Your step-by-step workout plan to build strength and confidence on weight loss treatments

If you’re starting out on a weight management journey, here’s a simple plan to help build confidence and routine.

Good luck and enjoy the journey!

LEVEL 1: START SMALL, BUILD CONFIDENCE

If you’re at the beginning of your weight loss journey, it’s best to focus on light, low-impact movements that build trust in your body:

CHAIR EXERCISES

Seated marches or arm raises with water bottles - gentle strength without strain

WALKING IN PLACE

Begin with two to five minutes and grow towards 10 to 15 minutes

WALL PUSH-UPS

Build that upper body strength safely

GENTLE YOGA OR STRETCHING

This will help you to ease stiffness, improve flexibility and reduce tension

RESISTANCE BANDS

Try light curls or presses to encourage safe strength

These are small steps which will create consistency. Remember, even five to 10 minutes daily builds circulation, confidence, and momentum

LEVEL 2: HOW TO LEVEL UP SAFELY

If you’ve been on your weight-management journey for a few months, or you already feel more active, you can step into moderate routines:

BODYWEIGHT STRENGTH

Try some squats, calf raises and leg lifts, and then progress to light weights when you’re ready

LOW-IMPACT CARDIO

This can include brisk walking, beginner aerobics, or intervals of marching and jogging in place

DUMBBELL OR RESISTANCE WORK

This is a great way to maintain lean muscle while losing weight

DANCE WORKOUTS

Loads of fun, very energising, and great for cardio

CORE STRENGTH

You have plenty of options here, including twists, bird-dog poses, or planks for posture and balance

Aim for 20 to 30 minutes when you try these exercises, three to four times weekly. Remember to warm up for five minutes with some gentle movements, and finish with stretches to make sure you recover well.

SAFETY FIRST

It’s really important to be safe while you move, whether you’re a beginner or at a more advanced stage. Here are four tips to keep you safe:

1. Hydrate before, during, and after movement

2. Wear supportive footwear to protect your joints

3. Listen to your energy. If you’re experiencing nausea or fatigue, adjust as needed4. Make sure you stop if you feel any pain, dizziness or unusual discomfort

LET’S GET MOVING!

Exercising should feel empowering, not punishing. So start with what feels doable, build gradually, and celebrate every milestone. The journey isn’t about perfection; it’s about progress, consistency, and owning your health. Let’s do it!