2-Day First Steps Workout
Recommended for complete beginners
Start with two manageable full-body strength-training sessions each week. Focus on learning the movements, building confidence, and developing consistency.
START THE 2-DAY PROGRAMSTART WHERE YOU ARE
Persistence made
the difference.
You do not need to know how far you can go before you begin. Persistence is how you discover it.
A PRACTICAL BEGINNING
You are not
too late.
If you are over 60 and haven't exercised in years, you may wonder whether starting now will really make a difference. It can.
You do not need an impressive gym, a demanding five-day routine or complete confidence in yourself. Begin with something you can manage and stay with it long enough to improve.
Motivation gave me a reason to begin. Consistency helped exercise become part of my life. Persistence kept me moving forward when I wasn't convinced I would get where I wanted to go.
Choose Your Beginner Workout
Everyone starts somewhere. If you’re completely new to strength training or returning after a long break, I recommend beginning with two days a week. If you’re comfortable exercising more often, you can choose the three-day program instead.
3-Day Beginner Strength Program
For beginners ready for more
Ready to train a little more often? Follow a three-day weekly routine that gives you additional training opportunities while allowing recovery between sessions.
VIEW THE 3-DAY PROGRAMPrefer extra support?
If you feel more comfortable exercising with a chair or stable support, start with my seven chair and supported exercises. You’ll find illustrated demonstrations and a simple 10–15 minute starter workout.
VIEW CHAIR & SUPPORTED EXERCISESI STARTED BY WALKING
Your starting point does not determine where you finish.
When I became a city bus driver at 46, I began gaining weight. I didn't want to reach retirement and find that I wasn't healthy enough to enjoy the life I had worked for.
Running was the first idea that came to mind, but I couldn't simply go outside and run. It was difficult, and I wasn't sure I would ever be able to do it. So I walked.
As walking became easier, I added short periods of running. I kept trying to do a little more. Eventually, without one dramatic moment, I realized I was running. Over that season, I lost approximately 20 pounds.
You do not have to run. The lesson is that I began with what I could do and persisted long enough to reach something I had doubted was possible.
THEN I FOUND MY WEIGHTS
Small improvements changed what I believed was possible.
Like many men, I had weights stored away at home. I gradually brought them out and started lifting. I wasn't expecting very much.
Then the small changes began: another repetition, a little more weight, better control and eventually visible differences in my body.
It is easy to look at someone younger, bigger or more developed and think you could never have arms, a chest or a physique like theirs. I have had those thoughts too.
You may not end up looking exactly like the person who inspired you. But striving for a goal that feels slightly out of reach can still take you much farther than you expected. You do not need to know your full potential before you begin. Persistence is how you find it.
NOTICE THE PROGRESS
Small changes
still count.
- Walking a little farther without stopping
- Standing from a chair more easily
- Completing an extra repetition
- Adding a small amount of weight
- Feeling steadier on the stairs
- Showing up when you would normally have skipped it
Be proud of these improvements. They are evidence that your effort is producing something—and they create the foundation for what comes next.
WALKING
Begin with a few minutes.
Try walking for five or ten minutes at a comfortable pace several times this week. When it becomes manageable, walk a little longer or slightly faster. There is no requirement to progress to running unless that is something you want.
MOBILITY
Become comfortable moving again.
Practise a few gentle movements: sitting down in a stable chair and standing again, raising your heels, moving your shoulders or reaching through a comfortable range. The goal is not to prove anything. It is to make movement part of your day again.
STRENGTH
Start with controlled resistance.
If you feel ready, two short full-body sessions can be enough to begin. Use body weight or light resistance, maintain good form and finish most sets knowing you could have completed another three or four good repetitions.
View the 2-day First Steps workout →USE WHAT YOU HAVE
Space and time do not have to be perfect.
At one point, I had only a six-foot by three-and-a-half-foot area in my bedroom. My bed was in front of me and the closet was behind me. It wasn't an ideal gym, but it gave me somewhere to continue.
There will also be days when you have only 20 or 30 minutes. Those minutes still count. A short workout is more valuable than the perfect workout you never begin.
Use a clear, stable area and equipment designed to support the exercise safely. My early improvised arrangements are part of my story, but proper stands, benches and supports are the better choice.
Progress without rushing.
When an exercise becomes easier, add a repetition, a little resistance or an extra set—not everything at once. Sharp pain, chest pain, faintness, unusual shortness of breath or symptoms that continue to worsen should not be ignored.
If you have a medical condition or have been inactive for a long time, speak with your healthcare professional before beginning a new exercise program. This website shares my personal experience and does not replace individual medical or rehabilitation advice.
KEEP MOVING FORWARD
You may not know yet how strong or capable you can become.
Begin with walking if that is what you can do. Begin with five minutes if that is the time you have. Be pleased with every small improvement, but don't be afraid to aspire to something more.