Honestly, if you look at a clip of a Richard Simmons workout from 1988 today, it’s easy to giggle. There’s the Swarovski-encrusted tank top. There are the dolphin shorts that leave absolutely nothing to the imagination. And then there’s the hair—that glorious, frizzy halo of kinetic energy. But here’s the thing that most people miss when they’re busy making fun of the "Sweatin’ to the Oldies" aesthetic: Richard was a genius of biomechanics and psychology long before those were buzzwords in the fitness industry.
He didn't care about your "gains." He didn't want to see your "PR." He just wanted you to move your body without hating yourself.
The fitness world has become incredibly aggressive lately. We have 75 Hard, CrossFit, and high-intensity interval training (HIIT) that leaves people puking in buckets. While those have their place, they’ve created a barrier to entry for the average person who just wants to feel better. Richard Simmons built a multi-million dollar empire by doing the exact opposite. He targeted the "unfit," the marginalized, and the people who felt invisible in a standard gym.
It worked. It still works.
The Anatomy of a Richard Simmons Workout
If you strip away the 1950s rock and roll music, what are you actually doing during a Richard Simmons workout? You’re performing low-impact aerobic exercise. From a clinical standpoint, this is gold for cardiovascular health, especially for beginners or those with joint issues.
The movements are basic. You’ve got side-steps, grapevines, arm circles, and a lot of rhythmic clapping. It seems simple because it is. That was the point. By keeping the heart rate in a steady-state aerobic zone—usually between 50% and 70% of a person's maximum heart rate—Richard ensured that his followers were burning fat and strengthening their hearts without overtaxing their central nervous systems.
You weren't going to tear an ACL doing "Great Balls of Fire."
Most modern workouts focus on "progressive overload," which is the idea that you must constantly add weight or intensity to see results. Richard focused on consistency and duration. His videos usually ran about 30 to 60 minutes. If you do that three times a week, you’re hitting the American Heart Association’s guidelines for physical activity perfectly.
Why the music actually matters for your brain
There is a massive amount of research into "auditory-motor synchronization." Basically, your brain loves to move to a beat. When Richard used tracks like "It's My Party" or "He's a Rebel," he wasn't just being campy. He was using familiar, 130-BPM (beats per minute) tracks that naturally pace a human stride.
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This creates a flow state.
When you’re in a flow state, the "perceived exertion"—how hard you think you're working—drops. You might be burning 400 calories, but because you're singing along to a song you knew in high school, it feels like 100. It’s a psychological trick that modern apps like Peloton try to replicate with celebrity playlists, but Richard was the pioneer.
Forget the "Burn," Focus on the "Feel"
We’ve been conditioned to think that if a workout doesn't hurt, it isn't working. That’s a lie.
Richard Simmons’ approach was rooted in "exercise adherence." That’s a fancy way of saying "actually showing up." Most people quit the gym because it’s intimidating or painful. You walk into a weight room, see a bunch of guys grunting, and you leave. Richard’s "Slimmons" studio in Beverly Hills was the antidote to that. He welcomed everyone. He’d hug you. He’d cry with you.
The Richard Simmons workout was as much a support group session as it was a fitness class.
The science of the "Simmons Smile"
Endorphins are real, but so is the hormone oxytocin, often called the "cuddle hormone." Richard’s workouts were designed to trigger both. By emphasizing self-love and community, he lowered the cortisol levels of his participants. High cortisol (the stress hormone) is a major contributor to abdominal fat storage.
Think about that.
While modern "drill sergeant" trainers are screaming at you and potentially spiking your cortisol, Richard was lowering it with kindness. From a hormonal perspective, his method might actually be more effective for long-term weight loss in stressed-out individuals than a high-stress boot camp.
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Breaking Down the "Sweatin' to the Oldies" Series
If you’re looking to get back into this, you need to know where to start. The series wasn't just one-size-fits-all.
- Volume 1: The classic. It’s the most basic and arguably the best for someone who hasn't exercised in a decade.
- Volume 2: He upped the tempo. More complex footwork. If you find yourself tripping over your own feet, go back to Vol 1.
- Volume 3 & 4: These started incorporating more "toning" moves, using light weights or just resistance from your own body.
He also released "Sit Tight," which was a workout designed entirely for people with limited mobility or those who needed to remain seated. It was revolutionary at the time. He was talking about inclusive fitness in the 80s and 90s before the industry even had a word for it.
The Misconception of "Easy" Cardio
Don't mistake "low impact" for "no effort."
A common critique of the Richard Simmons workout is that it doesn't build muscle. While it’s true you aren't going to look like a bodybuilder, that wasn't the goal. The goal was functional fitness. Can you walk up a flight of stairs? Can you play with your grandkids? Can you carry groceries?
To get the most out of these routines today, many fitness experts suggest "stacking" them. You might do 30 minutes of "Sweatin' to the Oldies" for your cardio and then follow it up with 15 minutes of basic strength training (think squats, lunges, or wall push-ups).
What We Can Learn from the Richard Simmons Legacy
Richard disappeared from the public eye in 2014, leading to endless rumors and even a hit podcast. But his absence only highlighted how much the fitness world missed his specific brand of empathy.
He didn't sell "six-pack abs in six weeks." He sold the idea that you were enough, exactly as you were, even while you were trying to change.
In a 2026 digital landscape where every influencer is selling a filtered, perfect version of health, the raw, sweaty, sometimes awkward reality of a Richard Simmons workout feels incredibly refreshing. It’s authentic.
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Implementation: How to do this right in 2026
If you want to try this, don't just put on a video and half-heartedly wave your arms.
- Check your space. You need about a 6x6 foot area. Clear the coffee table.
- Focus on the core. Even though he doesn't talk about "bracing your core," you should. Keep your belly button tucked toward your spine to protect your lower back during those side-bends.
- Exaggerate the movements. Since there’s no heavy weight involved, the intensity comes from the range of motion. Reach higher. Step wider.
- Ignore the "perfection" trap. You will mess up the steps. Richard often messed up the steps in his own videos. He’d just laugh and keep going. That’s part of the charm.
The genius of his system wasn't the choreography; it was the permission to be imperfect.
The Physical Benefits Beyond Weight Loss
People forget that Richard was a major advocate for the "Deal-a-Meal" program. It used a wallet with cards to track food groups. It was basically a manual version of MyFitnessPal, but it taught portion control without the obsession of calorie counting.
When you combine that kind of sensible eating with the Richard Simmons workout, you’re addressing the two biggest pillars of health.
- Bone Density: Even low-impact stepping provides enough "loading" to help maintain bone density, which is crucial as we age.
- Lymphatic Drainage: The rhythmic jumping and arm swinging helps move lymph fluid through the body, boosting the immune system.
- Mental Clarity: Aerobic exercise increases Brain-Derived Neurotrophic Factor (BDNF), which is like Miracle-Gro for your brain cells.
Actionable Steps for Starting Your Journey
Stop overthinking it. You don't need a $2,000 bike or a $200-a-month gym membership.
Find a copy of a Simmons routine—many are available on streaming services or even old DVDs you can find at thrift stores. Put on some comfortable shoes (don't do this barefoot, you need the arch support for the lateral movements). Commit to just 15 minutes.
If you feel silly, good. Silly is the opposite of stressed.
Start with the basics. Don't worry about the "toning" videos yet. Just get your heart rate up. Watch your breathing; you should be able to talk, but not sing a full opera. That’s the "talk test" for aerobic efficiency.
Richard Simmons once said that "number one is you." It sounds like a Hallmark card, but in terms of fitness longevity, it’s the only philosophy that actually lasts. If you don't put your own well-being and self-compassion first, no workout plan in the world is going to stick.
Go find some oldies. Start sweatin'. It’s time to move again.
Your Next Moves for Fitness Success
- Assess your current mobility: If you have knee pain, start with "Sit Tight" or the first half of "Sweatin' to the Oldies" Volume 1, which features less lateral movement.
- Schedule your "recess": Treat your workout like a 1980s recess. Pick a time of day when your energy is highest—usually mid-morning or late afternoon—and block out 30 minutes.
- Focus on the "Post-Workout Glow": Instead of checking the scale immediately after, check your mood. Are you less anxious? Do you feel more capable? That’s the real metric of success.
- Invest in proper footwear: Even for "at-home" aerobics, a cross-trainer shoe with good lateral support is non-negotiable to prevent rolled ankles during grapevines.
- Incorporate simple resistance: Once the cardio feels easy, hold two soup cans while you do the arm routines to add a small amount of weight for muscular endurance.