3 Best Exercises for Overweight People 

Much respect for this video, I’m so tired of trainers not realizing that overweight/obese people need modified exercises.

For anyone who thinks it's weird to comment on trainers being judgemental...it is not. I have not always been overweight. The way I was treated at a gym when I was in shape vs being overweight was an education. This trainers attitude is fantastic and appreciated. He is realistic and it's encouraging. That's what gets results.

First vid I have seen that directly talks about how it is DIFFERENT to train people who have more weight - this is greatly appreciated - You also did NOT talk down to anyone - Much respect~ (Best regards and stay safe~)

Anyone watching this in the bed

This is refreshing to witness. My last trainer told me after two weeks of struggling with his workout plan “You should be able to do push-ups and squats by now”. Don’t place unrealistic expectations upon me based on your own physique. I carry a lot of weight and you have no idea what’s that like to be in my body. I do what I can the best way I can. It’s refreshing to see a trainer that actually understands the struggle our struggle.

2:06 Elevated Suitcase Deadlift 3:19 Box Squat 5:23 Single Arm Standing Press

Such a dope video ! I was 436lbs last year at just 23 years old and since June I’ve started doing a change and now at 24 I’m lighter than I was at 18 in high school!! I’m currently 328 now

I've never heard the concept of a fat guy like me described as a regular person carrying an extra load of sandbags on them, it's totally changed my way of thinking and I thank you so much for that! Instant subscribe from me!

I'm not overweight, but I am disabled. These exercises are great for people with limited mobility! I love the fact that you're concentrating on literally standing up and sitting down in a safe way

Thank you, I am 250 and 5'6", everything hurts. I don't think people realize that it goes from inertia that keeps heavy people immobile to pain without warning. Just walking kills ya. The pain and fear of further pain/injury is a real deterrent. Yelling at heavy people isn't the way. Thanks Mark!

I am an overweight, out of shape, 50+ year old, female and I think I have found my favorite exercise video/instructor. I've only started looking at youtube vids for exercise (well, for anything really) and there may be a lot more out there but Mark's instructions and exercises are geared to make me stronger, to make my core stronger, without hurting myself, so that I can do all those other exercise videos out there. Thank you Mark for taking the time to make these videos.

This is probably the first workout video I've seen in a long time where the trainer seems genuinely passionate about helping those with obesity...not just those who wish to lose those last 20-40 pounds or so. He also comes across sincerely, not condescendingly. New subscriber!

I like how he doesn’t seem judgmental at all just let’s get this done. 😊❤️

If you don’t have a kettlebell, get an old detergent jug. Fill it with water to the weight you want. 2 L is 2 kg.

I truly appreciate this video, it's exactly what I was looking for. UPDATE: Just if you are someone obese like me so you know, I've been doing these three exercises since I found them. I can stand from a squat without grabbing anything or getting help now (if you know you know) thanks to these three exercises. Also, I'm over 60 years old so yeah, you can do these. I used to be a nurse and I can tell you for a fact that what puts people into nursing homes is their inability to get up and down off the commode. That won't be me now. Thanks Mark!

Finally a trainer who gives a dawn about the people he's working with. I'm ex- military and appreciate your advice and approach on helping people . God bless you and stay safe!

As someone who works in a Chiropractic office, I can’t tell you how many times we see people that hurt themselves working out WRONG! Absolutely love that you start slow and build up as time goes. You can’t start as a intermediate when you have never worked out before! Start slow and steady, get a trainer to show you correct movements and keep up the good work! Great video and CHIROPRACTOR recommended 😊

I almost started crying watching this! I never used to be overweight, but over the last 10 yrs now I am very obese, and I also have EDS/Hypermobility syndrome (so my joints dislocate often). I had to stop all my normal workouts I used to do--boxing, running, etc...one by one. I now know how I can keep doing my weights! Thank you!!!!!

I appreciate you for being kind, considerate of people of our size and not being able to do full body weight work outs, and realizing that we already have weight on us and it's hard for us to do something like a push up. Thank you for being kind! You earned a subscriber.

I am 30lbs overweight and exercises like dead hangs kill me. I can't imagine an extra 200lbs on my frame. Massive respect to they guys working to get back in shape from that point.

i dont hear any judgement at all from this guy..5:43 get the kettlebell to the rack position in ANY WAY WE CAN. i love it!

Thank you for your wisdom and compassion! You are the FIRST person I've EVER heard who acknowledges the weight an obese person is ALREADY carrying. It is so much of a discouragement to try to do exercises that I dont have the strength and core flexibility to accomplish and people just expect you to be automatically be able to do it. These exercises are basic and make sense and are achievable. I can build on this. Thanks for not being dismissive or patronizing while acknowledging some things just wont work for the excessively obese. I can move forward with this!

This doesnt get talked about enough. Im obese, 277lb, and I just tried to do crunches and I felt sick. Mobility is so hard, and I didn't Even consider that trying to do what people with less weight are able to do, isn't an option. Thank you, i'll be sure to corporate this on My next workout tomorrow 👌❤️

I like his honesty and compassion while addressing and explaining exercises towards people who are plus in size (like me). His words are direct but encouraging!!!! Great vid!!!

I was over 17stone before i started watching these videos a few months ago.now am 15stone.would recommended this channel to anyone trying to get fit

You are definitely a very helpful person. I’ve yet to see any PT train their clients through this progressive method. I witness PT’s pushing overweight clients to squat and deadlift without first focusing on core engagement development. I admire your approach and that you come across as passionate and you give a damn about people. On behalf of all your followers, thank you. Plus you have a dry humour to which I can relate.

I came across this video in my recommendations this morning. First time I've seen a trainer address the issues that obese folks have when beginning an exercise routine, in a clear manner that's actually helpful. I've lost 50 lbs through diet change and I very much want to begin to add some sort of exercise...it's has been discouraging to scour through RU-vid videos trying to find exercises that I can actually do! It's hard to know where to begin, and although, it may sound like just an excuse, not knowing where to start sometimes keeps one from trying at all. Thank you, for posting this.

HOLY CRAP!!! I have... words... I mean, um. This is the first time I have heard someone talk about overweight person exercises in a way that not only makes sense, but is actually actionable. Thank you soooooooo much. I am going to scan the house now for items to use.

Terrific info, especially for obese people. I love how you took into consideration the weight that was already on the body and the safety part of the exercise. Thank you for taking the time and explaining everything in such detail.

As someone who is obese and just starting with a kettlebell this is a godsend. Thanks so much!!!

I can’t wait to try this! I have a 100 lb sand bag on my stomach! 😂 makes it hard to get into typical workout positions. This is totally doable. Thanks! ❤️

The best exercises are the ones you'll keep doing.

Watching for a friend

I can't say how much I appreciate this take on basic strength building for an overweight person, obese person, or however else you like to describe it. I'm heavy and on a very long journey ahead to build strength after back surgery, continued chronic back problems and being heavy for so long. Ultimate goal be strong flexible and at least 70 lb less than I am now. So tired of these 90 lb highly fit super athletes giving me 25 different types of planks that I can barely do for a few seconds. Finally someone who respects my situation. Fortunately I built myself up beyond this level, but it is still so good as a basic warm-up refresher or starter point, especially if, for example, I've had a lag in my efforts or been distracted for a while.

Thank you Mark. There is an absolute need for this level of understanding and advice. Not knowing where to start and struggling to find personal trainers who are experienced in bariatric clients, you are a breath of fresh air. Please give us more advice/help as and when you can

From someone who is very over weight and trying to make myself better, Thank You for this. No judgement and total understanding. I wish there was someone around me like you.

Wow. Never thought I'd see a trainer for real people. Not overweight, but a (well) over 40 ex-runner. Been avoiding squats for years. I think I just got them back 🙂

The most important things here for me are positive and simple instructions. Thank you.

I think this is seriously the only video I've ever found that's specifically made for severely overweight people. Amazing job super well done and thank you so much! I believe this video will help a lot of people out there

Brilliantly explained. You can tell you know your stuff by explaining the "why" while others do not. Love the science behind this. Thank you.

OMG Mark. You are the best. You have already helped me with increasing my use of Kettle bells and now you come out with a video that hits home. I’m 320 lbs and have seen tremendous improvement in core body strength over the past 6 months mainly doing kettle bell swings. Now I plan to add this squat variation and the suitcase deadlift. Thank you

Your consideration of the strict goal of each particular exercise shows your passion and knowledge for this science, as you outline the logic and the execution (from more than 1 angle) so clearly every time. Good on you Mark for going out of your way to provide a comprehensive answer to a person reaching out for help. Your videos have helped me immensely too, thank you.

I began working out again after seeing this video. I went to college on a full athletic scholarship but I hadn’t really worked out in over ten years. Back in school I was a well sculpted 195lbs. I started out at 355lbs after very limited mobility and disc issues. 9 months later I’m doing some more challenging things like swings and assisted pull-ups but I’m still using these base exercises three times a week, but now I’m using heavier kettlebells. I’m excited to say that combined with cleaning up my diet I’m now down to 270 and I feel 20x stronger and more confident. I say all this to give all of you hope. We all start somewhere the important part is you have to start and keep going. Good luck!

Mark, I love your content I recently underwent a full hip replacement. I watched this out of curiosity as a rehab for myself, obvious lack of ROM as I heal. Thanks for the solid work!

This channel just keeps getting better and better.

Thank you, Mark. Your service to the fitness community is very much appreciated!

I love the multi height box squat exercise example. Definitely will implement this with clients in the future!

Wow! This video just popped up in my recommendations today. Thank you for demonstrating and explaining some exercises I can actually do with my lumbar back injury. And thank you for not being snide, judgmental or patronizing. Sometimes “fitspo” is depressing and demoralizing.

THANK YOU! For taking into consideration that overweight people are already carrying a heavy load. Too many of these videos neglect to consider that. These look totally doable even for my broken-down bod. Keep 'em coming.

Such a good instructor. Thanks for the videos Mark keep them coming 👍

1st video I've seen that is not judgmental and deals with older and obese people. I am both (68 & 300lbs.). Has been very frustrating to not find anyone helpful when dealing with range of motion issues. I immediately subscribed and looking forward to getting started. Thank you and God bless!

I'm not overweight but I just saw this video pop up, and I just want to say that you're a legend for helping the people who struggle with losing weight

Finally FINALLY someone makes since

This is so awesome man, your channel is a total game changer, THANK YOU!!

I appreciate how you use terminology that wasn't insulting. Respectful and encouraging 🥰🥰

I just ran across this tonight. I’m getting a kettle ball tomorrow! I have 100 lbs to lose and have a treadmill for walking, but nothing to strengthen my core. I prefer being at home so this will be perfect. Thank you for compassionately assisting those of us with weight issues.

This was really insightful on your part. The best plan to make people successful based on their current level and abilities. That’s too training right there!!

Thank you for this video. It is extremely helpful and done so respectfully! These exercises are not daunting at all. Keep videos like this coming.

Hey thanks for doing this! I'm so glad it's on RU-vid and still available.

I'd love a whole series on this

I really appreciated this. I’ll look up “best workouts for absolute beginners” and obese and whatnot and get planks and push ups. This was realistic and understanding. Thank you

this is incredible. most of the stretches and exercises I've seen and attempted have failed and left me feeling like shit because my folding skin or joint weaknesses get in the way.

Thank you for this! I really appreciate it! great program that I actually think I can do!

Dude, THANK YOU! I'm at my heaviest weight I have ever been, and finally getting in the gym for the first time in years. This helped me understand the basics and getting my core strength taken care of first!

Always excellent tutorials! Thank you.

I am so thankful for your videos. I am at my highest weight ever and was desiring a new approach to exercise. I have done everything over the years and your approach inspires me to begin anew. God Bless you Sir for your commitment to assisting others.

This is such a well thought out and helpful video! After gaining quite a bit of weight I have been frustrated at how many fitness recommendations don't account for range of motion issues. And while I can tell my core needs strengthening, traditional exercises are often out of reach. THANK YOU for something so practical and delivered without judgement.

His technique makes so much sense, is logic and highly functional, also ensures that the person does not give up so easily, many give up when they just can't do crunches or push ups, but he is focusing on really useful things for daily life, things one can do indeed. And most important, I LOVED his attitude to the problem, offering solutions and motivation. THANK YOU!

I love this. I hate to do planks or sit ups because I feel like a failure, but I can do this. You’re recommendations on how many reps and build up with height levels was just what I needed. Thank you.

This was very helpful and respectfully and kindly done. Thank you.

Wow, really appreciate this straightforward, simple, dignified approach that I think may be achievable (right now, standing “unassisted” (using arms to push) is a no, but I see where you’re coming from. Thank you

I really like the way you point out how and why most exercises are difficult to do for (seriously) overweight people, how it is NOT simply a matter of being lazy/unwilling, and yet explain what you are trying to accomplish and why it's important, in a straightforward and non-critical way. It is so refreshing to come across truly helpful (and doable!) advice given without contempt and hatred for fat people. Thank you!

I'm 270lbs, and my target weight for my age and height is around 180. This sounds like the perfect way to get my core engaged so I can perform exercises with correct and controlled form to build muscle and stamina. Thanks!

BY your own definition, you are AWESOME ! ROCK ON ! ! !

Really helpful for the bigger person. This is something alot of trainers do not mention in videos. Heavier people need different work outs in the beginning. Great video! 👍

I really got motivation and confidence from this video, you actually targeted people who need specific training in order to get better instead of targeting and talking down I really appreciate this so much

Amazing information coach much respect

Hi Mark, big fan, thank you for this great info.

I like how he takes it seriously wit respect and he is assertive .

People in general need more videos like this, great job!

Thank you for explaining the additional burden of weight and the impact it has on limiting our mobility. I have looked all over the internet for exercise information and routines/tutorials and many of them aren't for heavy people at all. Though trying to be helpful by claiming so and so routine is for heavy or inflexible people, I think many instructors forget that heavy people are constantly carrying around an additional 50, 100, 150, 200, etc pounds 24/7, and that this additional bulk prevents us from being as flexible as others - especially if gravity is working against us in physical activity (such as burpees or even many yoga positions). It's not that we're all lazy and/or not putting our all into the exercise, we just can't bounce and bend like more fit people yet! I think that's part of the reason why heavier people don't have the confidence to exercise publicly in gyms, classes or even walking a track and wind up taking on weight loss alone, it can be very discouraging. Your suggestion for exercise is so well done, you not only give us a means, but a means to continue as our bodies change. So often I am like, ok, now what? I wish you would do more videos with further exercises for overweight people to incorporate into their own routines. You are really helping. Thank you, again!

Bought a kettlebell solely because of your videos. Your content is gold, keep it up!

I’m reading Phillip maffetones book on endurance right now and deeply appreciate the intelligence it takes to recognize that some one already is working harder in effort as well as a heart level and that that person needs to train with a more intelligent direction towards what is the standard or tradition, usually consistently and more slowly not more intensely so many bodies are unfit because that body lacks it’s needs being met to become fit. Not because people are lazy. Thank you for being so clear on how to get through the malarkey and directly to the goal with the least amt of injury. Respectful direct and kindly appreciated.

Thank you. Finally, someone to help people, who aren’t already in shape. You are the best. God bless you.

Yea, that's Kind of what i did to get from 125kg to 112kg. All inspiration came from your vids last year. Thanks you man! I am still 30kg overweight but i can do bodweight and sparring exercices again... It feels Like hell though. Your mobility exercices are my Long Term goal! Bless you for your vids Mark!

That was incredibly helpful. Thank you.

Best short clip on body mechanics I’ve ever seen!

Glad you did this video. I had already forgotten. Got my clubs ready to go !! Thanks for getting me started. Love you

This is fantastic content, thank you! So much info to work with.

Outstanding! Thank you.

Thank you so much for including people like me in your exercise routine, and no lectures. Some of us really want to be active again by exercise and diet. Really great ideas.

Hey Mark! Thank you for a very respectful video. No judgement, just great encouraging information on how to get started in the journey. Much appreciated! 👍

Great video Mark. I started my journey at almost 350 lbs. At first I used DDP Yoga to increase my flexibility and get into a rhythm of regular exercise. Next I addressed food. After a few months, I started looking for something to add to the DDP Yoga. I had an old KB that I had bought 10 years earlier and never used. I scoured RU-vid and found your site - after watching videos of some of the basic movements, I dug out my old KB and started working out with it. Initially it was swings, mid range squats and clean/press. After a few months I started to add movements and had to buy a heavier KB. Fast forward a year or so and I've dropped down to around 200 lbs by maintaining healthier eating habits, continuing the DDP Yoga and adding more KB exercises to my routines. I've also, having included your instruction, added Clubs and a Mace to my equipment along with a couple of sizes of dumbells. I love the "swingable" exercise equipment and will continue to perform them. I mix in other forms of resistance training into my routine to keep things fresh for body and mind - but your site and advice have been excellent throughout this process.

Really like this advice! Thank you!

Thanks for doing this video. Although I'm not overweight, I was disabled in a car accident where an 18-wheeler hit me twice in the same accident. So my ability to exercise and move is really impaired. I truly appreciate you for doing this video without judgement!

Brilliant advice. Thank you!!!

This is awesome. Imma do these on my workout days when tired.

Thank you so much for this video, it is the first time I feel my capacity has been taken into consideration with regards to exercise. Right now I am unable to stand for long periods, but these exercises are doable. You really have given me hope 😊

Love this incremental approach!! Very doable and inspiring 💪

I just found this video. Thank you for putting the emphasis on building strength rather than losing weight. It make this so much more approachable.