How to Start Working Out When You're a Beginner at Exercising

Starting a fitness journey can feel intimidating, especially if you’ve never worked out before. The good news is you don’t need fancy equipment, hours at the gym, or expert-level knowledge to get started. All you need is a clear plan, realistic expectations, and a willingness to move consistently. Guess what? Everyone was a beginner at some point, and you have to start somewhere!

1. Set Realistic Goals

Before you step into a gym or roll out a yoga mat, reflect and ask yourself some questions to decide what success looks like for you.

• Do you want to improve overall health?

• Lose weight or build strength?

• Just feel more energized and confident in your body?

Clear goals will guide your workout choices and keep you motivated when things get tough. Write these in a journal or on your phone and check back on it often so you can remember why you started.

2. Start Small and Build Consistency

It’s tempting to jump into an intense program, but that usually leads to burnout or injury. Instead:

• Begin with 2–3 workouts per week, 20–30 minutes each.

• Focus on consistency, not perfection.

• If you're not ready for the gym just yet, start small by walking, bodyweight exercises, or YouTube videos. These are great starting points. Anything that gets you moving more than usual.

3. Understanding Sets, Reps, and Rest

Strength training can look confusing, but it’s simple when broken down:

• Rep (repetition): One complete movement of an exercise (like a push-up or squat).

• Set: A group of reps. For example, 10 squats = 1 set.

• Rest: The time you take between sets to recover.

Beginners can start with:

• 2–3 sets

• 8–12 reps per exercise

• 30–90 seconds rest between sets

This range builds strength without overloading your body. For more info on why Strength training is so beneficial, read my post here.

4. Learn Basic Movement Patterns

Instead of chasing complicated workouts, start with the fundamentals your body uses every day:

• Squat (sitting and standing)

• Push (pushing a door, push-ups)

• Pull (rowing, pulling objects toward you)

• Hinge (bending at the hips, deadlift motion)

• Core stability (planks, balance work)

These movements set the foundation for everything else. Add a gallon jug, water bottles, or even jars for small weight if you don't have weights at home.

5. How to Warm Up and Cool Down Properly

Skipping warm-ups and cool-downs is one of the most common beginner mistakes.

• Warm-up (5–10 minutes before your workout): Light cardio (walking, marching in place, jumping jacks) + dynamic stretches (arm circles, leg swings) to get blood flowing.

• Cool-down (5–10 minutes after your workout): Slow walking or stretching (hamstrings, quads, shoulders) to help your body recover and reduce soreness.

6. Listen to Your Body

It’s normal to feel sore when you first start, but sharp pain or extreme fatigue is a sign to ease back. Fitness is about progress, not punishment.

7. Make It Fun and Rewarding

You’re more likely to stick with exercise if you enjoy it. Try different options like dance, yoga, hiking, lifting, and group classes until you find what clicks. Of course, I am partial to lifting due to the longevity benefits, but anything that gets you moving and makes you happy is the best medicine for health!

Starting your fitness journey doesn’t have to be overwhelming. Begin with small, consistent steps, learn the basics of sets/reps/rest, and make warm-ups and cool-downs a part of your routine. Over time, these small habits add up to big results.