Have you been feeling disconnected from your mind and body and are now looking for a way to recenter yourself? A somatic workout plan may be the solution you need.
Somatic exercises are a body-based approach to healing that uses slow, controlled movements and a deep level of self-awareness (1). Whether you’re looking to relieve everyday distress, release deeply stored tension, build body awareness, or simply feel more in tune with yourself, committing to a somatic workout plan can help set the foundation for lasting well-being.
This article will discuss what somatic exercises are, how you can turn everyday movements into somatic practices, and how you can create a somatic workout plan that matches your needs.
A somatic workout plan for beginners includes sets of somatic exercises that are easy to follow and require little to no equipment. It prioritizes intentional body awareness over intensity or fitness-based goals, which makes it suitable for all fitness levels (1).
This type of plan is ideal for newcomers who want to ease into somatic exercises with safety and intention. By starting with slow, gentle movements, you can avoid physical strain while focusing on relieving distress and tension in ways that support your overall well-being (2, 3). Most beginner-friendly plans are also highly adaptable, which allows you to customize them based on your needs, goals, and comfort level.
If you’re dealing with any mental health or medical concerns, it’s best to consult your healthcare provider before you start a new somatic practice. They can help make sure it’s a safe fit for you while also offering personalized guidance to support your goals.
Almost any form of movement can become a somatic workout when you shift your focus from external performance or fitness-based results to how your body feels internally (4).
Whether you’re walking, stretching, practicing yoga, or flowing through Pilates, it’s less about how far or fast you go and more about tuning in to what’s happening inside your body as you move. To help break it down even further, here are some key elements that can transform ordinary movements into a somatic practice (4, 5, 6):
Read more: Somatic Yoga for Trauma: A Beginner’s Guide to Coping Through Movement
You may be wondering, “Can I do a somatic workout by myself as a beginner?” The answer to this is yes and as long as you’ve consulted your healthcare provider beforehand, you can begin practicing somatic exercises on your own. In fact, starting a somatic workout plan at home is easier than you may think.
When you’re first getting started, it’s a good idea to try out different movements to help you figure out what feels best for your body and goals. In this way, you can create a plan that suits your lifestyle and supports what you need most.
Also, a routine can be incredibly helpful in the beginning to keep you motivated, which will make it easier to stick to your somatic practice over time (7). For more guidance, apps such as BetterMe can provide guided sessions, tips, and resources to hold you accountable.
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Before you jump straight in, take a moment to consider your personal goals and what you want from your somatic practice. A beginner-friendly plan should match your needs, lifestyle, and comfort level to help you create a plan that feels both supportive and sustainable.
Here are a few steps you should consider when building your somatic workout plan:
Regardless of your goal, whether it’s easing tension, improving mobility, or simply feeling more connected to your body, the key is to customize your plan to what works best for you, focusing on how movements feel internally rather than external results.
One of the great things about somatic exercises is that almost any movement can be practiced with a somatic focus, as long as your attention stays on how it feels from the inside rather than on how it looks from the outside (4).
Here are some of the best somatic exercises for beginners that are gentle, accessible, and effective for both your mental and physical well-being (8, 9, 10, 11):
For more beginner-friendly options, the BetterMe app offers guided sessions, tips, and other techniques to help you stay consistent and inspired in your healing journey.
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Somatic exercises are gentle enough that you can do them every day, which is ideal and offers the most benefits (12). However, it’s important not to push yourself and adapt your practice depending on how you feel each day.
The most important thing is to listen to your body. Whether this means shorter sessions every day or longer sessions a few days per week, there isn’t a single “right” schedule for somatic exercises. By showing up consistently, even in small ways, you’ll gradually experience deeper, more lasting results (13).
Read more: Is Somatic Therapy Evidence-Based? What to Know Before Getting Started
In the beginning, consistency matters more than duration. The key is to create a plan that feels sustainable and doable – one that you can stick with as you start to reconnect with your body and build self-awareness. Here are some options you should consider:
Also, don’t be afraid to use somatic practices throughout your day whenever you feel overwhelmed or disconnected. Even one or two minutes of deep breathing or grounding between tasks can go a long way to helping you feel centered and calm (9, 11).
Somatic exercises aren’t meant primarily for weight loss as they focus on the internal experience of movement rather than external or fitness-based outcomes (1). However, they can support weight management by reducing distress, creating healthier habits, and promoting a more mindful, balanced mindset (14).
If weight loss is your goal, you can modify your somatic routine by adding more active elements, including advanced yoga or Pilates. Just remember to stay focused on how the movements feel rather than how they look or how many calories they burn.
To get sustainable results, it’s best to consult a registered dietitian or nutritionist who can offer personalized guidance to help you reach your goals safely and effectively.
Yes, while research is still developing, somatic workouts have been shown to improve mind-body awareness and release tension that is accumulated in the body (2, 3). That being said, they’re not a replacement for medical care or mental health support. Instead, you should think of them as a helpful tool for maintaining everyday well-being. Almost any movement can become a somatic activity if you pay attention to how it feels internally rather than external results (4). As an example, walking can be a somatic exercise if you focus on the sensations of your feet hitting the ground or focus on syncing your breath with each step. Somatic therapy is best done with a licensed professional, particularly when dealing with trauma or other mental health challenges. While you can explore somatic exercises on your own, therapy should always be guided by a trained provider. If you’re looking for support, the Psychology Today website has a search tool to help you find licensed somatic therapists near you (United States only). The best time to do somatic exercises is whenever they fit naturally into your routine. Morning sessions can gently awaken and energize the mind and body, setting a positive tone for the day ahead. On the other hand, evening practices are great for releasing tension, unwinding, and preparing your mind and body for a restful night’s sleep.Frequently Asked Questions
Do somatic workouts actually work?
What is an example of a somatic activity?
Can you do somatic therapy by yourself?
Is it better to do somatic exercises in the morning or at night?
Creating a somatic workout plan can be a beneficial way to improve your mind-body connection and support both physical and mental well-being. Whether you’re just getting started or looking for inspiration, incorporating a variety of exercises into your plan can help you discover a routine that truly works for you.
For additional guidance, the BetterMe app offers tons of helpful resources, tutorials, and more to support your somatic wellness journey.
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