How to Start Working Out When You’re Overweight or Out of Shape

If you feel overweight, out of shape, or embarrassed to start working out, I want you to hear this first:

You are not alone.

Almost every client I’ve ever worked with felt nervous before starting. They cared deeply and were afraid of failing again.

Starting a fitness journey can feel overwhelming. There’s so much information online, so many opinions, and so many unrealistic expectations that it’s easy to feel stuck before you even begin.

So let’s simplify this

First: You Do NOT Need to Be in Shape to Start

One of the biggest misconceptions in fitness is this idea that you need to “get in shape before going to the gym.”

That’s backwards.

The gym is where you go to get in shape. Not where you go once you already are. Its like us feeling the need to clean our house before the house cleaner shows up, or brush our teeth AGAIN before the dentist.

Nobody walks in on day one confident and strong. Every single person you see who looks comfortable in the gym started exactly where you are now.

The difference is they started.

My Story: Starting at My Lowest Point

Back in 2016, I was at one of the lowest points in my life physically and mentally.

I had tried every quick fix you can imagine.

Diets, shortcuts, anything that promised fast results.

At one point, I even convinced myself that liposuction would give me the body of my dreams.

Spoiler alert… it didn’t.

Turns out you can’t liposuction your way into strength, habits, or a healthy lifestyle.

Who would’ve thought? (Apparently not me at the time.)

What finally changed things for me was working with personal trainers. For the first time, I had structure, accountability, and someone guiding me instead of guessing on my own. And it worked!! I made real progress.

But then COVID hit.

The gym closed, my trainers had to shut down their business, and suddenly I was on my own.

And like a lot of people during that time, I struggled.

I gained the weight back.

I lost my routine.

I felt like I was starting over… but even further behind.

Starting Again… For Real This Time

From 2020 to 2023, I rebuilt everything.

Slowly. Imperfectly. Consistently.

I lost about 80 pounds... not through quick fixes, but through sustainable habits, strength training, and realistic nutrition.

And this time, it stuck!

Along the way, I didn’t just lose weight. I built muscle, gained confidence, and completely changed how I live my life.

That experience is exactly why I coach the way I do today.

Because I know how hard it is to start. And I know how powerful it is when you don’t quit.

The Biggest Mistake People Make When Starting

The most common mistake I see is people trying to do too much too fast.

They decide they’re going to:

• Work out every day

• Cut out all their favorite foods

• Do intense workouts

• Get 10k steps every day

• Completely change their life overnight

And within a few weeks, they burn out.

Not because they’re weak, but because that approach isn’t sustainable.

Progress doesn’t come from going all-in for two weeks.

It comes from showing up consistently for months.

What You Should Focus on First

If you’re overweight or out of shape, the goal in the beginning isn’t perfection. It’s consistency.

Here’s what actually matters:

Start Moving More

This doesn’t mean intense workouts right away.

It can be:

• Walking

• Light strength training

• Short workouts

• Low-impact cardio

Movement builds momentum.

Strength Training Is Your Friend

A lot of people think cardio is the answer to weight loss.

But strength training helps:

• Build muscle

• Increase metabolism

• Improve joint health

• Build confidence

And it can be scaled to any fitness level.

You don’t have to lift heavy to start. You just have to start.

Focus on Small Nutrition Improvements

You don’t need a perfect diet to begin.

Start with:

• Eating more protein

• Drinking more water

• Eating more whole foods

• Being aware of portions

Small changes done consistently beat drastic changes done briefly.

It’s Normal to Feel Intimidated

Walking into a gym for the first time can feel uncomfortable. That’s normal.

You might feel like people are watching you.

Most people are focused on their own workouts, not judging yours. Promise.

And the confidence you’re looking for doesn’t come before you start.

It comes after you start.

Why Guidance Can Make a Huge Difference

One of the hardest parts of starting is not knowing what to do.

That’s where coaching helps.

A good trainer doesn’t just give workouts. They help you:

• Learn proper form

• Avoid injury

• Build confidence

• Stay consistent

• Progress safely

Most importantly, they remove the guesswork.

About Young Fitness

I’m Brooke Young, a personal trainer and nutrition coach based in Minneapolis, training clients at Los Campeones.

I specialize in helping beginners, people returning to exercise, and individuals who feel intimidated or unsure where to begin. My coaching focuses on sustainable fat loss, muscle building, and long-term lifestyle change, not quick fixes.

My goal isn’t just to help you lose weight.

My goal is to help you build a life you feel strong, confident, and capable in.

If You’ve Been Thinking About Starting

If you’re overweight, out of shape, or unsure where to begin, the most important step isn’t a perfect plan.

It’s starting.

You don’t need to be ready.

You don’t need to be perfect.

You just need to be willing.

And you might be surprised what happens when you do.