By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
Your Fitness Journey Starts at Home: A Personal Trainer’s Promise
In my decade of working as a personal trainer in the City of London, I’ve had the privilege of helping hundreds of people transform their lives through fitness. Some of my most rewarding experiences have been working with plus-size beginners who thought fitness wasn’t for them. Let me tell you something I tell every client: fitness is for everybody, and your journey starts exactly where you are right now.
I’ve seen the fear in clients’ eyes when they first walk into a gym. The self-doubt, the worry about judgment, the feeling that they don’t belong. That’s why I’ve developed this comprehensive home workout plan specifically for plus-size beginners. You don’t need a gym membership, fancy equipment, or perfect form to start building strength and confidence.
This guide contains everything I’ve learned from training people of all sizes and fitness levels. You’ll discover the same exercises I use with my clients, learn how to build a sustainable routine, and understand how the 12reps app can support your journey every step of the way. Most importantly, you’ll learn that your size doesn’t determine your potential – your commitment does.
Why I Always Start Plus-Size Clients with Strength Training
After ten years in this industry, I can tell you with absolute certainty that strength training is the best place for plus-size beginners to start their fitness journey. Here’s why I recommend it to every client, regardless of their size.
The Science Behind My Approach
As someone with a BSc in Sport and Exercise Science, I understand what happens in your body when you strength train. Your muscles don’t just get stronger during the workout – they continue burning calories for up to 24 hours afterwards. This is called excess post-exercise oxygen consumption (EPOC), and it’s why I prioritise strength training over endless cardio.
I’ve watched clients transform their metabolism through consistent strength training. Every pound of muscle you build burns an additional 6-10 calories per day just to maintain itself. Over time, this adds up to significant changes in your body composition and energy levels.
But the benefits go beyond the physical. In my experience, strength training builds mental resilience like nothing else. When a client deadlifts their bodyweight for the first time, or completes their first proper push-up, the confidence boost is immediate and lasting.
Breaking Through the Mental Barriers I See Every Day
I’ve worked with clients who believed they needed to lose weight before they could start exercising. This backwards thinking keeps people stuck, and I make it my mission to change this mindset from the very beginning.
One of my clients, Nani, came to me convinced she was “too heavy” to exercise. She’d tried gym memberships before but felt intimidated and out of place. We started with home workouts using the exact plan I’m sharing with you. Six months later, she was deadlifting 80kg and had the confidence to join group fitness classes.
The truth I share with every client is this: exercise isn’t punishment for your body – it’s a celebration of what your body can do. Every workout is an investment in your future self, regardless of the number on the scale.
Why Home Workouts Work So Well for My Plus-Size Clients
Over the years, I’ve noticed that my plus-size clients often make faster progress when they start at home. There’s something powerful about building strength in a safe, judgment-free environment. You can focus entirely on the movement, listen to your body, and build confidence without external pressure.
I’ve designed this program using the same principles I use with my in-person clients. The exercises are scalable, safe, and effective. Most importantly, they work with your body, not against it.
My Proven Home Workout System for Plus-Size Beginners
These are the exact exercises I use with my plus-size clients when we start their fitness journey. I’ve chosen each movement for its effectiveness, safety, and ability to be modified as you get stronger.
Foundation Movements I Teach Every Client
Chair-Assisted Squats: This is where I start every client. Sit in a sturdy chair, then stand up without using your hands. If that’s too challenging initially, use your hands for assistance. I tell my clients this movement mimics getting out of bed, off the toilet, or out of a car – it’s functional strength that improves daily life immediately.
Wall Push-Ups: Stand arm’s length from a wall and push against it. I love this exercise because it progressively builds upper-body strength. As you get stronger, you can step further from the wall to increase difficulty. Eventually, you’ll progress to incline push-ups, then knee push-ups, then full push-ups.
Supported Planks: Start on your knees and forearms. I have clients hold this for just 10 seconds initially. The key is perfect form, not duration. As your core gets stronger, we gradually increase the hold time.
Standing Marching: Hold onto a chair for balance and lift your knees alternately. This gentle cardio exercise safely raises your heart rate while improving balance and coordination.
The Progression System I Use with All My Clients
What makes my approach different is the systematic progression. I never throw clients into the deep end. We start with movements you can definitely complete, then gradually increase difficulty.
Week 1-2: Master the basic movements with perfect form Week 3-4: Increase repetitions or hold times Week 5-6: Add slight variations or combine movements Week 7-8: Introduce more challenging versions
This progression system works because it builds confidence alongside strength. Every week, you’ll feel more capable than the week before.
Low-Impact Cardio Options That Actually Work
I’m not a fan of punishing cardio sessions, especially for beginners. Instead, I focus on sustainable activities that you can do consistently.
Walking Programs: I start clients with 5-10 minutes of walking, either outdoors or around the house. We gradually build to 20-30 minutes. Walking is underrated – it’s one of the best fat-burning exercises available.
Chair-Based Cardio: For clients with mobility concerns, I design seated cardio routines. Arm movements like boxing motions or overhead reaches, combined with gentle leg movements, create an effective full-body workout.
Dancing: I always tell clients to put on their favorite music and move however feels good. Dancing is cardio that doesn’t feel like exercise, and consistency is more important than intensity.
How I Structure Home Workout Plans for Maximum Success
After training hundreds of people, I’ve learned that structure is everything. Having a clear plan removes guesswork and helps build the exercise habit gradually.
My First Month Protocol
This is the exact schedule I give to plus-size beginners:
Week 1-2: Foundation Building – 3 days per week, 15-20 minutes per session – Focus on learning proper form – Rest days for recovery and gentle stretching – Goal: Build the habit and confidence
Week 3-4: Gentle Progression – 3-4 days per week, 20-25 minutes per session – Add more repetitions or hold positions longer – Include one day of gentle cardio – Goal: Increase exercise tolerance
I always tell clients that consistency beats intensity. It’s better to do 15 minutes every other day than to attempt hour-long sessions and burn out.
The Warm-Up and Cool-Down Protocol I Never Skip
In my experience, injuries happen when people skip warm-ups. I make this non-negotiable for all my clients.
My 5-Minute Warm-Up: – Gentle arm circles and leg swings – Marching in place for 1-2 minutes – Light stretching of major muscle groups – Deep breathing to prepare mentally
My 5-Minute Cool-Down: – Gentle stretching while muscles are warm – Deep breathing to lower heart rate – Positive self-talk about what you accomplished – Hydration and rest
The 12reps app includes my guided warm-ups and cool-downs with every workout, ensuring you never skip these crucial components.
How I Track Progress with Plus-Size Clients
The scale can be discouraging, especially in the beginning. That’s why I teach my clients to track progress in multiple ways:
Functional Improvements I Look For: – Climbing stairs without getting winded – Carrying groceries with ease – Playing with children or pets longer – Better sleep quality and energy levels
Exercise Progression Markers: – Number of repetitions completed – Duration of cardio exercises – How exercises feel (easier over time) – Recovery time between exercises
Mental Health Benefits I Always See: – Improved mood and confidence – Better stress management – Sense of accomplishment – Increased motivation in other life areas
My Approach to Nutrition for Plus-Size Beginners
As a personal trainer, I’m not a nutritionist, but I’ve learned what works for my clients over the years. My approach is simple: focus on nourishment, not restriction.
The Eating Guidelines I Share with Every Client
Fuel Your Workouts: I tell clients to eat regular meals to support their training. Skipping meals slows your metabolism and makes workouts harder.
Protein at Every Meal: This helps with muscle recovery and keeps you feeling full. I recommend 20-30 grams per meal – think eggs, chicken, fish, or beans.
Stay Hydrated: Dehydration makes everything harder. I have clients drink water before, during, and after workouts.
Listen to Your Body: Eat when you’re hungry, stop when you’re satisfied. This sounds simple, but it’s revolutionary for many clients.
Pre and Post-Workout Nutrition Tips
Before Exercise: If you’re hungry, have a light snack 30-60 minutes before working out. A piece of fruit or a small handful of nuts works well.
After Exercise: Within 2 hours of strength training, have some protein and carbs. This helps your muscles recover and grow stronger.
The key is not to overcomplicate it. Focus on whole foods when possible, but don’t stress about perfection.
Why I Recommend the 12reps App to All My Clients
Personalised Approach: Just like I do with in-person clients, the app creates routines based on your current fitness level, available time, and equipment. No cookie-cutter programs.
Exercise Modifications: This is crucial for plus-size beginners. Every exercise includes easier and harder versions, allowing for proper progression. Can’t do a regular push-up? The app shows you wall push-ups, incline push-ups, and knee push-ups.
Video Demonstrations: Clear instruction is everything. The app’s professional videos show you exactly how to perform each exercise safely, just like I would demonstrate in person.
Progress Tracking: The app celebrates all types of progress, not just weight loss. It tracks strength gains, endurance improvements, and consistency streaks – the same metrics I use with my clients.
How I Recommend Getting Started
Download the 12reps app and complete the initial assessment honestly. Tell it you’re a beginner, prefer home workouts, and want to build confidence along with strength. The app will create a gentle introduction to exercise that grows with you.
Start with the beginner routines and trust the process. The app will gradually introduce new exercises and increase intensity as you get stronger and more confident, just like I would with an in-person client.
Safety Guidelines I Never Compromise On
In ten years of training, I’ve learned that safety must always come first. Here are the non-negotiable safety guidelines I share with every plus-size client.
Understanding Your Body’s Signals
I teach all my clients to distinguish between normal exercise sensations and warning signs:
Normal Exercise Sensations: – Mild muscle fatigue during exercise – Light breathlessness that recovers within minutes – Mild muscle soreness 24-48 hours later – Feeling energised after workouts
Warning Signs to Stop Immediately: – Sharp, sudden pain – Dizziness or lightheadedness – Chest pain or pressure – Extreme breathlessness that doesn’t improve with rest
When in doubt, stop and rest. It’s better to be cautious than injured.
Exercise Modifications I Use for Different Needs
For Joint Concerns: I always provide chair-supported versions of standing exercises. Use chairs for support, choose low-impact over high-impact movements, and modify range of motion as needed.
For Balance Issues: Keep one hand on a wall or chair for support during standing exercises. There’s no shame in using assistance – it’s smart training.
For Limited Mobility: Focus on upper body movements while seated, or lower body movements while holding onto something stable. Every movement counts.
Building Exercise Tolerance Safely
I start every client with shorter workouts and gradually increase duration. It’s better to exercise for 10 minutes consistently than to attempt 45 minutes and burn out.
Your body will adapt quickly to regular movement. What feels challenging in week one will feel much easier by week four. Trust the process and be patient with yourself.
Why I Recommend the 12reps App to All My Clients
After years of in-person training, I was excited to discover an app that aligns with my training philosophy. The 12reps app understands that fitness isn’t one-size-fits-all, especially for plus-size beginners.
Features That Match My Training Style
Personalised Approach: Just like I do with in-person clients, the app creates routines based on your current fitness level, available time, and equipment. No cookie-cutter programs.
Exercise Modifications: This is crucial for plus-size beginners. Every exercise includes easier and harder versions, allowing for proper progression. Can’t do a regular push-up? The app shows you wall push-ups, incline push-ups, and knee push-ups.
Video Demonstrations: Clear instruction is everything. The app’s professional videos show you exactly how to perform each exercise safely, just like I would demonstrate in person.
Progress Tracking: The app celebrates all types of progress, not just weight loss. It tracks strength gains, endurance improvements, and consistency streaks – the same metrics I use with my clients.
How I Recommend Getting Started
Download the 12reps app and complete the initial assessment honestly. Tell it you’re a beginner, prefer home workouts, and want to build confidence along with strength. The app will create a gentle introduction to exercise that grows with you.
Start with the beginner routines and trust the process. The app will gradually introduce new exercises and increase intensity as you get stronger and more confident, just like I would with an in-person client.
Safety Guidelines I Never Compromise On
In ten years of training, I’ve learned that safety must always come first. Here are the non-negotiable safety guidelines I share with every plus-size client.
Understanding Your Body’s Signals
I teach all my clients to distinguish between normal exercise sensations and warning signs:
Normal Exercise Sensations: – Mild muscle fatigue during exercise – Light breathlessness that recovers within minutes – Mild muscle soreness 24-48 hours later – Feeling energised after workouts
Warning Signs to Stop Immediately: – Sharp, sudden pain – Dizziness or lightheadedness – Chest pain or pressure – Extreme breathlessness that doesn’t improve with rest
When in doubt, stop and rest. It’s better to be cautious than injured.
Exercise Modifications I Use for Different Needs
For Joint Concerns: I always provide chair-supported versions of standing exercises. Use chairs for support, choose low-impact over high-impact movements, and modify range of motion as needed.
For Balance Issues: Keep one hand on a wall or chair for support during standing exercises. There’s no shame in using assistance – it’s smart training.
For Limited Mobility: Focus on upper body movements while seated, or lower body movements while holding onto something stable. Every movement counts.
Building Exercise Tolerance Safely
I start every client with shorter workouts and gradually increase duration. It’s better to exercise for 10 minutes consistently than to attempt 45 minutes and burn out.
Your body will adapt quickly to regular movement. What feels challenging in week one will feel much easier by week four. Trust the process and be patient with yourself.
Real Client Success Stories That Inspire Me Every Day
Let me share some stories from my years of training plus-size beginners. These aren’t exceptional people – they’re regular individuals who decided to start where they were.
Maria’s Transformation: Maria came to me at 38, convinced she was too heavy to exercise safely. We began with 10-minute home workouts that included chair-assisted squats and wall push-ups. She was terrified of gyms and had convinced herself that fitness wasn’t for people like her.
Six months later, Maria was doing 30-minute workouts and had built incredible strength. But more importantly, she’d gained unshakeable confidence. She told me, “The physical changes are great, but the mental transformation is life-changing. I feel capable of anything now.”
David’s Journey: David, 45, had severe gym anxiety after a bad experience years earlier. We worked exclusively with home workouts for eight months. He learned proper form, built strength, and most importantly, rediscovered his love of movement.
Eventually, David felt confident enough to join group fitness classes. He recently sent me a photo from his first 5K race. It all started with those first home workouts and the belief that he was worth investing in.
Janet’s Breakthrough: Janet was 52 when she started training with me. She’d been told by a previous trainer that she needed to lose weight before she could do “real” exercise. This backwards thinking had kept her stuck for years.
We started with gentle movements and focused on how exercise made her feel rather than how it made her look. Within three months, Janet was deadlifting with proper form and had more energy than she’d had in decades. She’s now one of my most consistent clients and an inspiration to everyone around her.
Your Transformation Journey Begins Today
After ten years of helping people transform their lives through fitness, I can tell you with absolute certainty that you have everything you need to succeed. Your size doesn’t determine your potential – your commitment does.
I’ve seen incredible transformations from people who started exactly where you are right now. They weren’t special or gifted – they were regular people who decided to invest in themselves and trust the process.
The program I’ve shared with you contains the same principles I use with my most successful clients. The exercises are proven, the progression is systematic, and the approach is sustainable. Most importantly, it’s designed to build confidence alongside strength.
Remember what I tell every client on their first day: you don’t need to be perfect, and you don’t need to transform overnight. You just need to start where you are and commit to showing up for yourself consistently.
Your body is capable of amazing things, regardless of its current size. Every workout is an investment in your health, strength, and confidence. Every day you choose to move is a day you choose to honor your body and your future.
Download the 12reps app today and start your personalised home workout plan. As your virtual personal trainer, I’ll be there to guide you every step of the way. Your journey to strength, confidence, and better health begins with just 12 reps. You’ve got this!
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