Exercise resources
Explore apps, follow-along workouts, websites, written plans, programs, and trackers for aerobic activity and strength training.
Use the filters to narrow your choices, then read how to get started and what to keep in mind.
Hi, I’m Lydia.
I’m a family medicine physician in Salt Lake City, Utah, with a particular interest in sports medicine, lifestyle medicine, and integrative care. I care about helping people stay active, improve their function, and keep doing the things that matter to them.
My path in medicine started in neurosurgery before I transitioned to family medicine. Along the way, I became increasingly drawn to prevention, functional recovery, and the relationships that develop when you care for someone over time.
Why I created Find Your Next Move
“Exercise more” leaves a lot unanswered. What should you do? Where should you start? What feels achievable with your current abilities and the resources you have?
I created this website to help make those next steps easier to find. It brings together exercise apps, follow-along workouts, programs, written plans, and equipment options so you can explore what fits your life.
Some people are starting from scratch. Others are returning after a break, managing pain or a chronic condition, or looking for a new challenge. The starting point will look different for everyone.
Movement that works for you
My goal is to help you find something practical, enjoyable, and repeatable—whether that means a walk, a few strength exercises with household items, or a structured training program.
This collection is a starting point for exploring your options. When your health or symptoms affect exercise, your healthcare team can help you adapt a plan to your needs.
Find movement that fits your life
Find Your Next Move is a clinician-curated hub that helps you find practical ways to be active. Whether you are starting for the first time, returning after a break, or looking for a new challenge, explore resources that match your experience, goals, available equipment, and health needs.
Movement can happen at home, outdoors, or in a gym. You do not need expensive equipment or a perfect routine to take the next step.
Affordable equipment
Compare bands, dumbbells, weighted vests, and exercise mats, with guidance on choosing what your routine needs.
You will also find ways to exercise with items you already have. Some shopping links are affiliate links, clearly disclosed on the equipment page.
Start with one manageable step
Choose an activity you enjoy, find a resource you can use consistently, and build gradually. If pain or a health condition affects your activity, use the resource guidance alongside advice from your healthcare team.
New to exerciseChoose one aerobic option and one simple strength option. Consistency comes before intensity.
Returning after a breakStart with about half of your previous duration, volume, or load, then build from a stable recovery response.
Trying something newTreat the first two weeks as skill practice. Add one unfamiliar stressor at a time.
Before you choose
If you plan a major increase in activity or have health concerns, consider the PAR-Q+ readiness check. A chronic condition does not automatically rule out exercise, but the right type and amount may need to be individualized.
Build a home workout setup, one piece at a time
Start with what your routine calls for. Bands and a pair of dumbbells cover many strength exercises; a weighted vest is an optional later addition. Compare current prices, shipping, and return policies before buying.
Affiliate disclosure: The Amazon links for weighted vests, dumbbells, resistance bands, and exercise mats are affiliate links. As an Amazon Associate, I earn from qualifying purchases. These links may earn me a commission at no extra cost to you. Other shopping links on this page are ordinary retailer links.
Resistance bands with handles
Portable tube band sets can support rows, presses, and leg exercises. Start with one lighter band and add resistance as needed.
Choose: Sets include multiple bands and handles; check the listing for door anchors and ankle straps.Resistance labels: The maximum shown is the maker’s claimed total when bands are stacked, not the resistance of each band or a required starting load.Check before use: Inspect bands for wear, secure anchors, and check for latex if you have an allergy.
Affiliate links · compare current prices and included accessories
Neoprene dumbbell pairs
Choose a pair you can control comfortably. Each listed weight is per dumbbell; the link is for a pair.
Start simple: One useful weight is enough to begin; different exercises may call for different loads.Save money: Compare pair prices with local secondhand options and check shipping.
Affiliate links · check the selected weight at checkout
Neoprene sets with racks
Sets offer several pairs and a rack. Total set weight adds both dumbbells in every pair; choose the included weights you will actually use.
32 lb: Pairs of 3, 5, and 8 lb CAP dumbbells.56 lb: Pairs of 2, 3, 5, 8, and 10 lb CAP dumbbells.60 lb: Pairs of 5, 10, and 15 lb CAP or Amazon Basics dumbbells.100 lb: Pairs of 5, 8, 10, 12, and 15 lb CAP dumbbells in black or colored options.
Affiliate links · confirm included weights, stock, and delivery
Rubber-coated sets with racks
For people who want several pairs of dumbbells and storage in one purchase. Check the included weights and delivery details before ordering.
100 lb set: Pairs of 5, 10, 15, and 20 lb dumbbells with a rack.150 lb sets: Pairs of 5, 10, 15, 20, and 25 lb dumbbells with a rack; two handle options.
Affiliate links · total set weight includes both dumbbells in each pair
Weighted vests
The ZELUS vest comes in several fixed weight options. A vest can add resistance to walking or bodyweight routines once the unweighted activity feels comfortable.
Look for: A close fit and a weight you can carry comfortably; check the selected size and weight before buying.Start wisely: Keep walks short and easy at first; skip added load if it aggravates joints or balance.
Affiliate link · price and availability may change
Exercise mats
A mat can make stretching, Pilates, and floor strength work more comfortable. Choose cushioning and width for the exercises you plan to do.
Standard size: Gruper 6 mm or Gaiam 10 mm for different levels of cushioning.More cushioning: Retrospec Solana 1-inch mat; thicker foam may feel less stable for standing balance.More room: HAPBEAR extra-wide mat, about 72 × 48 inches; check the selected variant.Save money: A towel or carpeted floor may be enough for some workouts.
Affiliate links · check dimensions, thickness, and current price
Jump rope and small accessories
Choose only what supports a workout you already plan to do. A rope or small accessory may help if it supports a workout you already plan to do.
Look for: A rope suited to your height and available space.Save money: Skip bundles with extras you will not use.
Compare accessoriesRetailer category · no affiliate tracking
Use what you have
A stable chair, wall, stairs, and a backpack can support many beginner workouts.
Try: Chair sit-to-stands, wall push-ups, step-ups, and a backpack carry.Check: Secure the load and use stable surfaces.
Stop and get help for concerning symptoms
Stop exercise for sharp or severe pain, a joint giving way, rapidly increasing swelling, new weakness or numbness, chest pressure, fainting, or unusual severe shortness of breath. Call 911 for possible heart-attack symptoms such as chest pressure or discomfort—especially with shortness of breath, cold sweat, nausea, or lightheadedness—or for collapse or severe new neurologic symptoms.