Low-Impact Workouts That Won’t Wreck Your Joints

Q: How often should I do low-impact workouts as a beginner?

Aim for 3–5 days per week, mixing cardio (like walking or cycling) with 2 days of strength training. Start with shorter sessions (10–20 minutes) and gradually increase as your body adapts.

Wait, Can “Easy” Workouts Actually Work?

Here’s the fear a lot of beginners have but rarely say out loud: “If I’m not dying on the floor, is this even doing anything?”

Totally understandable. We’ve been sold the idea that fitness has to be extreme to be effective. But your body doesn’t care if the workout looks dramatic. It cares about consistent movement, gradually increasing challenge, and enough recovery.

Low-impact workouts simply reduce stress on your joints by avoiding jumping and hard pounding. According to the American Council on Exercise, low-impact cardio and strength training can still raise your heart rate, build muscle, and improve endurance—just with less impact through your knees, hips, and spine.

So yes, walking, cycling, swimming, and controlled strength moves absolutely “count.” For many beginners, they’re not just effective—they’re safer and more sustainable.

So What Actually Counts as Low Impact?

Instead of thinking in fancy definitions, think about this: one foot stays on the ground (or you’re supported by water or a machine), and there’s no hard landing.

Some common examples:

Brisk walking, outdoors or on a treadmill
Stationary or outdoor cycling
Elliptical machine
Swimming or water aerobics
Rowing machine (with good form)
Low-impact dance or step workouts
Strength training with bodyweight, bands, or light weights
Pilates or beginner-friendly yoga

High intensity and low impact are not opposites. You can breathe hard on a bike, power walk up a hill, or do a circuit of squats and rows without a single jump.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week plus 2 days of strength work for adults, and low-impact options fit perfectly into those guidelines.¹

Why Your Joints Might Secretly Love Low Impact

If you’re a beginner, overweight, dealing with past injuries, or simply feeling “creaky,” low impact is your friend.

Here’s why it tends to feel better:

Less pounding on cartilage and ligaments. Your knees, ankles, and hips don’t get hammered with every step.
More control. Slower, grounded movements make it easier to focus on form and balance.
Lower injury risk compared with high-impact exercise, especially if you’re deconditioned.
Better for building confidence. You’re less likely to finish a workout thinking, “Never again.”

Harvard Health notes that joint-friendly activities like walking, cycling, and water exercise can improve cardiovascular health while being easier on arthritic or sensitive joints.²

If your body has been sending warning shots—knee twinges, back stiffness, ankle pain—low impact gives you a way to move with your body instead of fighting it.

“But I’m a Total Beginner… Where Do I Even Start?”

Let’s make this painfully simple.

If you’re starting from almost zero movement, your first job is just to move more, more often, not to be perfect.

Try this starter plan you can adapt to your life.

Week 1–2: The “Just Show Up” Phase

Aim for 10–20 minutes of low-impact movement, 3 days a week.

You might:

Walk at a comfortable pace around your neighborhood or on a treadmill
Use a stationary bike at light resistance
Follow a very gentle, beginner walking or low-impact cardio video

Your only goals:

Finish the session without feeling wrecked
Be able to say, “I could probably do that again tomorrow if I had to”

If 10 minutes feels like a lot, do two 5-minute walks spaced out. That still counts.

Week 3–4: Turn the Dial Up a Little

Now you’re going to nudge the difficulty, not leap up a staircase.

Bump your workouts to 20–30 minutes, 3–4 days a week
Add short intervals of slightly faster walking or cycling (like 1–2 minutes faster, then 2–3 minutes easy)
Introduce 2 short strength sessions per week (10–15 minutes)

Strength can be super simple:

Chair squats (sit down, stand up, repeat)
Wall push-ups
Seated rows with a resistance band
Glute bridges on the floor

Do 1–2 sets of 8–12 reps each, moving slowly and with control. The American College of Sports Medicine and ACE both emphasize that beginners should start with light resistance and focus on form before adding weight.³

After a Month: Build Your Own Mix

Once the habit feels a bit more natural, you can play with:

Longer walks or rides
More structured low-impact classes
Gradually heavier weights or bands
Trying new things like swimming, rowing, or gentle circuits

The point isn’t perfection. It’s progress that doesn’t scare you off.

Low Impact Does Not Mean Low Intensity

Here’s a fun twist: you can absolutely get sweaty, breathless, and strong with low-impact moves.

Imagine this 20-minute circuit:

Brisk walk in place with arm swings
Chair squats
Standing knee lifts with a twist
Wall push-ups
Step touches side to side
Seated band rows

You cycle through each move for 40 seconds, rest 20 seconds, and repeat the circuit a few times. No jumping. No sprinting. Yet your heart rate climbs, your muscles work, and you finish thinking, “Okay, I did something.”

Researchers consistently find that moderate-intensity exercise, even without high-impact or extreme intensity, improves heart health, mood, and blood sugar control.⁴ You don’t need to chase exhaustion to earn those benefits.

A good rule of thumb for intensity:

You can talk in short sentences, but singing would be hard.
On a 1–10 effort scale, you’re around a 5–7.

If you’re gasping and miserable, that’s not “being hardcore”—it’s your body asking you to back off.

Real-Life Scenarios: What Could Low Impact Look Like for You?

“I’m Overweight and Afraid of Hurting My Knees”

Start with:

5–10 minutes of walking, twice a day
Mostly flat routes, or a treadmill with no incline
One or two strength moves like wall push-ups and seated marches

As your joints adapt, you can slowly extend your walks and maybe add a gentle incline or short bursts of faster walking.

“I Sit All Day and Feel Stiff Everywhere”

Try this structure:

Morning: 5-minute walk or light stretching
Lunch: 10–15 minute brisk walk
Evening: 10–15 minutes of low-impact strength (squats to a chair, wall push-ups, band rows, calf raises)

You’re breaking up sedentary time and teaching your body to move again.

“I’m Nervous About the Gym”

You are very much not alone.

Start at home with:

Walking videos, beginner low-impact cardio, or basic strength routines
A pair of light dumbbells or just bodyweight

When you do go to the gym, stick to simple machines first:

Treadmill (walking only)
Stationary bike
Elliptical at low resistance

Headphones, a podcast, and a clear plan help a lot with gym anxiety.

How to Know If You’re Pushing Too Hard (or Not Enough)

Your body gives feedback. The trick is listening.

You might be going too hard if:

Your joints (not just muscles) ache or throb for days
You feel sharp pain during movement
You’re so wiped out you skip the next workout
You dread every session because it feels like punishment

You might not be challenging yourself at all if:

You could easily keep going for hours
Your breathing never changes
You never feel even mild muscle tiredness

The sweet spot for beginners: you finish thinking, “That was work, but I could do it again.”

If you have health conditions like heart disease, diabetes, or arthritis, talk with your doctor or a physical therapist about what’s safe for you. The Mayo Clinic has helpful guidance on starting exercise when you have medical issues.

Tiny Tweaks That Make Low Impact Even Kinder to Your Body

You don’t need fancy gear, but a few small choices can make a big difference in how your body feels.

Shoes matter. Supportive sneakers with good cushioning protect your feet, knees, and hips.
Surfaces matter. Grass, tracks, and treadmills are softer than concrete.
Warm-up matters. Spend 3–5 minutes easing in—gentle marching in place, shoulder rolls, ankle circles.
Cooldown matters. Slow your pace, then stretch calves, thighs, hips, and chest for a few breaths each.
Posture matters. Think “tall spine, relaxed shoulders, soft knees” when you walk or use machines.

These little habits make your workouts feel better, which makes you more likely to keep going. And consistency is where the magic happens.

A Simple 4-Week Low-Impact Beginner Plan

Use this as a template, not a rulebook. Adjust time and pace to your body.

Week 1

3 days of walking: 10–15 minutes at a comfortable pace
2 days of basic strength: chair squats, wall push-ups, seated marches, standing calf raises (1 set of 8–10 reps)

Week 2

3–4 days of walking or cycling: 15–20 minutes, slightly brisker
2 days of strength: same moves, now 2 sets of 8–10 reps

Week 3

4 days of cardio: 20–25 minutes, add 1–2 minutes faster every 5 minutes
2 days of strength: add a band or light weights if you can

Week 4

4–5 days of cardio: 25–30 minutes
2 days of strength: 2–3 sets of 8–12 reps

By the end of a month, you’re moving regularly, building strength, and your body is getting used to the new routine—without a single burpee.

When Low Impact Is Actually the Smartest Choice

Low-impact workouts aren’t a downgrade. They’re a strategy.

They’re especially smart if you:

Are new to exercise or coming back after a long break
Have more weight on your joints
Have arthritis, joint pain, or past injuries
Feel intimidated by intense classes or “go hard or go home” culture
Want something you can actually stick with

The American Heart Association highlights walking as one of the simplest ways to improve heart health—and it’s about as low impact as it gets.⁵ That alone should tell you low impact is not “less than.”

You are allowed to start gently. You are allowed to progress slowly. You are allowed to build a strong, capable body without ever jumping on a box or sprinting up a hill.

Low impact doesn’t mean low ambition. It just means you’re playing the long game.

FAQ: Low-Impact Workouts for Beginners

Do low-impact workouts burn enough calories to help with weight loss?

They can. Weight loss is mostly about your overall activity and what you eat, not whether you jump. Brisk walking, cycling, swimming, and strength training all burn calories and build muscle, which can help your metabolism over time. The CDC notes that regular moderate-intensity activity supports weight management and overall health.¹

How often should I do low-impact workouts as a beginner?

Aim for 3–5 days per week, mixing cardio (like walking or cycling) with 2 days of strength training. Start with shorter sessions (10–20 minutes) and gradually increase as your body adapts.

Is walking enough for my workout routine?

Walking is a fantastic starting point and may be plenty at first. Over time, try to walk a bit faster, a bit longer, or add hills. For best overall fitness, pair walking with some basic strength moves a couple of times a week.

Can I do low-impact workouts if I have arthritis or joint pain?

Often, yes—and they’re usually recommended over high-impact options. Activities like walking, cycling, and water exercise are frequently suggested for people with joint issues.² But if you have diagnosed arthritis or serious pain, check with your doctor or a physical therapist for personalized guidance.

When should I talk to a doctor before starting?

If you have heart disease, chest pain, uncontrolled blood pressure, diabetes complications, severe joint pain, or you’re recovering from surgery, it’s smart to get medical clearance. The Mayo Clinic outlines when to see a doctor before beginning a new exercise program.

You don’t have to prove anything to anyone with your workouts. You just have to keep showing up for yourself.

Start where you are. Pick the gentlest version that feels doable. Let your body get used to moving again. Low impact is not a compromise—it’s a doorway. Walk through it.

Low-Impact Workouts: Gentle Moves, Real Results