Looking to start working out at home (or gym) but feeling like you just don’t know where to start? Here are 9 secrets (shh!) to best start working out without feeling like you’re completely in over your head.
In an ideal world, when we start our fitness journey, our bodies would immediately adjust. We wouldn’t be sore and achy, so there’d be no need to soak in a hot bath, and we’d shed all that extra body fat in the course of a month and tone up at the same time. It would be great.
But that ain’t how it happens, bub.
Sorry.
You’re here because you’re already feeling overwhelmed and anxious so… take a breath and take a look around for some secrets to help you through the start of your journey. I promise that once you get over the hurdles of the first day, week, and month, this will all feel like second nature. I can’t wait to see what you achieve!
To help you get there, here are 9 secrets to working out without succumbing to that feeling that you’ve gotten in over your head.
Table of Adventures
Secret #1: Identify Your “Why”
Identifying your “why” is one of the most important parts of a successful workout regimen, and it will get you through your toughest of workout days. It will keep you motivated, and it will keep you on the right track when you feel like quitting on yourself. This is an integral part of the process which will keep you grounded and self-aware.
Wondering how to identify your why? It’s incredibly easy.
Why are you working out? Your ‘why’ is what motivates you to keep going.
Maybe you just had a child and you want to be able to play with them without being out of breath all the time. Maybe you’re turning thirty and want to look at your best for the next decade of life. Maybe a million things.
Whatever it is, make sure that it’s important (to you!) and it has meaning that transcends the crappiest of days. You want a reason that you can grab onto to pull yourself back to your feet when your self-doubt is telling you that you don’t have the strength.
Take a moment to write three things that will keep you focused and determined on your weight loss journey.
Secret #2: Gather Your Gear
Gearing up for your fitness days is really important for the longevity and productivity of your journey.
I can’t tell you how many times in the past I’ve bailed on going to the gym because I couldn’t find my Fitbit, and I just didn’t feel ready to dive into that daily workout. By making sure all of your accessories are in order, you won’t find those easy excuses sapping your motivation.
We all know that steps you take without your Fitbit on don’t count and that if you don’t write down your reps in your workout journal, you didn’t actually do anything. (I’m kidding, but it certainly feels that way!)
To help yourself avoid these mental pitfalls, find a system for your workout gear. Put your water bottle in the same place every day and make sure your sneakers are ready to go in the morning, when you’re looking for an excuse to spend that extra 30 minutes in bed.
Secret #3: Start Off Slowly
One thing I cannot stress enough: slow and steady wins the race.
I know how badly you want to lose whatever amount of body fat you have on your bones. Or maybe it’s wanting to tone for the summer season. I get it.
I get that you want it as soon as possible, but listen, Linda: take it easy.
Take the time to understand your body. Understand what fuel it needs to keep you energized through the day. What workouts do you actually enjoy? Do you like being at home or at the gym? Do you need music blaring, or a podcast, or absolute silence?
The reason? You’ll be more committed to the race if you’re running it on YOUR terms, and you’ll finish with your goal squarely in your hand. It’s important to take it slow so that you don’t relapse back into bad habits. It’s all about replacing those bad habits with better habits.
When I first started my journey, I started off with 30-minute walks on the trail behind my home every other day. It eventually increased to an hour of walking, which made me extend to getting a gym membership. By the time I went back to school in 2019, I was averaging around 3 days at the gym using the SWEAT app, 3-4 days of climbing, and twice a week running on a treadmill using the 10k Runner app.
It’s all about taking things slowly because eventually your body will get stronger – you just need to give her some time.
Take a few moments to think over what it is that you enjoy doing, the healthier foods you enjoy eating, and give yourself some simple goals that you want to incorporate into your life.
Secret #4: Write It in Your Calendar
OK, so, you’re all ready to get started. That’s awesome, we love to see it.
However, before you do, you’re going to want to write a few things down in your calendar. Here are a few suggestions of things I’d write down for the coming month (and if you’re an overachiever, go ahead and do a year out, whatever floats your boat):
- Your upcoming workouts.
- Rest days. These are mandatory if you’re just starting out. It gives you the opportunity to see your progress and gives your body the chance to simply relax from all the hard work you’ve been putting it through.
- Any cheat days (if any).
- Any special events that may be outside of the norm. Off to a wedding in another state? Check to see if the hotel you’re staying at has a functional gym and/or check the local area out to do some outdoor running on trails. Doing this research beforehand will keep you from letting every special occasion set you back from your goals.
Writing things down in your calendar will keep you laser focused on success. When you stray from it (i.e., adding in an impromptu workout, going off diet for a day, etc.), it helps you to reflect on how your month truly went and what you can do to improve for the next.
If you haven’t done so already, I’d wager you should print off (or transfer the document to your iPad using Goodnotes or any other program that enables you to write on it) the freebie that includes the monthly calendar for your use. Come up with a calendar of events and pop it on your fridge or any other space that you’re sure to look at often.
Secret #5: Don’t Miss Workouts
There’s something to be said about keeping up with your workouts. It’s absolutely addicting once you get into the groove of things.
Your body will eventually adjust to the demands you’ve given to it. Over time your body will come to relish the flood of endorphins when you work out and missing a session will almost give you a sort of withdrawal feeling.
If you start missing workouts, on the other hand, you won’t make the new habits that you want to, and you’ll start to waver if you’re not quick about rescheduling those gym days quickly. Personally, I am one of those people who needs to stay on top of my life like that. If I start to procrastinate on things, I’ll never do them again – which is why I try my best to never miss workouts.
Plus, it’s also a great way to keep yourself on track! Building those healthy habits now will help you get to the life you’re already trying to create all the faster. Why waste that opportunity by sleeping in and missing out on what will eventually make you happy down the road?
Have you chosen how you’re going to start? Maybe a fitness program or a walk at your local park? Give yourself a minute or two to figure out what you’d like to do and then mark it in your calendar!
Secret #6: Stay Hydrated
Water is your absolute best friend now.
Sorry lemonade. ¯\_(ツ)_/¯
It’s just how the lemon cookie crumbles.
Your body is comprised of up to 60% water. Keeping yourself hydrated is key to your survival, both literally and when it comes to surviving the days of rigorous working out to come.
Water helps to keep you fuller for longer, it boosts and stabilizes your energy levels, and it can relieve things like constipation, which is all too common after working out.
Being dehydrated is not a vibe, so you want to keep your body hydrated and nourished mentally and physically. Remember, your body is losing water as you work out and you need to make sure you have enough to drink before, during, and after your routine.
In order to stay hydrated I have a favorite water bottle that I drink from daily. It’s a 32 oz bottle and with the recommended 2.7 L (11.5 cups) of fluids a day for women, I try to drink close to 3 bottles full of water. And, if you’re a skeptic, remember: your body will tell you when too much is too much.
Do you have a reliable water bottle(s)?
Secret #7: Try New Things
At first, you’re going to feel a little overwhelmed by all your options. There’s a lot of information out on the internet, in books, in podcasts, and so much more.
Your best bet when you first get started is to begin with something that feels very familiar and comes easy to you. Walking is an easy one to do since most of us are capable of doing that. However, simple walking can also become really boring quickly, especially if you don’t live near a bunch of trails and you’re walking the same route every day.
So, try something new.
Challenge yourself to try one new activity every month to mix up your workout regimen. It doesn’t have to replace something you like doing, but it can if you happen to like it more. Changing up your routine gives you the opportunity to see what else is out there that you may enjoy incorporating into your everyday routine and it also confuses your body.
Trying new activities contributes to muscle confusion, which can help give your body the push it needs to rise past a plateau. Just like you, your body gets bored doing the same old thing over and over, and a timely change to your routine can be all you need to keep progressing, physically and mentally.
If there’s an activity that you want to try, but feel like you can’t, write it down (hey, leave a comment below for others to get an idea of what they could try, too!) so you’re reminded by it later on down the road.
Secret #8: Soreness Is OK, Pain Is Not
This is what scares a lot of people. The feeling of being uncomfortable in their own skin for an undetermined amount of time. Sure, you may be in some sort of pain by your body already, but it feels almost unnatural to want to be in pain, right?
Yes. Yes, it is.
The difference is that soreness from a workout isn’t the same as pain. It can be a bit painful, but it isn’t pain.
And soreness is absolutely okay! But being in pain? No.
The difference between the two is mainly time and intensity.
Soreness from an exercise is typically a dull ache short-lived at around two to three days with the muscles being affected. It can either come on during exercise or even a full 24 to 72 hours after the exercise has occurred; moving the affected muscles will hurt, but it should never be a sharp, cry-inducing pain.
The sensation can worsen when you’re sitting still for too long because the muscles start to feel cramped, so get moving and stretching to get the blood flowing. You can even work another muscle group during your next exercise stint to give your sore parts additional time to rest.
Pain on the other hand is an ache or a sharp pain during rest or exercise. It can affect both muscles and joints and may occur during exercise or within 24 hours and can linger for as long as it likes if appropriate rest and proper movement are not given to the area.
Pain is not gain – soreness is. I don’t care how many people use that tired cliché, there will always be a difference.
You will be uncomfortable when you’re starting; even when you’ve been doing this for months – years – down the road, as you break through plateaus. There will be a sense of discomfort as you expand your physical limits, but you shouldn’t be hurting yourself to get there.
Storytime: I once strained my knee doing a specific type of lunge. It was a sort of ‘radiating’ pain and my knee hurt pretty badly whenever I put too much weight on it. It wasn’t “drop-to-the-floor-and-scream” painful, but it definitely hurt more than it should. So I took two Advils, rested, kept my foot elevated, and let my injury rest. It actually took a few weeks for the pain to fully subside, but now, my knee is fine.
So, remember soreness is cool, pain is a fool.
Remember when you are writing down how you feel in your fitness journals how your body feels overall before, during, and after a workout. You can use emojis or stickers or a pain scale – whatever works for you.
Secret #9: Don’t Compare Yourself
Everybody needs inspiration to keep you going. For me, I have pictures of Beyoncé and Megan Thee Stallion because hello!
However, I have to stop myself from comparing my current body to theirs.
No ounce of talking down about yourself is going to help you on the hard days. If you’re anything like me, your Beyoncé-level body is more than a day away.
If you’re already beating yourself up about overeating too many nachos, or not getting to the gym as you promised yourself you would, the last thing you need is to start making unrealistic demands on your workout progress.
You’re sabotaging yourself before you’ve even given yourself the chance.
Remember – at the end of your journey, you may not even end up looking like the inspiration you had on your wall by the end of it!
One great source of inspiration is fitness influencers who have posted their progress, allowing you to see their attainable bodies. Look for women who look like you in height, stature, and build – they’ll always be a really great template for what you may look like at the end of your journey.
But remember, don’t compare yourself to them. Use their success to inspire you, but don’t measure your progress against theirs. Your body is uniquely yours, so shape it how you will.
Who do you look to for inspiration for your ideal body? Leave a comment below!
Conclusion to Best Way to Start Working Out
There you have it! 9 secrets to start working out without feeling overwhelmed. Hopefully, this long post didn’t overwhelm you, but I hope it did encourage you to fight for what you want. You can absolutely do this. It’s an adventure on its own, so take a sip of that water and get moving!
I find that putting it on my calendar actually motivates me to do it. Although I do give myself permission to miss some sessions when I feel my body needs rest.
Oh, 100%! Super important to allow your body to rest, especially if you’re working it to the bone. Putting things into a calendar and saying that Monday is for Leg and Wednesday is for Abs can help to put a lot of working out into perspective and allows our brains time to mentally prepare for whatever is about to come. Thanks, Joline!
YOu gave such great advice! I always put it in my calendar and it helps so much!
Thank you, Neely! I believe in trying to give thoughtful advice and I only want the best for everyone starting out as I know it’s super difficult to get that motivation at times.
My husband and I were doing so good at scheduling our workout together in the morning until this winter storm hit Texas and we haven’t had reliable power or internet to watch our workout videos for days now. But we will ease back into it as soon as we can!
Hey Stephanie! Don’t stress about it, your health and wellbeing in terms of keeping yourselves alive are paramount. Since you’re without power, maybe doing a simple exercise (jumping jacks, crunches, even lunges) to keep blood flowing, so that you’re not freezing in the current temperatures down there may help. Please stay safe and I hope everything in TX turns out better than it is now!
My main issue is not starting but committing to continuous working out. Thanks for sharing this motivational post.
Marjie, I know this feeling oh too well. There were times when I first started working out that I would rather veg out on the couch and not go in for a climbing session, but once my session was over it felt so worth it.
I think I’ll have to write an article on that because we tend to be able to start, but a lot of us find it hard to keep the motivation going.
These are great tips! I think the most important are finding out your why and starting off slow. Finding why you want to excerise is soimportant, as important as starting off slow as you can’t get fit instantly.
Absolutely agree, Amy. For a long time, I thought I wanted to lose weight because I wanted to be wanted physically by men and then I realized that that wasn’t what was pushing me, it was more about my health and about keeping my body in a state that when I had children I would be able to keep up with them. When that day comes, I think I’ll be ready. Maybe. Probably not, but a girl can dream. I still find it hard to work out at any period of time, as a matter of fact, this pandemic has proven to be harder to get over when starting to work out than I’d like to admit. However, I think it’s important to just start because momentum will start to build.
I’ve been wanting to start working out again but didn’t know where to start. This helps!
It’s all about starting from someplace, even baby steps are better than nothing, y’know? Glad that this helped you out, Heather!
I have started to write it in my calendar when I workout. That way when I skip I don’t feel SO bad because I see all of the days I have done.
I’ve done that as well, actually. It gives that vibe of, “You’ve done a lot, so, it’s OK to take an extra rest day if necessary.” Super important – thanks, Rosey!
Nice! These are good tips for working out.
Thank you, Jay! Glad they proved useful.
Thanks for the tips. I definitely struggle to pick up a workout routine more than I do with maintaining it. These are some great tips and I hope they help!
I agree. I find it difficult to gather the strength to start, but, once the momentum is there everything works out easier in the end. I hope they help others as well, thank you Jay!
These are amazing suggestions, i need to get back to working out daily like i used to…
Starting a new habit is hard and working out daily (whether it be active rest days or otherwise) can be difficult to maintain, especially if your why isn’t clear. Hopefully, you can get in on some sort of routine that works out for you!
These are such wonderful tips to stay motivated & focused on our fitness journey! I am going to share this with my friends too who are loosing interest in their workout routines!
Thank you for those kind words! My hope is to keep even myself interested in the daily routine of it all by motivating others to keep going.