A supported chair squat is one example of how someone with very low fitness can begin with manageable strength work at home. 🏃 Beginner fit...
🏃 Beginner fitness guide
If you have not exercised in years, feel winded walking up a flight of stairs, or dread the idea of stepping into a gym, you probably do not need a harder version of a typical beginner workout. You need a starting point that does not assume you already have much stamina, strength, mobility, or confidence.
That starting point can be much smaller than most workout plans suggest.
TL;DR: If you are trying to start exercising when you are out of shape, begin with movement you can already do comfortably. That might mean a 5 to 10 minute walk, a few chair-assisted strength exercises, or several minutes of gentle mobility. Keep most early sessions easy, increase one thing at a time, and build toward standard activity guidelines gradually rather than treating them as a week-one requirement.[1]
