey. Remember, everyone has to start somewhere, and there’s no shame in starting at the beginning.

Starting a fitness journey can be challenging, but with the right approach, you can overcome the initial hurdle and make working out a regular part of your life. Remember, the journey of a thousand miles begins with a single step.