Best Exercises if You Have Over 100 Pounds to Lose

  • Possible Pat
  • May 21, 2018

If you want to lose weight you should be moving, but if you have a lot of weight to lose like I did, or are 100 pounds or more overweight, exercising can be difficult.

When I started trying to lose weight I knew that exercise was an important part of the equation but I didn’t know what I should be doing. I knew I wasn’t going to make it to the gym for a couple of reasons. First, I didn’t feel comfortable walking into the gym when I weight 605 pounds. Second, I couldn’t even use most of the equipment because of my size. I had physical and emotional boundaries I would need to overcome first.

I also was limited to the types of exercises that I could do because all the added weight was already putting a strain on my body and I had limited mobility.

That is why I started walking to the store every day to get my meals. Walking was something that was within my capabilities and it was low impact on my joints.

Walking every day was the start of my journey for me and it pushed me in the right direction of finally being able to lose all the weight I was carrying around with me. Since then I have stepped up my workouts and train much more intensely, but in the beginning, it was the simple exercises that got me where I am.

4 Exercises You Can Do if You Need to Lose Over 100 Pounds


As I mentioned, walking really got me started and this is the one I would recommend to anyone who has a lot of weight to lose. Walking is simple, effective, and you can start slow and build your endurance from there. Although this is a simple exercise, if you are not used to being active, don’t expect it to be easy. If you’re not an active person just the change in walking more can make a big difference.

Water Exercises

If you have access to a pool then exercising in the water can be very beneficial because it helps your body feel lighter, allowing you to move more. This also helps to reduce the impact the weight has on your bones and joints, so you won’t be as sore. Once you are in the water you can do a variety of exercises, from just walking around to actual workouts. Plus, the pool can provide some added fun and give you a chance to stay cool during the summertime!  

Stationary Bikes

If you have a stationary bike and are able to use it, this can be a good exercise because it is low-impact and movement is limited. Because a stationary bike is low-impact it can relieve some of the stress off of your joints and ease the pressure on your back.

Limited Mobility Exercises

Typically the more you weigh the harder it can be move, but that doesn’t mean you can’t exercise. If you fall into the category where everyday movements are difficult then that is what you should work on. What I mean by this is use these movements that may be difficult to start moving more. For example, simply getting up and down from a seated position is a good start. I remember this as being a challenge for me and it is a move that many people take for granted. It will get you moving, burning calories and get you building up some strength. You can even purchase a pair of weights to start workout out your upper body from home.

Take Your Time and Be Patient

These exercises can help you lose weight in the beginning and build up your endurance. When you first start working out you want to be careful to not push yourself too hard, especially if you have a few hundred pounds to lose. Check with your doctor before you start any routine that is too strenuous and find out what a good place to start would be.

If you want to see how I started, and the steps that I took, check out my How to Lose Weight 101 guide where I show you what I did to lose the weight, how I got started, and how I was able to keep it up throughout my journey. This guide helps you avoid the mistakes I made that slowed down my progress and use the tools I learned so that you can lose the weight and keep it off for good.

Exercise is only part of the equation and most of your weight loss will depend heavily on creating healthy eating habits and eating the rights foods. Now is the time to cut out all of the processed foods you have been eating and just focus on eating whole foods. If you don’t know what to eat you can sign up to download my free Approved Foods List so you can be sure that the foods you are eating are working for your weight loss, not against it.

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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