Lots of “easy” bodyweight programs ask you to perform a squatting motion without any added weight. But if that’s already more than you can do, try one of these instead:
Lean your back against a wall and slide down until you’re in a sitting position (this is called a wall squat).
For any of these, it’s okay to squat as low as you can, even if that’s not all the way to parallel. You can work on going lower over time.
If you can’t do pushups
Once those become easy, choose a lower surface, like a table or countertop. Then move to a chair, and so on. This progression is arguably better than doing pushups on your knees, because no matter which level you’re on, you are practicing holding your entire body straight in a plank position.
But if you’re not even ready for dumbbells, that’s okay. A half-liter water bottle weighs about a pound. Same with a can of soup. Larger water bottles, wine bottles, and milk jugs can take you up a bit further in weight; we did the math for you here. You can also hold books, roller skates, or tote bags full of literally anything. (Two water bottles in a grocery bag? That’s a two-pound weight.)
If you can't keep up with the pace of the video
With these substitutions, you may feel ready to start following along with beginner level workout videos. But what if you can’t handle exactly what’s on the screen? Remember, your goal should be to do a workout at your current level of fitness, not to complete a certain number of reps that you theoretically could do if you were in better shape. So if the video asks for 30 seconds of pushups but you can only manage a few reps, do as many as you can and rest for the remainder of the time.
Let’s say you want to do a workout from a Peloton-like cycling instructor. You’ve got your bike, you can pedal, but pretty quickly you’re out of breath and feel like you can’t keep going.
If you can’t decide where to start
Start literally anywhere. There isn’t a wrong answer. Maybe you start doing cardio dance videos, but it turns out you hate dancing. Well, you’re already moving your body a couple times a week, so you can swap out the dancing for something else.
Or maybe you start doing pushups every day, but after a while your wrists are aching. You can choose to address that problem and continue your pushups, or you can look back on how far you’ve come, congratulate yourself, and pick a different thing to try for the next chapter of your fitness journey. After all, you’ve already started, so why not keep going?
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