Exercising is all about the long game, or better yet, keeping your joints healthy so they can keep your body mobile for years to come. Low-impact exercises are the perfect solution. Whether you’re recovering from an injury, just getting started on your fitness journey, or looking for a safer option as you age, these workouts help you stay strong and healthy without the extra pounding on your knees, hips, or back.
In this guide, you'll discover what counts as a low-impact workout, the best options for cardio and strength training, a sample workout plan, and practical tips to stay motivated and safe.
What are low-impact exercises?
You can think of low-impact exercises as workouts that are gentle on your joints. These movements usually keep at least one foot on the ground at all times, reducing shock and minimizing strain on your body. The benefits go beyond joint protection: low-impact workouts are excellent for weight management, boosting endurance, and building strength gradually. The best part? You can take part in these types of workouts no matter your fitness level! Each low-impact workout can be tailored for your specific goals. For example, some may be focused on weight management, while others are focused on weight gain or loss.
Low-impact cardio workouts to boost your heart health
When we think of cardio, we often imagine a long run or treadmill session. But cardio doesn’t have to mean high jumps or pounding pavement! There are plenty of low-impact cardio workouts to choose from:
- Brisk walking. Aim for 30–45 minutes most days of the week. You can walk for pleasure with your favorite song or podcast playing, or maybe you make this part of your errands!
- Cycling (indoor or outdoor). Remember to start slow and add resistance gradually. We’d recommend starting indoors so you can focus solely on the movement versus surrounding obstacles and distractions.
- Swimming or water aerobics. This full-body workout will have you ab it sore in places you’ve probably not felt sore in for a while! If you have kiddos, bring them along too! What kid doesn’t love a pool?
- Elliptical trainer. Great for a smooth, flowing movement that mimics running without impact. Pop on your favorite TV show or movie if you need a bigger reason to stay on the machine!
- Low-impact dance or aerobics classes. This is a great option if you want to let loose and have a bit of extra fun. Pro tip: invite your friends to join!
Beginners can aim for about 30 minutes of low-impact cardio a day. Remember to hydrate well during your low-impact workout with a hydration formula. You might also want to try our BCAAs to improve performance or after your workout for enhanced recovery.
Low-impact strength training exercises
We have to build muscle to protect our joints and bones. Plus, building muscle can support digestion, weight management, and our hormones! Try these low-impact strength training moves:
- Bodyweight exercises: Wall push-ups, squats, lunges. These are especially good for those who travel often or have tight schedules. Skip the gym and use your body instead!
- Resistance band exercises: Rows, lateral band walks, bicep curls are a few exercises to get you started. You can buy a band online or at a local fitness store!
- Light free weights: Shoulder presses, bent-over rows, deadlifts (with focus on proper form). If you need to hire a coach, it could be a great investment so you can learn techniques.
- Pilates or yoga: These movements are a great choice for core strength and joint stability. This is also a great way to meet people in your community!
Some basic tips for low-impact strength training: keep movements slow and controlled, start light and add weight as you go, and if you're looking to support recovery, consider post-workout supplements to help you on your journey!
Best low-impact workouts for all fitness levels
We are all about balance here. So, we’d recommend combining low-impact cardio and strength training!
Here are a few ideas:
- 30-minute cardio session: 10 minutes brisk walking, 10 minutes cycling, 10 minutes low-impact dance.
- 20-minute full-body circuit: Bodyweight squats, resistance band rows, step-ups, and gentle core work.
- Warm-up & cool-down: Try dynamic movements to start and quad stretches or foam rolling to finish.
Just like you can mix and match your outfits, you can mix and match your low-impact exercise routines. It’s all about customizing based on your specific goals.
How to create your low-impact workout plan
The best way to stay consistent is to design a weekly plan. This plan will keep you on track, and never have you guess! Here is a quick overview of what a plan could look like:
- Cardio days: Choose 2–3 days for low-impact cardio workouts.
- Strength days: Pick 2 days for low-impact strength training to build muscle safely.
- Rest and recovery: Always include rest days or gentle activities like stretching or yoga.
If you are a beginner, you may focus more on shorter, less intense sessions, while advanced exercisers can increase duration or resistance over time. As you gear up for your week of low-impact workouts ahead, be sure to check out how our pre-workout supplements can help boost your energy levels!
Tips to stay safe and motivated with low-impact exercise
Whenever you change parts of your routine, you have to see it as an experiment! And we are here to say, we have done a lot of the experimenting for you. There are some things we have learned and tips we want to share to help make your experience as smooth as possible. First things first: listen to your body! If you are feeling joint pain, it is a sign to slow down and pause. You don’t want to push so hard that you land in the injury zone. Speaking of, you must own a pair of supportive athletic shoes! These will help reduce so much joint stress, believe us. Always stay hydrated and stretch regularly before and after workouts. This is a must! You could also consider working with a physiotherapist or trainer, especially if you're recovering from an injury. And if high-intensity workouts feel like too much, low impact exercise is a great way to stay active without overloading your jointsThese tips can help you maintain an active lifestyle and stay motivated in the long run.
FAQs about low-impact workouts
Who should do low-impact exercises?
Anyone! Low-impact exercises ideal for beginners, older adults, those recovering from injury, or anyone wanting a joint-friendly option.
Can I lose weight with low-impact exercises?
Yes! When combined with proper nutrition and consistency, low-impact exercises can support weight loss by boosting calorie burn and preserving muscle.
How often should I do low-impact strength training?
Aim for at least twice per week of low-impact strength training to maintain muscle and support joint health.
Is low-impact cardio enough for heart health?
Definitely. Regular low-impact cardio sessions can improve cardiovascular fitness without the strain of high-impact moves.
References
- Cox C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes spectrum : a publication of the American Diabetes Association, 30(3), 157–160. https://doi.org/10.2337/ds17-0013
- Cpt, E. L. M. R. (2025, March 3). 9 Hormones that affect your weight — and how to improve them. Healthline. https://www.healthline.com/nutrition/9-fixes-for-weight-hormones