Start Where You Are: How to Modify Resistance Training and Cardio for Beginners

If you’re just getting started with exercise, especially resistance training or cardio, it can be overwhelming to know what’s “right,” what’s “too much,” and how to adapt movement to your current level. I want you to hear this loud and clear: there’s no shame in starting small—and modifying your workouts doesn’t mean you’re weak. It means you’re smart.

I didn’t grow up with fitness. I wasn’t handed a plan. I had to figure it out one step, one rep, one choice at a time. And modifications? They were my starting point. Without them, I would’ve quit early. With them, I built strength, confidence, and consistency.

Why Modify?

Modifying a workout doesn’t water it down—it sets you up for success. Here’s why it matters:

• Protects your joints and prevents injury

• Helps you build form before force

• Creates a more enjoyable experience, which leads to long-term consistency

• Keeps exercise from feeling punishing—because it shouldn't be

If your workout leaves you so sore you can't move for three days or makes you feel like a failure, it's not the right workout. Let's build you up, not burn you out.

How to Modify Resistance Training

Resistance training is simply using force to build strength—bodyweight, dumbbells, bands, or machines. If you’re a beginner, here’s how to modify popular moves:

1. Push-Ups

• Start on the wall, then move to a countertop, then knees, then full floor push-ups.

• Focus on control, not speed.

2. Squats

• Use a chair behind you as a guide. Sit and stand. No need to go deep until you build strength.

• Hold onto a stable surface if needed for balance.

3. Dumbbell Presses

• Lighten the weight or start with soup cans or water bottles.

• Sit down if standing feels unstable.

4. Rows

• Use resistance bands if dumbbells are too challenging.

• Bend at the waist and pull toward your sides slowly.

Key tip: Always keep core engaged and breathe—inhale to prepare, exhale during effort.

How to Modify Cardio

Cardio is about elevating your heart rate to improve endurance and heart health. That doesn't mean burpees and sprinting from day one. Let’s meet your body where it is.

1. March in Place Instead of Jumping Jacks

• Lessen the impact, especially on knees and ankles.

2. Step Touch Instead of Side Shuffles

• You still get the lateral movement without the high intensity.

3. Use Intervals

• Try 30 seconds of movement, 30 seconds of rest.

• Work your way up to longer effort periods.

4. Walking Counts

• Walking is cardio. Don’t let Instagram fool you. A brisk walk while listening to music or a podcast is powerful and doable.

The Mental Shift

Modifications aren’t “cheating.” They’re your starting point. And when you learn how to modify resistance training and cardio with purpose, you give your body time to adapt and grow stronger. This builds momentum—and momentum matters more than motivation.

When in doubt, ask yourself:

“How can I move today in a way that supports me—not punishes me?”

Use Tools That Support You

This is where tools like the Lift and Be Uplifted Weekly Wellness Planner come in. Tracking your movement, writing down what you did, and checking in with how it felt creates consistency and clarity. You’ll start to see patterns—and you’ll also start to see progress.

Encouragement to Take the First Step

You don’t have to “earn” your place in the gym or your living room workout space. You already belong here.

So today, try one modified move. Try one round of movement. Try one rep. You are not behind—you are beginning. And beginnings are powerful.

If you need a plan and a great place to start, try my 30 for 30 At-Home Fitness Program. All you need is a light set of dumbbells and you can begin to create the habit of exercise in 30 days!

30 for 30 At-Home Fitness Program Ebook

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