If you haven’t exercised consistently before, or haven’t deployed your training mat for a few weeks (or months), starting a regular exercise routine can seem intimidating and overwhelming, so much so that it can discourage you from starting. create a routine at all.
But it doesn’t have to be this way – there are tons of online options and home kit options, you just have to figure out where to start. To help, we turned to fitness professionals for their best advice on how to get started exercising, whether it’s been a while or you’re completely new to exercise. No matter how you prefer to move, let his advice guide you to have a good sweat session and keep coming back for more.
Find your motivation.
Before you start exercising, it’s smart to determine what motivates you to exercise in the first place, says Dyan Tsiumis, ACE-CPT, founding trainer of MYX Fitness, to Health. Perhaps that urge comes from wanting to keep up with the kids, feel better in your body, or have a stress-relief outlet, or a combination of all three. Whatever it is, just think about that “why” (maybe even write it down) and come back to it whenever you feel your resolve wane, says Tsiumis.
Figure out what you actually enjoy doing.
The key to consistency, which is the key to seeing the results of your workouts, involves finding the movement that you really enjoy. And discovering that pleasure in exercise may take some experimentation, Holly Perkins, CSCS, author of Lift to Get Lean and founder of Women’s Strength Nation, tells Health.
To help you find what type of exercise gives you pleasure, grab a sheet of paper and a pen and write down a list of potentially new, different, or previously loved activities that you’ve done, Perkins suggests. Then try three activities each week. After each workout, without thinking too much, evaluate whether you enjoyed it. If not, cross it off the list. “Do that for a few weeks, until you find something you like,” she says.
If you’re having trouble figuring out which type of training to try first, think about your history with movement, Brad Rahmlow, NASM-CPT, founding trainer of Rumble Training, tells Health. Whether you played sports as a kid, loved snowboarding, or had an exercise routine that just faded away, think about what you really enjoyed and use it as inspiration for what you could do next and see if it ignites your regular routine. again.
You should feel a connection to the workout when you’re done, so assess whether you feel physically and emotionally okay, says Rahmlow. That emotional connection to your training will bring you back for more.
Look to your support system.
When it comes to starting a training program, you don’t have to go it alone, says Rahmlow. While you will find many options online to take classes or work out with a coach, it is also very beneficial to your enjoyment factor and your dedication to finding someone to move with you. Of course, it can still be difficult to meet someone for exercise at this time, but you can easily call a friend and chat while you both walk, or enroll in the same virtual class as your friend so you can discuss throughout the process. or at the end.
If you have a friend who you know loves fitness, it might also help to start a conversation with him, suggests Rahmlow. That friend might have an exercise suggestion you should try, or he might invite you to join him in whatever activity he’s doing and loving.
Set realistic goals.
If you’re trying to make a change by starting with exercise and being consistent with it, you’ll want to start with a realistic, repeatable training program, says Perkins. Starting out conservatively and then gradually increasing your level of commitment is the smart way to go. That means, instead of waking up on January 1 and trying to exercise every day for an hour for the rest of the year, you’ll want to start much smaller.
“I found it better mentally, and from a more beneficial adherence perspective if you start with a goal of two or three days a week of exercise,” says Perkins, suggesting at least one recovery day after your training days. “This will boost your confidence to move on, so keep going.” Often times when people miss a workout (which is easy to do if your goal is seven days a week), they feel bad or defeated. You don’t want that to bring you down. If you start with two or three days and meet (or even exceed) it, you will be proud and ready for more.
If you thrive on goal setting, Rahmlow also offers some more specific ways to set your fitness goals. To get started, think about what you want to accomplish today, this week, and three months from now. And then he creates SMART goals [specific, measurable, achievable, relevant, and time-based] for each of them. Write down those goals and come back to them as you go through the week and months. As another option, Rahmlow suggests following a 3, 2, 1-week goal setting exercise. For example, try trying three different workouts this week at lunchtime, follow two new trainers on Instagram for exercise ideas, and go for a long walk.
Put it on the calendar.
One of the most tried and true ways to make sure you get your workouts for the week through is to put them on your calendar and turn them into non-negotiable meetings that you don’t erase. It’s a smart way to keep up with your workouts and one of the best ways to make time in your life to exercise, no matter how busy you are. “If your life is based on calendar invitations, then your training schedule should be too,” says Rahmlow.
You can also use those calendar entries to record how long your walk lasted, the weights you used for your strength sets, or other details from your workouts. That way, when you look back, you can see your progress, says Tsiumis, who is always a great motivator.
Create the space you need for your workout.
More important than equipment, it’s a good idea to designate a spot in the house where you can put a mat and fit into your workout, especially if all of your workouts will be done at home, says Rahmlow. Make sure you have enough room to move and the space is easily accessible without having to rearrange too much.
When you discover the exercise you really like – maybe it’s cycling, jumping rope or strength training – then it’s time to start investing in the equipment you need for it too, Perkins says.
Consider the payoffs.
If you feel like your motivation to exercise is fading, or you need something to jump-start your momentum again, think about the concept of cost and compensation, suggests Perkins. Ask yourself: What are the benefits you get from your behavior and what are the problems you experience with your behavior? “If you can practice daily awareness around this, it will help,” she says. “Also consider the cost of not exercising regularly, plus any benefits from that.” Verbally express these questions and answers to your partner or write them down, says Perkins.
Don’t dismiss short or low-intensity workouts.
All your workouts don’t have to last an hour, says Tsiumis. You can do a great workout in 20 minutes, so if that’s the only time you have, do it. You also don’t need to get in a super sweaty, heart-pumping workout every time you start working out, adds Tsiumis. A class like Pilates or the bar may not always get your heart rate up, but it will definitely improve your strength and stability. Mobility work will also make you feel great, but it won’t necessarily make you sweat. Mixing more intense workouts and weight lifting sessions with exercise routines that are easier on the body, and combining different types of training modalities, will also help you avoid burnout and injury, Tsiumis says.
What’s more, if you’re just starting out, doing bodyweight-only exercises is a smart way to do it, rather than jumping into heavy movements, Tsiumis says. Our bodies learn from repetition and when you start with bodyweight, you get a stronger sense of proper form and better proprioception, or awareness of where your body is in space (which also helps with form).
Gradually increase the time or frequency.
In addition to building your confidence by starting slowly, your body will also adapt better to the new increase in exercise when you do it gently, helping you avoid burnout, Perkins says. Even if you’re excited to get back to exercising after a long break, take your time and don’t do your best. “Be cautious and careful to keep your mental enthusiasm and your desire to fulfill his physical capabilities in check,” adds Perkins.
If you’re experiencing chronic pain, increased hunger, or simply a lack of drive or enthusiasm for exercise 10 to 14 days after starting, you’re probably experiencing overtraining, Perkins adds, which means you’ve pushed yourself too hard. “If you go from doing nothing to 500 times more minutes per week of exercise, that’s beyond what your body can handle from a recovery perspective,” she explains. “It is a cry from your body that you are doing too much and you need some time.”
Invest in a trainer—or technology.
Tsunamis says that heart rate training is a beneficial tool because if something is too challenging, your heart rate will tell you. If a load is too heavy and your heart rate increases, it is a sign that you will lose weight. Or if you’re pushing through a HIIT session and your heart rate shoots up, you’ll know it’s time to take a break and rest a day later. On the other hand, a heart rate monitor can also tell you if you are not pushing as hard as you think and help you keep track of your overall progress (as you get stronger and fitter, your heart rate will be lower during exercises that previously caused it to skyrocket).
Another option: hire a personal trainer who will teach you the proper form and how to progress safely in your workouts. If you don’t have the funds for individual training, consider looking for classes (even online) with an instructor who checks the form and provides modifications for each exercise to make sure you’re getting it right.
Overall, be patient with yourself.
“Don’t expect that if you’ve been taking a break from fitness for a while, you’re in the same place,” says Tsiumis. “Our bodies are amazing, and you will go back there and get stronger, but we will not go back to the exact same place we left.” So be kind to yourself and give yourself time to get back to where you were, or where you want to be. If you’re just starting out, be proud of yourself for getting started too. “You don’t know where you’ll end up, but you have to start,” he says.
