How To Start Working Out

Exercise is a vital part of a healthy lifestyle. But if you’ve gotten out of the habit of being active — or have never found an exercise routine that works — it can feel like an impossible task to begin.

The good news? It’s never too late to start exercising.

Exercise physiologist Ben Kuharik shares practical tips to get you started and stay motivated in pursuit of your health goals.

How to start exercising

If you’re not sure where to start, you’re not alone. These tips can help you begin:

1. Set a big goal and mini-goals to achieve along the way.
2. Choose activities you genuinely enjoy.
3. Choose workouts that match your lifestyle and personality.
4. Get your doctor’s go-ahead first.
5. Work with a personal trainer.
6. Find an exercise buddy.
7. Schedule workouts into your daily routine.
8. Make a plan before hitting the gym.
9. Buy only the gear you really need.
10. Eat nutritious foods to fuel yourself for exercise.
11. Don’t burn out by doing too much too soon.
12. Maintain a steady pace.
13. Track your progress in a journal or app.
14. To prevent boredom, vary your workouts.
15. Resist the temptation to skip a workout.

Let’s dig deeper into each of those tips.

Set specific goals, both big and small

Maybe you just want to feel better, even if you’re not sure exactly what that means. That’s OK! But to maintain motivation, Kuharik encourages setting a specific goal, plus mini-goals to work toward along the way. Think of them as milestones to help you track your progress — and feel proud of yourself.

“If you just say, for example, that you want to lose weight instead of saying you want to lose 10 lbs, it’s hard to be motivated or stick to a plan,” Kuharik says. “But when you reach your mini-goals, you’ll feel a sense of accomplishment that reaffirms your efforts.”

This method is helpful even if you fall short of your big goal. You’ll still feel great about the progress you’ve made, and you can rejigger your goals to keep progressing.

Choose activities you enjoy

You’re more likely to stick with an exercise program if you don’t dread it!

“Consistency is key,” Kuharik stresses, “but to get to a place where you do something consistently, it’s important to find a way to enjoy it.”

Pursue “joyful movement” by choosing workouts you genuinely like. You may have to experiment to figure out what they are, but something is bound to feel like the perfect fit.

Make exercise work for your lifestyle and personality

If you struggle to get out of bed before 9 a.m. but commit to working out before dawn, you may have trouble sticking with it. The same is true if you’re a quiet introvert who tries to love boisterous Zumba classes.

To find the right fit, ask yourself:

• What activities do I like to do?
• Do I prefer group or individual activities?
• What programs fit my schedule?
• Do I have any health conditions that limit my choice of exercises?

Get your doctor’s go-ahead

“Talk to a healthcare provider before you get started, especially if you have a condition or injury that could affect your ability to do certain types of exercise,” advises Kuharik.

If you have asthma, for example, be sure your rescue inhaler prescription is up to date; if you have scoliosis, discuss any flexibility limitations before starting yoga; and so on. Your provider can recommend a fitness plan that’s within your capacities and helps you build strength, muscle, endurance and flexibility.

Find an exercise buddy

“Working out with a friend can help you stay motivated and provide some accountability, especially as you’re getting started,” Kuharik notes. After all, you might not think twice about canceling plans on yourself, but it’s harder to bail on somebody who’s counting on you!

Schedule workouts into your routine

Treat exercise as you would any other can’t-miss appointment: by making space for it in your schedule. If you keep a calendar, add your workout plans in advance.

“Plan to exercise at the same time every day, like in the mornings when you have more energy or right after work,” suggests Kuharik. (But again, make sure it’s a time that actually works for you, not just one you wish worked for you!)

Work with a professional

A personal trainer will assess your current abilities and create a personalized exercise program to help you get where you want to be. They’ll also teach you specific exercises and show you how to operate gym equipment.

Think trainers are only for celebrities? Think again! Most gyms have personal trainers on staff who you can work with for the long term or just a couple of sessions.

“People who opt for a trainer don’t often turn back,” Kuharik maintains. “A good trainer can push you to your limit to maximize benefits, but they know when to pull back to avoid injury.”

Make a plan

Does this sound familiar? You show up at the gym, ready to become someone who exercises. But as you look around, you realize you have absolutely no idea where to start. So you do a quick walk on a treadmill and head home, feeling overwhelmed.

Instead of winging it, plan out your workout in advance — and not just the first one, but maybe the second and the third, too. Showing up with a plan in hand will help you feel prepared and empowered.

Gather your gear (but buy only what you need)

Exercise doesn’t have to strain your wallet. Lots of workouts can be done on your own with no special equipment. Plus, many gyms and boutique studios (like for spinning and yoga) offer a free trial or a few low- or no-cost classes for newbies.

“Avoid buying expensive equipment or health club memberships in the beginning unless you’re sure you’ll use them regularly,” warns Kuharik.

Do prioritize good sneakers to support and protect your feet. But different activities call for different sneakers (you shouldn’t run in boxing shoes or hike in cross-trainers), so hit up a shoe store for guidance.

Eat before your workouts

It’s ideal to eat a well-balanced meal three to four hours ahead of your workout, but that’s not always an option if you’re an early riser. Learn when and what to eat before exercising, focusing on food to fuel you (like those rich in carbohydrates and lean protein).

“Don’t forget to drink water before, during and after your workout,” Kuharik adds. Staying hydrated helps replenish everything you sweat out. It also cools you down and prevents muscle cramps.

Start slowly

We love your enthusiasm, but don’t do too much too fast! Generally, experts recommend cardio five times a week and strength training twice per week. But if you go from zero to 100, you risk burning out and injuring yourself. So, start small.

“Gradually increase your activity level, especially if you haven’t been exercising regularly,” Kuharik cautions. In the beginning, you might aim to work out three times a week for 30 minutes each session — or even just 15 minutes.

Maintain a steady pace

Exercise at a pace that allows you to hold a conversation — no huffing or puffing or gasping for air. You can measure the intensity of your exercise using the Rated Perceived Exertion (RPE) scale, which goes from 0 to 10 and rates how easy or difficult you find an activity.

For example, 0 would be how you feel while sitting in a chair, while 10 is how you feel at the end of an exercise stress test. Typically, you should exercise at a level that feels like a 3 or a 4.

“When lifting weights, you should generally leave two reps left in the tank,” Kuharik emphasizes. “The analogy I use is that if I say I’ll give you $1,000 to do five more reps, there should be no chance that you get that money. But you should be able to do about two more, if you absolutely had to.”

Keep an exercise record

Whether you use a written journal or an app, log your workouts so you can easily review your progress.

“Recording when and how much you exercise can help you look at goal-setting and give you a sense of how much activity you’re doing in a given week,” explains Kuharik.

Vary your workouts

Exercise can get repetitive (in a bad way) if you do the same thing each time.

“Add a variety of exercises so you don’t get bored,” Kuharik suggests. This also helps work different muscle groups and challenge your body in new ways.

But if you thrive on mastering one thing before moving on to another, it’s totally OK not to switch things up right from the start. Just keep it in mind for the future.

Tempted to skip? Adjust your mindset

When your boss asks you to stay late or you’re dragging because you didn’t sleep well last night, it’s tempting to scrap your workout altogether.

“Not every day will go as planned,” Kuharik acknowledges. “If you have a tight schedule or an off day, doing half of your workout is still much more beneficial than skipping it.”

If you find yourself making excuses, try this mentality tweak: “Look at it as an opportunity to get away from stress, clear your mind and leave nagging thoughts behind,” he encourages. “Over time, you’ll look forward to giving your brain a break and feeling good after a great workout.”

Stick with it!

We get it: It can be really hard to stick to an exercise routine, especially in the beginning. But don’t give up.

“If you exercise regularly, it’ll soon become part of your lifestyle,” says Kuharik. “Sticking with it puts you on the road to making exercise a lifetime commitment.”