If you're looking to become more active, learning to start exercising can leave you feeling pretty overwhelmed. Between finding time for fitness as a mom and walking into the unknown, it's scary. Use these tips to learn how to start working out when you're brand spanking new.
These are beginner tips that everyone needs to acknowledge when they're figuring out how to start exercising when you're a beginner. The tips are simple, effective, and most often, overlooked.
While I love the fitness world, getting started with a routine is a bit horrific, to be honest. In a world of technology, you're bombarded with different ways to work out, how to be intense, why you shouldn't be intense, and every kind of workout you may be able to do.
How anyone figuring out how to start working out it's often overwhelming. And when things are overwhelming we're far more likely to quit. And while all of the information is great, one thing that is not pronounced is that there are so many ways to be active and achieve a goal. There is no one perfect system.
This means that part of the equation will be figuring out what you love and how to rock it.
Learning how to start working out as a beginner takes some guts. You literally have to dive in. Below are a few tips and guidelines from a Certified Strength & Conditioning Specialist for when you start exercising as a beginner.
Remember, having a plan or a system in place is the best thing you can do. Don't just aimlessly enter. Schedule it out and dive in.
And of course, if you need some help, check out the variety of follow-along workouts I offer for busy moms!
How To Start Working Out As A Beginner: Why Are You Starting?
It sounds so simple and cliche but you need to know your why. And not just the little why like "I want to lose ten pounds" but the big why. As in, how will my life change if I start exercising? What will be different?
My why has shifted a lot over the years from purely aesthetics and vanity to "I want to always be able to keep up with my kids and never have to say no, mommy can't do that" to them. Keep your why in the back of your mind. It'll be the difference between showing up on the hard days or not.
When Will You Work Out?
Planning your schedule and making time for learning how to start working out takes thought. Don't just say "you're going to work out three times per week". Write out the actual days and schedule it in.
When you're a beginner starting to exercise, I suggest planning for 3 workout days per week (though you can learn more about how often to work out here). Which days will you be working out? At what time? Sure it may not be the exact same time each week but having a plan helps.
And remember that part of learning how to start working out means getting active outside of your workouts too. Here are a few ways to be active day to day - this is what makes the biggest difference.
The Length Of Your Workouts
This comes back to scheduling and more often than not it's where beginners become dissuaded. It's a common myth that your workouts NEED to be 45-60 minutes each or they're not effective.
Don't let this nonsense hold you back. Strive for 20-30 minute workouts when you're just starting out! I have lots of follow-along workouts on my YouTube channel for just this purpose. You truly don't need to get in a sixty-minute workout five days per weak. And believe it or not, 5-minute workouts can help a lot on days when life is insane.
When learning how to start working out as a beginner- pace yourself!
Surround Yourself With Like-Minded People
While you may not want to believe it, the people you surround yourself with hold influence over you. Find a workout buddy, someone to push you or even just chat to about everything new you're experiencing.
People in similar situations can help make the transition so much easier.
Start Where You're At & Not Where You Think You Should Be
When you're learning how to exercise and you're brand new, you need to consider your starting point. Loading up with a dumbbell when you haven't properly squatted in years is a recipe for disaster. Focus on mastering the basics of your body in a squat, pull, push, and hinge pattern before you do anything else (resources below).
Similarly, you may not even be ready for that yet. If you have a lot of joint pain, injuries, or a lot of weight to lose your workouts might look more basic and consistent than just walking and focusing on rehab exercises (like strengthening the glutes).
It's tempting to just dive into the cool stuff working out overdoing it on your body won't be effective. This comes in to play even more if you've had a baby recently. Focus on integrating your core muscles before anything else.
How To Start Working Out As A Beginner: Choosing A Workout Style
There are so many styles of training that the best advice is to be a bit of a bunny and hop around until you find one you really enjoy. Enjoying your workouts will be the key to your success so don't skip this step! Crossfit, at-home strength training, resistance bands, everything can work for your goals but you need to pick a direction.
Below are a few styles of common workouts and how they breakdown into your goals. Personally, I like to use these progressively so that you learn the basics and scale-up safely.
Slow & Steady: this type of workout is awesome for beginners. It could be done through pilates, at home with bands or bodyweight exercises, or even at the gym with resistance. It means that you're getting used to using your muscles, improving activation, and really nailing down form and contraction. This also develops your central nervous system and prepares you for just about everything.
Interval or Circuit Training: this type of workout is fast paced. The goal is to work mostly to fatigue, get your heart rate up, and be intense. Intervals can be great.. but definitely not for everyone. If you're still having trouble with your squats (pain, knees caving, no activation) then progressing to a fast-paced workout isn't a great idea.
Intense Workouts: this workout is geared towards pushing your limits. Some boot camps, crossfit, extreme heavy lifting, or even extreme interval training at home like P90x. As I said, they have their benefits but are normally not a great starting point for anyone just getting used to working out.
Have A Plan
You cannot work out without a plan. And scrolling through instragm for the first workout you see is not a plan. Choose the days that you're working out and then pick the workouts you'll be doing. An example of your week could look like:
Monday: Lower body workout
Wednesday: Pilates
Friday: Upper body workout
From there, ask yourself where your workouts are coming from. Are you following videos on YouTube? Are you having someone design them? When learning how to start working out I would greatly dissuade you from picking the first workout you find on Pinterest. It's an easy way to injure yourself. Remember, you need to start with where YOU'RE at so tread carefully.
How To Start Working Out: Consistency Over Intensity
Consistency to your new workout routine will be the deal-breaker in achieving your goals.. or not. Showing up three times per week consistently versus four times per week with intense workouts sometimes is much better.
If the intensity is too much that you're missing days, scale it back. The long term consistency will always be better for you.
Similarly, don't bite off more than you can chew. Be practical about how many days you can really be exercising. Don't set yourself up for failure by striving for four times per week at sixty-minute workouts. Start small and scale-up.
Focus On The Other Stuff
When learning how to start exercising, most people overlook the "other" stuff:
- Active recovery
- Sleep
- Proper fuel
All of these things work as a whole to get you to your goals. Specifically, if you're workouts are intense, recovery is even more important. Your body changes and grows when it recovers- not when it's exerting itself.
Plan recovery days (active recovery days like walking, stretching etc are best) and make sure you do have non-intense days in your training program. It's a delicate balance.
The Soreness Will Fade
When you're a beginner learning how to exercise you get sore. Frustratingly, inconvenient, sore. The goal of exercising consistently and long-term isn't to criple you three times per week. it's to improve your day to day life!
However, those first few weeks can be a challenge. Know that this is normal, make use of active recoveries like mobility work and learning how to foam roll, and know that it will pass.
And remember, with exercising comes fuel! Your body can't recover off Doritos and soda.
Start Learning How To Exercise At Home
With all of my heart, I believe that moms should work out at home (learn more about why). While there are definitely exceptions to this, when learning how to start working out, why not make it easier on yourself? Working out at home lets you:
- cut out travel time (actually, save time all around)
- perfect movements and learn form in a private environment
- nail down a routine
By all means, still, schedule the time to get it done and make it happen. But working out at home is often a blessing in disguise with little kids. And you don't need a crazy set up. Your body weight and resistance bands can take you to a pretty fit you (here's my favorite workout equipment for beginners).
Don't forget to pin these tips on How To Start Working Out At A Beginner!
Learning how to start exercising can be overwhelming, there's a lot to consider! Work through the steps and tips above, come up with a game plan and just start.
Truly, starting is half the battle! You don't need to be intense all the time to reap the benefits of exercise. Nor do you need a specific workout. Figure out what you enjoy, what works for you, and stay consistent with it.
Brandi
I love that you emphasize that we have to figure out what will actually work for us - if I'd followed this advice I wouldn't have burned through so many personal trainers 🙂
Patricia
I love that you cater to everyone too, by giving us options for what may work for us, because there is no one-size-fits-all approach that is really effective. I think these tips are not only useful for pregnant women, but also those of us who are not moms or not pregnant.
Julia Elizabeth
I feel you really hit all the important pieces! It's so true that different things work for different people, just have to find what's right for you 😛
fitasamamabear
Thank so much Julia! I remember when I was first starting and I thought it HAD to be a certain way (mainly burpees, jumping, running). It's soo not the case!
Nicole Kleiss
I love that a lot of these can be done from home. I'm not a mom (yet), but I still struggle to find an hour of my day I can dedicate to going to a gym. I tend to get my workouts in more often when I can do them from home.
Thanks for the tips
fitasamamabear
You definitely don't need to be a mom to rock these tips! The truth is, finding time to exercise is hard- make it easier on yourself so that you stay consistent- and sane. It's not worth it if you despise it! Glad I could help 🙂
Fiona @ Get Fit Fiona
This is such a great post. Getting started can be such an intimidating process - there's so much information out there and you're not sure what's right. It's not surprising that people only stick with it for a few weeks.
fitasamamabear
It is definitely scary when you're just starting out. And agreed.. there is *sometimes* too much information, or at least opinion out there. It's tricky, but finding something you enjoy and that feels good may take a bit but it will make all the difference 🙂
Beverly
Totally agree. I feel sometimes it is so hard to choose what program is best for you and to be honest personal trainers are so expensive nowdays. I will follow your tips.
fitasamamabear
It's definitely a tricky balance to find what you love and what works.. but it's worth it! And it definitely doesn't have to be an all or nothing approach 😉
Jennifer @ Fit Nana
I love this. It can be really overwhelming for many to get started! And then, New Year's hits, gym memberships go up, and then by February, they go down because the person didn't choose the right fit for her. I love that you break it down to taking the time to really decide what's right for you!