How to Start Working Out
Figuring out how to start working out can feel overwhelming—especially when the internet is saturated with conflicting advice, complicated exercise programs, and unrealistic expectations. As a certified personal trainer, I’ve seen firsthand how many beginners dive in with enthusiasm only to burn out, get injured, or quit because they don’t see immediate results. But starting a fitness journey doesn’t have to be complicated.
To break it all down, I spoke with Ariel Foxie, CPT, a certified personal trainer, and Amy Stephens, RDN, CSSD, CDCES, a sports and eating disorder dietitian for NYU Athletics, to create a no-nonsense guide to help you build a sustainable fitness routine. Here’s how to start working out—and actually stick to it.
Step 1: Set Realistic Goals and Find Your “Why”
Before stepping foot in a gym, the first question to ask yourself is: Why am I doing this? Fitness goals can be broad—maybe you want to build strength, improve endurance, reduce stress, or just feel better in your body. But to stay motivated long-term, you need to set specific, achievable targets.
Foxie emphasizes that fitness isn’t just about aesthetics. “In your twenties, you could outwork a bad diet, but by your thirties, that’s when you kind of have to start understanding a bit more about nutrition, fueling to feel better, to recover, to grow,” he says. He adds that fitness goals should be personal, not just influenced by social media trends. Many people now prioritize longevity over aesthetics, focusing on moving well and feeling strong for years to come.
Avoid This Mistake: Program Hopping
One of the biggest mistakes beginners make is constantly switching workouts. “Program hopping or getting bored with something after doing it once and then starting a new program means your body’s not adapting to anything,” Foxie explains. “It’s adapting just to do more movement, but you’re not producing a stimulus or repetitive stimulus that your body can progress from. Find a program, stick to it, see it through.”
Step 2: Choose a Workout Style That Works for You
The best workout is the one you’ll actually do. Whether it’s weightlifting, bodyweight exercises, or group fitness classes, consistency is key.
Strength Training: The Foundation of Fitness
Strength training should be a priority for most beginners. Not only does it build muscle and improve metabolism, but it also helps prevent injury and support long-term mobility. But instead of focusing on individual exercises, it’s more important to understand movement patterns—the foundation of all strength training. “Once you understand the pattern, then you can understand variations a lot better,” says Foxie. Mastering these fundamental movements makes it easier to progress, modify workouts, and avoid injury. He recommends focusing on five core movement patterns:
- Squat (e.g., bodyweight squat, goblet squat)
- Hinge (e.g., deadlifts, Romanian deadlifts)
- Push (e.g., push-ups, bench press)
- Pull (e.g., rows, pull-ups, lat pulldown)
- Single-leg movements (e.g., lunges, split squats)
Cardio: Necessary but Overhyped?
Cardio gets a bad rap in weight training circles, but Foxie stresses its importance. “I do think cardio is important. I know a lot of people think it kills gains,” he says. “I think it depends on the amount of intensity that you’re going for, but having a decent aerobic base definitely does help out with recovery.” For beginners, one to two cardio sessions per week—whether it’s cycling, swimming, treadmill walkng, or interval training—is enough for moderate to higher intensity efforts. Be sure to stay active throughout the week as well so you can meet your minimum aerobic exercise benchmarks (150 minutes of moderate intensity, 75 minutes of vigorous intensity, or a mix of both) as set by the U.S. Department of Health and Human Services (HHS). Non-exercise movements you do in your daily routine like gardening, brisk walking, and even dancing all count.
Step 3: Overcoming Gym Intimidation
Walking into a gym for the first time can feel overwhelming, but here’s the truth: “More often than not, people are just there to focus and work on themselves,” Foxie says. (This means they don’t care how much you can bench press.) So take a cue out of their workout plans on turn your attention inwards toward what you’re doing and why you’re there in the first place. Doing so will likely distract you from looping in a cycle of compare and despair.
