Starting exercise as a size 18

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I am about halfway through my weight loss efforts and am now feeling so much more able that I would like to start some kind of exercise.

Where does a real beginner start? there are far too many options it’s overwhelming. Any advice welcome, including what a plus size person should wear! Oh and do fat people go to the gym or is that a no?

You can go to the gym if you want to, sod what others think! I personally like swimming as a fat person. Sometimes a bit of Zumba but I'm not very coordinated

Of course you can go to the gym! Classes are a good place to start to ensure you have some guidance and don’t accidentally cause any injuries!

Going for regular walks is great and as you feel more able, you can up the speed/intensity/distance. When I first got into running I used to jog until I had to walk, but when I had to walk I would go back on myself so that I could resume running where I left off if that makes sense? The aim was so that I had actually ran the distance despite the walking.

Congrats on such an achievement with your weight loss!

I'm a size 18 and over 60 and go to the gym. Can't do anything about my age, but dear God I will get this weight off.

Ty having a few personal training sessions so you can get yourself in to a routine

Good luck x

Well done on your journey so far!

Personally I started with at home videos til I realised most people don't care. These are good for all over exercise. Try some "forbeginners" videos. Actually NHS do some which aren't bad.

Then i did cycling- exercising sitting down appealed! Good for thighs and cardiovascular. Plus you can use it to commute, building into you day.

A friend and I would often go to gym and sit on neighbouring bikes and chat an hour away easy.

Clothes wise, Sports Direct do up to size 18 stuff, but you'd probably have to click and collect. If you're not used to exercise you'll sweat so you'll want sports style tops that wick the sweat away. Leggings can be basic to begin with, and get a pair of supportive trainers. Others may be able to suggest plus size clothing places, I got my stuff off Ebay til I lost more.

Your bra is the most important thing - don't scrimp, ignore stretchy crop tops and get a cup size one. Trust me it's worth it!

Well done again and good luck!

Hi OP… I was a regular at the gym as a size 18. I had a PT for a couple of months who gave me weights programmes. I also did various classes - body pump, Pilates and spin although my husband worked shifts and I couldn’t always make the same classes every week. I’ve since started tennis and swim which I find more interesting but I really need to get back to the weights and build some muscle. As a beginner I would want a simple weights programme with some cardio ( walking or cross trainer ). You could just start out walking though which is a good start if you’ve got some nice routes near your house.

Clothes wise I like the M&S Goodmove range but have a few bits from H&M who also do larger sizes. I used to wear leggings or cycle shorts and big T shirts and felt OK in those.

I’ve started at several gyms at size 18 or over. It’s difficult to walk in the first time but it’ll be fine. All shapes and sizes train. I much prefer smaller independent gyms. Try looking at gyms in small units in local industrial estates rather than the big chains. Do some research and find one that specialises in strength training. They’ll normally give you a trial week. Go and see if it suits you and if people are friendly. Maybe start with a PT or small group classes. I have found the standard of coaching far superior. After Covid my strength gym had closed and I had put on a lot of weight. I went to my local chain and even although I told them what I could do (100kg deadlifts, heavy weight squats etc) I got a programme that was just awful. 1 main exercise was sitting turning a wheel with my arms with no weight, leg press and cardio machines. I didn’t go back. They saw my size and completely underestimated what I could do. If you concentrate on strength, you will grow in confidence quickly and tone up fast. Supplement with walking or swimming. I am settled in another small gym now and feel so at home. Good luck.

Having been a gym goer since 16 (now 42) i can say most gyms are quite friendly so please don’t worry. We are all there for the same reason.. some of the bigger gyms get a bit cliquey eapecially the bigger chains but the public council gyms and independents are less so. There is a ladies only gym near me which is super friendly and people of all shape, ages and sizes go.
I can second walking as a good start point, don’t underestimate the benefits especially for increasing activity with low intensity.
I was once given a super valuable piece pf advice though which is weight gain is 30% exercise and 70% diet. Calorie deficit is important for losing weight, if you havent exercised in a while the danger is that you feel more hungry and so eat more (i know i do)! It can help to track your calorie intake with a food diary ( my fitness pal app is good). Filling up with protien options such as eggs for breakfast will help you feel fuller for longer rather than cereal or toast.

Well done for getting going - all movement is good movement even mowing the lawn, walking to the shops etc!

Oh wow thank you all, some fabulous advice here and I’m already feeling much more positive about making that leap into some proper regime. I do a bit of walking but tbh I find it so very boring in my area. If I’m away or visiting other towns etc I can work for miles but the local walking is a bit stale so I tend to find it much harder to do. I am going to set myself small targets and start making myself walk and give it a few weeks before venturing in to the gym - partly because i want a gentle ease into it and partly because I have a lot going on this month and want to give it my all when i do start.

I track everything I eat so will be able to keep a close eye on the effects of using more energy, hopefully o won’t end up over eating but I will definitely be looking out for decent snacks to fill any gaps.

I prefer an exercise class over the gym. I always felt like I didn't know what I was doing or if I was doing it right in the gym. Where as with a class they tell you what to do and you don't always know what was coming so can't avoid it!

I found clubbercise classes this year and love them! It's kickstarted my exercise regime immensely so I would definitely say give a few different things a try before settling on.
Walking is great too. I tend to walk to the gym now, do a class and walk home. I'm luckily and have a country park as my walk back otherwise it might get a bit mundane!

Plenty of size 18 people in my running group. We do a couch to 5k every few months. Really sociable and inclusive. If by any chance you're in Greater Manchester look up the mile shy club.

I'm currently floating around a size 18, BMI 35.

I swim, way smaller than a lot of the other people who kick my butt swimming breaststoke faster than my front crawl. I follow a stretch class online and do other videos that are on YouTube. Quite a lot of movement stuff.

Done a lot of weightlifting, crossfit, Pilates, had a go at kitesurfing when I was size 22, do go to a normal gym very occasionally. Currently having a go at cycling and planning to do some off-road stuff now, it's all good fun.

Only thing I don't do is walk much as my hip is a bit dodgy but everything else is fair game, give lots of things a try and see what you like.

Mobility is very important, work out what you want to be able to do when you're older, so getting up off the seat or floor, etc and then train for that specifically.

I'm size 18, I do yoga and body pump (fast paced weight lifting class) at the gym and am in the well above average capability group in both. the exercise doesn't help me lose weight but it makes me feel much more comfortable and confident in my body.

Do something low impact but high calorie burn - for me, cross trainer & rowing are best

Weights WILL help you lose weight & burn fat - whether that’s classes, the gym, PT, doing home workouts…

well done on the weight loss and you will find if so much easier to exercise as you get lighter

I started as a size 22, if that's any help.

Size 18/20 for about 30 years despite (or perhaps because of) dieting for most of that time.

In that time have participated in: Parkruns, 10k, half marathons, Zumba, BodyPump, Body balance, Body combat, swimming, Aquarobics, Yoga, Pilates, Spin, Weight lifting, Functional fitness, Kickboxing, Muay Thai, Jujitsu, Tai Chi.++

It has not stopped me at all - there are some things that are harder - Yoga can be tricky in some poses but most things I absolutely crush! (and not just in that sense)

Find something you enjoy, do it within the limits of your comfort with a bit of challenge and explore the amazing things that your body can do.

I hear you about the walking… I walked daily during lockdown for fitness but listened to podcasts and audiobooks which kept it interesting but it can be a bit “ samey” I now have a dog so tend to walk more organically rather than just for fitness sake. I think there have been loads of great suggestions for exercises to try… I love my tennis and would play everyday if I didn’t have a job. I also love swimming outside so now it’s warming up I shall be getting to the pool more. Different classes have definitely had a different vibe so if you go somewhere and don’t feel welcomed it may just be that class or that gym it doesn’t mean the next one won’t be better. My gym is large and in no way friendly but actually being ignored suits me in many ways so I don’t mind. ( plus the air con is excellent )

Aqua aerobics 45 mins in pool was how I started.

After a year I started going to clubbercise, (lights go off) 45 mins approx hard at first on the heart but got easier. Also liked Zumba, depending on instructor that could be easy or hard though I found.

Got myself a Fitbit too so was always challenging myself to improve week on week against that family and friends.

Always had to ability to walk (my birth place was hilly and Mum had no car so we went walking lots.) what started as a 40 minute walk or more in January I could do in 30 mins of late 4 months on. If you need to stop at times for a breather you just need to stop.

Didn’t like the gym to much. Stepper was good last time for recovery but the treadmill took a fair few minutes to get even 100 calories burnt.

Starting weight 19 stone (heavier end)

I began Pilates as size 22 and am now a 16/18. Classes are small and I needed to focus so hard on the movements I wasn’t able to focus too much on what I looked like. I quickly became quite addicted and wanted to do more. I’m late 50s and hadn’t exercised since school. I really regret not beginning earlier and understand now why early all my friends consider exercise a priority. Good luck.