If you’re reading this, you’re one step closer to beginning a workout plan and improving your health, happiness and emotional well-being. After all, mindset is half the battle, and the fact that you’re here proves that you’re mentally in it to win it. The benefits of exercise, setting achievable goals, avoiding common excuses that can bog you down—we’re covering everything you need to know about starting and sticking with a new workout routine, no matter your current fitness level or goals.
Understand the Benefits of Exercise
Beginning a fitness program is one of the best things you can do—not just for your physical health but also for your mental well-being and overall happiness. Here are a handful of benefits associated with physical activity:.
- Reduces Stress & Anxiety: Exercising regularly helps your brain produce endorphins, which in turn can help you better cope with stress, depression and anxiety.(1)
- Keeps You Physically Healthy: Sticking to a consistent workout schedule improves cardiovascular health, reduces the risk of disease, keeps your bones and muscles strong, and helps you maintain a healthy weight.(2)
- Boosts Mood: Studies have found a connection between physical activity and overall life satisfaction and happiness in people of all ages.(3)
- Slows Aging: High-intensity exercise helps your body generate mitochondria more efficiently, which slows aging in your cells.(4)
- Improves Cognitive Function: Aerobic exercise helps with cognitive abilities, including memory, learning, problem solving and emotional balance.(2)
- Bolsters Immunity: Regular exercise improves your gut health, which plays an important role in your immune system.(5)
Reminding yourself of these benefits can serve as a source of inspiration and help you stay committed to your exercise plan.
Define Your “Why”
One of the first steps in learning how to start a workout routine is to determine why you want to exercise in the first place. When we pinpoint the deeper meaning behind our fitness goals, we’re able to more effectively tap into motivation and stick to a workout regimen.
This deeper meaning varies for everyone. For some, it might mean being more mobile so they can participate in rigorous activities with friends and family. For others, it might mean feeling better mentally to achieve greater life satisfaction. Others may consider exercise as an opportunity to practice self-care. Identify your “why,” and let it be your guiding star.
Set S.M.A.R.T. Goals
Next, set clearly defined goals so you have concrete milestones to work toward. To help with this, try using the S.M.A.R.T. acronym:
- Specific
- Measurable
- Attainable
- Realistic
- Time-Conscious
Did you know that putting pen to paper can improve your chances of success? Research has found that when people write down their goals, they’re 42% more likely to achieve them.(6)
Schedule It
Preparation is key when it comes to creating a beginner workout plan, and there’s one more piece to put into place before you start exercising: draft a simple fitness schedule. After all, if the workout doesn’t get scheduled, it doesn’t get done. Start small by scheduling one to two structured workouts for the week. Some find it easier to join group fitness classes, since they’re already set at specific times. Others may prefer penciling in workouts they can complete at home when they’d like. Repeat your schedule for a few weeks, slowly increasing the number of days per week you exercise. This will help train your body to enjoy and anticipate daily movement.
Some pro tips to help improve your success rate:
- Find a time that works for you. If you’re not a morning person, then trying to start a morning workout routine probably isn’t in your best interest. Make sure your new fitness schedule fits your lifestyle.
- Share your plan with an accountability buddy. Having someone else there to check in on your goals can keep you motivated.
- Aim for three types of exercise: resistance and strength training to help build muscle, aerobic exercise to improve cardiovascular health, and stretching to boost flexibility and joint health. This strategy also ensures you engage different muscle groups in your workout sessions.
- Build in breaks. Alternate your workout sessions with rest days so your muscles have time to recover and you don’t burn yourself out. Always listen to your body.
Find Exercises You Enjoy
Truly enjoying your exercise helps you stay motivated, but finding a workout program that you like can involve some trial and error. Try different types of physical activities to see what you’re into. You might discover that you hate running but love boxing, or that you can’t get enough resistance training but dread the elliptical.
Here are some additional exercise options to try:
- Spin class
- Biking
- Hiking
- Barre
- Circuit training
- Aerobic exercises
- Long-distance running
- Yoga
- Weightlifting
- Dancing
Find an app or program that lets you try many different types of fitness activities, or sign up for a gym that offers a variety of classes.
Set Yourself Up for Success
Whether you want to start a workout routine at home or prefer to head to the gym, it’s important to set yourself up for success. By anticipating obstacles before they arise, you’ll be able to maneuver around them more gracefully. Here are a few techniques:
- Keep a packed gym bag in your car.
- Set out your gym clothes the night before your morning workout.
- Program your coffeemaker to have a fresh brew ready for you, or brew iced coffee the day before.
- Keep your workout schedule somewhere you’ll see it every day, like on your fridge or mirror.
- Consider hiring a personal trainer for the first month or so. An expert can help you master the basics and build a solid foundation.
- Find an accountability buddy who will work out with you or keep you motivated even if you experience a lull.
Most importantly, be kind to yourself. Life happens, setbacks occur and sometimes we veer off course. When you find yourself in a rut, practice self-compassion and revisit your “why” and your S.M.A.R.T. goals—then jump back on the proverbial treadmill.
Invest in Good Gear
Don’t underestimate the impact of good workout apparel. High-quality fitness clothing and shoes can help improve your performance by providing comfort and flexibility throughout your workout—plus, looking good can help boost self-confidence. The right fitness apparel can even get you excited to start sweating. Every workout wardrobe should consist of comfortable athletic shoes, a supportive sports bra, socks, moisture-wicking shorts, leggings and tops. Don’t forget a zip-up hoodie for cold-weather exercise. You can also equip your home with workout accessories like a yoga mat, jump rope and resistance bands.
Battle Common Excuses
It’s natural to experience some mental resistance before your workout. But here’s the thing: you’ll never regret exercising. Here are some of the most common brain blocks regarding workout plans. Familiarize yourself and don’t let them stop you from achieving your fitness goals!
“I don’t have time.”
Start small. Even a five- or ten-minute workout can do wonders for your mental and physical health.
“I don’t like exercising.”
Explore different types of physical activity—there’s something out there for everyone to enjoy. Try walking through a beautiful park, dancing to your favorite music or going on a bike ride with a friend.
“I’m too tired to work out.”
Exercise can increase your energy levels. Starting is the hardest part, but you’ll find yourself with more energy and focus immediately after the workout and over the long term.
“I’m too old to exercise.”
It’s never too late to start a fitness routine. You don’t have to perform a 300-pound deadlift right out of the gate or run a marathon tomorrow. Instead, incorporate gentle movement into your days and you’ll start to see and feel the benefits.
“Exercising is too hard.”
Exercise can be demanding, and that’s precisely the point. Remember to start small, find physical activities that bring you joy and embrace the challenge of working toward achievable goals.
Adopting a new fitness plan is a lifestyle change, and it can take some time to fine-tune your routine. Once you get into a steady rhythm, however, you’ll reap the mental and physical benefits for years to come.
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