How to Start Exercising
A Practical Guide for Anyone Starting from Scratch, or Returning After a Long Break
Learning how to start exercising can feel intimidating. I get it. I've been there myself after my ten-year break from training in my thirties. Walking back into a gym after years away is genuinely uncomfortable.
But with the right approach, exercise can become one of the most rewarding and enjoyable habits in your life. Here's a step-by-step guide to getting started properly.
Step 1: Assess your current fitness level
Before starting any exercise programme, honestly evaluate where you are right now. Consider your overall health, any existing medical conditions and your exercise history. If you have any health concerns or haven't been active in a while, check in with your doctor before beginning. This helps you choose activities that are safe and appropriate for your current situation.
Step 2: Set realistic goals
Decide what you want to achieve. Weight loss, improved fitness, more energy, stronger muscles, better sleep, stress relief. Whatever it is, make your goals specific and realistic.
Not 'I want to get fit' but 'I want to walk 30 minutes every day.' Not 'I want to lose weight' but 'I want to lose 10 kilos so I can run around with my kids without getting breathless.' The more specific and personally meaningful the goal, the more motivating it becomes.
Break big goals into smaller milestones and celebrate each one along the way.
Step 3: Choose activities you enjoy
This is the most important step. If you dread your exercise, you will not sustain it. Find movement you genuinely enjoy. Walking, cycling, swimming, dancing, team sports, resistance training, yoga. There are hundreds of options. Experiment until you find what suits your personality and body.
I prefer to train alone or with a trusted training partner. Solo sessions with headphones on let me stay completely focused. Occasionally I'll meet friends for a game of touch football in the park. Both count. Both are enjoyable. That's the whole point.
Step 4: Start slowly and build gradually
If you're new to exercise or returning after a break, start slowly. Shorter sessions, lower intensity. Allow your body to adapt before increasing the challenge. The most common mistake beginners make is doing too much too soon, getting sore or injured, and stopping.
Begin with manageable goals. Build from there. Patience in the early stages pays enormous dividends later.
Step 5: Create a schedule and stick to it
Set aside specific times for exercise and treat them as non-negotiable appointments. Plan your sessions in advance. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus resistance training at least twice a week. Schedule workouts at times that work for your life and build the habit of showing up consistently.
Step 6: Find an exercise buddy
A training partner provides accountability, motivation and makes the experience more enjoyable. It could be your partner, a friend, a family member or your dog. My wife has been a genuine catalyst for how I approach movement. Having someone alongside you with similar goals and a positive attitude changes everything.
Step 7: Start with basic exercises
If you're new to structured training, start with foundational bodyweight movements targeting different muscle groups. Squats, lunges, push-ups, inverted rows, planks and basic cardio like brisk walking, cycling or swimming. Add variety and complexity gradually as you become stronger and more confident.
Free online workouts and resources →
Calisthenics workouts and resources →
Step 8: Always warm up and cool down
Before each workout, warm up with light cardio and dynamic stretches. Afterwards, cool down with static stretches to improve flexibility and prevent muscle soreness. This takes about 10 minutes total and significantly reduces your injury risk.
Step 9: Listen to your body
Pay attention to how your body feels during and after exercise. If you experience pain or significant discomfort, stop and seek advice if necessary. Challenge yourself, but not at the expense of your health. Pushing too hard too soon leads to injuries and setbacks.
Step 10: Stay consistent and patient
Consistency is everything. Make exercise a habit by incorporating it into your daily routine. Even a short walk on days when a full session isn't possible keeps the habit alive. Track your progress. Celebrate milestones. Surround yourself with supportive people. Rest days are part of the programme, not failures.
Remember: the goal isn't perfection. It's a consistent effort over time. Small things done regularly compound into something remarkable.
Getting motivated to exercise →
Health should feel like your best life, not a break from it.
Marco ☕
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About Me I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year. Want to know more about my story and approach? Read my full About Me page → |