Workout regimen for obese people

The body mass index (BMI) is a statistical measurement derived from your height and weight. Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat. The BMI measurement can sometimes be misleading - a muscleman may have a high BMI but have much less fat than an unfit person whose BMI is lower.

Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. If a person's body weight is at least 20 per cent higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight. If your BMI is 30 or over you are considered obese.

Obesity is a rather broad term. It can be someone who has just a little above average fat, or it could be someone who is morbidly obese and has other complications as a result of a large amount of fat. If it is the latter of the two situations, this person could have problems with their bone structure, pains in their feet, or other factors that would prevent them from performing normal, gym type exercises.

Before going further, let us divide three groups, Group-A, Group-B and Group-C.

Group A is made up of those obese people who are able to perform normal lifting style exercises to moderate cardio with very little to no pain in their bones.

Group B is made up of those obese people who are not able to perform normal lifting style exercises without additional pain coming from their joints and bones, but are able to do some light cardio.

Group C is made up of individuals who have problems moving around for longer periods of time.


Repeat this for three days a week.

  • Dumbbell Bench Press
  • Incline Bench Press
  • Cable Crossovers
  • One Arm Dumbbell Rows
  • V-bar pulldowns
  • Deadlifts


  • Walking
  • Jogging
  • Biking
  • Rowing
  • Swimming
  • Aerobics class
  • Jumping Rope


Since this group is unable to perform any activity, we need to just get them moving. They can perform exercises either with no weight, or light weights found around the house. Some elderly obese people use this to move towards their goal of being able to perform normal activities.