If you haven’t worked out in a while, walking into the gym can feel intimidating—especially if you’re unfamiliar with how to work the machines or know what to do with the free weights. Before you give up, know that you belong and deserve to be in the gym just as much as anyone else.
The gym may not be the best place to start anyway. “My biggest advice is to start slow and focus on simply moving your body more,” says Noelle McKenzie, CPT, an ACE-certified personal trainer and co-founder of Leading Edge Personal Trainers in New York City. Instead of starting at the gym, McKenzie says to start by focusing on natural ways you can add movement to your daily routine. For example, parking farther away when running errands and taking the stairs instead of the elevator, when given the choice.
Something else McKenzie says can help is finding social ways to be active. “Invite a friend to go for a walk or try a class together. When exercise doubles as connection, it feels less like a chore and more like part of your lifestyle,” she says.
When you have a class or plans to meet up with an exercise buddy consistently, McKenzie says this makes habit-forming easier. “As you build one habit, it becomes easier to stack another on top of it. Momentum is powerful. Once walking feels consistent, you might explore a workout class. From there, working with a professional can help ensure proper form and maximize your results,” she says.
We asked three personal trainers what the best forms of exercise for beginners were, which they share here. No matter what you choose, you’ll be improving your health—even if you’re having too much fun to notice.
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The 5 Best Workouts for Beginners, According to Personal Trainers1. Walking
Don’t underestimate the power of walking, a workout all three of the personal trainers we talked to recommend for beginners. “It’s easy, free and you get the benefit of being outdoors,” says Nancy Mimms, CPT, a certified personal trainer and fitness instructor at Bay Club. It’s also the perfect workout to do with a friend, as McKenzie suggested.
“Start with a distance that is doable and add to it as you feel stronger,” Mimms says. She adds that you can make adjustments as needed, either making the walks more challenging (by walking at a quicker pace or adding hills) or easier (by slowing down and sticking to flat paths).
Walking is also one of McKenzie’s favorite workouts for beginners. “There’s virtually no learning curve, and it’s essential for daily life,” she says.
That doesn’t mean it can’t make a significant impact on your health. Scientific research shows that regular walking decreases the risk of many chronic diseases, including cardiovascular disease, Type 2 diabetes and dementia.
Related: This Is the Absolute Best Walking Workout for People Over 50, According to a Physical Therapist
2. Yoga
Yoga is also a great workout for beginners, according to all three trainers we talked to. Certified personal trainer Morgan Rees, CPT, says that it’s a great way to improve flexibility and balance, which both decrease with age. Mimms and McKenzie both add that it’s also a way to build strength. “You can practice on your own at home or join a group class, and with so many different styles available, there’s something to match almost any preference or pace,” McKenzie says.
And the benefits go beyond improving flexibility, balance and strength. Scientific research shows that doing yoga regularly can help reduce anxiety and depression and can even improve cognition in older adults.
Related: Is Yoga Enough To Stay Fit After 40? Experts Share the Truth
3. Basic strength training
All three personal trainers emphasized the importance of strength training. “Strength training is incredibly valuable because it prepares you to handle the physical demands of everyday life more confidently,” McKenzie says. Rees recommends starting with bodyweight exercises, such as lunges, squats and planks, before incorporating weights.
When lifting weights, it’s important to maintain proper form. This is when working with a personal trainer can be especially beneficial, something Mimms recommends. Even if you just meet with a trainer a few times to learn how to use weight machines at the gym or to use dumbbells properly, it can be beneficial. A personal trainer can also help you figure out how heavy to lift, based on the area of the body you’re targeting and your individual fitness level.
4. Swimming
With the weather getting warmer, now is the perfect time to go swimming, one of McKenzie’s favorite workouts for beginners. “Swimming is an excellent option for beginners because it’s low-impact and gentle on the knees and other joints,” she says. McKenzie adds that swimming is great for cardiovascular health as well as strength, which can be developed through water aerobics or resistance-based exercises in the pool.
Rees also says that a low-impact exercise, like swimming, is a perfect starting place for beginners because it reduces the risk of injury and offers the opportunity to exercise in a safe way.
5. Dance
“Dance is my personal favorite [exercise for beginners],” Mimms says. She’s been dancing and teaching dance for more than 40 years and has seen firsthand how great a workout it can be for people of all fitness levels. “Zumba is a great way to get your groove on in the company of others who are all there to move, have fun and feel the rhythm. You don’t have to be perfect, just dance like no one is watching and have a blast!” she says.
If you don’t want to dance in a class setting, McKenzie recommends just turning on some music and dancing at home. “There’s no right or wrong way to do it. The goal is simply to move and enjoy yourself,” she says.
When it comes to starting to work out, McKenzie emphasizes that the key is progress, not perfection. “Start where you are—and build from there,” she says.
With all this in mind, find a form of movement you enjoy and do it consistently. You might be surprised at how much fun exercising can be!
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Related: Here’s How Many Minutes You Need To Walk per Day To Lose Weight in Your 40s
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This story was originally published by Parade on Mar 14, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
