How to Start a Workout Routine & Stick to It
We live busy lives and sometimes fitting in exercise can be a workout itself. A beginner fitness routine is an easy way to incorporate physical activity into your schedule. Whether you’re joining a gym, starting a running program, or committing to being more active, these tips on working out for beginners can help you reach your fitness goals and learn how to stick to a workout routine.
Why Start Exercising?
Along with eating a healthy diet, exercising regularly can reduce the risk of chronic diseases and help you lose and maintain a healthy weight. It can even boost your immunity to illnesses or viruses like the common cold. Plus, working out is a great way to start feeling better about yourself, improving your mood and increasing energy levels.
The key to figuring out how to start exercising is to just start. While that may seem easier said than done, there are lots of small ways you can bring physical activity into your everyday life.
7 Workout Tips for Beginners
What’s your motivation for working out? Maybe you want to lose weight, improve your heart health, or join a cycling group. Motivation is the driving force in a beginner workout, enabling you to keep going when the going gets tough. Once identified, consider writing it down and posting it somewhere as a daily reminder.
Here are a few more tips for starting a dedicated fitness routine today:
#1 Assess Your Fitness Level
If you used to lift weights or play sports in high school or college, you might already have a routine in mind. Assess your current fitness level so you can start your routine comfortably and avoid overexerting yourself. Measuring your resting heart rate, waist size, body mass index, and flexibility can help you set benchmarks and track your progress.
#2 Set Realistic Goals
It is best to set realistic goals you can reach sooner rather than later when planning a beginner workout routine. Focus on small milestones to reach bigger objectives. This gives you something to work toward each day and prevents burnout or discouragement.
If you want to lose 30 pounds, start in small increments that are appropriate for your starting weight. Similarly, people prepping for a marathon should first consider running in local 1k or 5k races to give them an early sense of achievement.
#3 Have the Right Equipment
Unless you’re going to a gym, consider what equipment you might need for a beginner workout at home. Avoid overspending on an activity you’re just starting and instead invest in a good pair of athletic shoes with supportive insoles. Many at-home workout apps are free or low cost, offering a convenient way to get started with video instruction and easy to follow workouts for beginners.
#4 Start Small and Build Up Slowly
When starting a workout routine, the last thing you want to do is overexert yourself and strain a muscle or become injured. Building up your strength and starting out slowly helps you achieve results in a timely manner and prevents early loss of motivation.
Give yourself time to stretch and warm up before each session. Start with a low-impact workout like walking or riding a bike for 15 minutes. Gradually increase the amount of time you exercise until you reach 30 or more minutes a day for five days a week.
If fitting exercise into your work-life balance seems difficult, incorporate it into your current activities. Stream your favorite show while walking on the treadmill or catch up on work emails while on your stationary bike. Sometimes, it is easier to repurpose the time you have than it is to make time for a workout.
#5 Find Something You Enjoy
If you're having fun while exercising, it's more likely that you will stick with it in the long run. Whatever gets your heart rate going and keeps you interested makes for a good workout. Try different activities like taking a Zumba class, learning a morning yoga routine, or rock climbing. Alternating the activities you do trains different muscle groups, giving you a more complete workout.
#6 Rest & Recover
If you're exhausted or your muscles feel too sore, it might be time to take a rest day, get more sleep, or modify your activities. Too much exercise can cause you to give up sooner when you feel too tired to keep going. Allow yourself time to recover and, in the meantime, consider using essentials oils to help you relax and natural alternatives for pain relief.
Doctor Hoy’s Pain Relief Gel is a fast-acting topical that delivers immediate relief from muscle strains, soreness, aching joints, and other types of inflammation. Meanwhile, our homeopathic Arnica Boost Recovery Cream uses the natural anti-inflammatory properties of arnica montana to promote faster healing. Both are safe for repeated use.
#7 Hold Yourself Accountable
Need a safety net? Insure your workout plans by enlisting friends or family members who share similar goals to help keep you accountable. Whether it’s a close friend, personal trainer, group class, or even your dog when going for a walk, having a workout buddy can make activities feel less lonely and keep you motivated.