Exercise: Getting Started

Getting Started with Exercise: Beginner’s Guide to a Stronger, Healthier You

Starting an exercise routine can feel exciting—and a little (a LOT) intimidating. The key is not to aim for perfection on day one, but to build a consistent, enjoyable habit that fits your lifestyle. Whether you want to boost energy, improve mood, or feel stronger, here’s your step-by-step guide to getting started.

Step 1: Set a Realistic Goal

Your goal doesn’t have to be “run a marathon” or “hit the gym six days a week.” Start small:

• Walk for 20 minutes outside or on the treadmill, three times a week

• Do a short bodyweight circuit at home

• Stretch every morning

Small goals build momentum and make it easier to stay consistent.

Step 2: Choose Your Starting Routine

Here’s a balanced beginner-friendly plan you can follow 3–4 times per week:

Warm-Up (5 minutes)

• March in place or walk briskly

• Arm circles & shoulder rolls

• Light bodyweight squats

Main Workout (20–25 minutes)
Repeat each move for 30 seconds, rest for 15 seconds. Do 2–3 rounds.

1. Squats – Strengthen legs & glutes

2. Push-Ups (modified or full) – Build chest, shoulders, and core

3. Glute Bridges – Activate hamstrings & lower back

4. Standing Side Leg Lifts – Improve hip strength & stability

5. Bird Dogs – Support core & posture

Cool-Down (5 minutes)

• Hamstring stretch

• Seated spinal twist

• Deep breathing

Step 3: Keep It Simple but Consistent

You don’t need fancy equipment, just your body weight, comfortable shoes, and a little space. Focus on showing up regularly rather than doing the “perfect” workout.

Step 4: Track Your Progress

Keep a simple journal or app log: (I admit I'm not very good at this part...)

• How many workouts did you complete this week?

• How did you feel after each session?

• Are movements getting easier?

Celebrating small wins keeps motivation high.

Step 5: Make It Enjoyable

Pair your workout with a favorite playlist or podcast, exercise with a friend, or try different activities like dancing, cycling, or swimming to keep things fresh.

Bottom Line:
The hardest part of starting an exercise routine is taking that first step. Keep it simple, stay consistent, and choose activities you enjoy, before you know it, moving your body will become the best part of your day!