The Best Exercise Modifications for Plus-Sized Bodies

Bodies are different and so are goals. And having a plus-sized body makes some exercises more challenging than others. But with the right exercise modifications for safety and comfort, you can do any activity you desire, regardless of your current size. Here’s our list of the best exercise modifications for plus-sized bodies.

General Exercise Modifications

Activewear

The first step you should take before exercising is to invest in comfortable clothes, including a supportive and snug-fitting sports bra. And by all means, before you purchase that bra, do a little running and jumping to see how it feels.

Workouts

If you’re plus-sized, it might be helpful to focus on low-impact (non-jumping) workouts like Pilates, yoga, barre or strength training as opposed to fast-paced, dynamic classes like high-intensity interval training (HIIT) or plyometrics, which typically include jumping exercises.

And, don’t worry. Your training session will still be hard, it just won’t wreak havoc on your joints. Plus, it’ll make your entire training session way more enjoyable.

Running Modifications

We have to walk before we can run! So, if you’re new to running or if it’s way too hard on your joints, here are some helpful modifications.

Before progressing to a full run, count your walking steps using a tracking app. Each day, try to walk an extra 2000 steps, which expends an additional 100 calories. If you’re short on time, divide that up into multiple walking sessions throughout the day.

When you’re ready to bump up the intensity, try integrating interval runs into your regular walking routine. Start by running for 20 seconds and walking the rest of the minute for 4-minute rounds. Slowly work your way up to a full run by shortening the rest intervals.

Seek out programs like Gymondo’s Walk Fitness to up your step count before integrating jogging and running intervals into your routine. Once you’ve completed a walking program and feel ready for it, slowly train your body to acclimate to running and the demands it places on the body.

Push-Up Modifications

Let’s face it, push-ups are tough AF for everyone, not just plus-sized bodies! But just because they’re hard doesn’t mean you can’t (or shouldn’t) do them.

Start with wall push-ups, which is the easiest modification. Once you’ve mastered that, you can move on to an incline push-up or kneeling push-up.

If any of these push-up modifications are still too hard, you can train your chest and arms in other ways. Opt for a dumbbell chest press instead, either from the floor or lying on a bench.

Plank Modifications

While the plank is a challenging exercise, there are plenty of modifications that’ll work for you and your body size.

Instead of planking on your toes and elbows, drop your knees to the ground and straighten your arms into a high plank, with your hands directly underneath your shoulders. Keep experimenting with what feels best to you.

Squat Jumps Modifications

This one’s simple. Just remove the jump, especially if you’re experiencing any pain. Try quarter or half squats instead of going through the full range of motion if you struggle for depth. You might also consider holding onto the wall for more stability.

Once you’ve got the squat down, make it more challenging by adding pulses at the bottom or holding weights in your hands.

Plyo Lunges Modifications

There’s no doubt about it—plyo (jumping) lunges are a really difficult exercise and place a lot of stress on your knees, especially when done incorrectly. A great modification for this high-impact exercise is a reverse lunge. Just make sure to keep your knee from jetting out in front of your toes. This can increase tension on the knee joint.

If you struggle maintaining your balance, hold onto a chair or bench for stability. To increase the intensity of the exercise, hold dumbbells in your hands or try forward or walking lunges.

Mountain Climbers Modifications

Mountain climbers not only get your heart rate up, they also work your arms, shoulders and core simultaneously. One of the best modifications for mountain climbers is to do them from an inclined position. Place your hands on the side of your couch or on a stable chair and drive one knee at a time into your chest. Slow down the pace of your knee drive to reduce the intensity of the exercise.

Burpees Modifications

Not gonna lie, burpees are hard. Most of us (including me), swap them out for other exercises or prefer doing modified versions of the torturous move.

As a low-impact substitute, use the side of your couch or grab a chair and place yourself in a high plank position, with your arms straight and hands under your shoulders. Step both feet in and raise your arms over your head. Then, step both feet back out into a high plank position and keep repeating.

Final Thoughts

Painful joints or heavy breathing are a natural part of exercise and can happen to anyone, regardless of their fitness level. All sizes, not just plus sizes, may experience pain and injuries, so you’re not alone. Just remember: Your right to exercise isn’t contingent upon the way your body responds. So, no matter your size, you should feel confident in your decision to try new things.

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