So you’re ready to start working out. Picking up those weights the very first time can be a daunting task. You have no idea what you’re doing and, if you’re in a gym, you feel like EVERYONE is staring at you.

That being said, it is my strong belief that no excuse is powerful enough to prevent someone from exercising; so in this post I will explore where to begin with exercise, when you have no idea where to start.

 

Make a plan

Here’s a random analogy: cooking. When you cook, do you just randomly throw ingredients together hoping something decent will come out of it? Oh,  I think I’m going to make a soup, so I dunno, a few eggs, cereal, raspberries and some corn should do it.

That sounds pretty absurd right?

Instead, you would start off with your goal (what you’re trying to make). Then you come up with a list of ingredients. Then, you get started. Fitness is no different.

I want you to think of fitness like cooking! So before you can start you need to ask yourself these 2 key questions:

Here’s an example. Say someone’s goal is to build strength in her legs so her goal might be something like this:

GOAL: Increase lower body strength (and then maybe she might have a sub-goal of being able to squat or deadlift a certain number of pounds, or reps; or some other way to determine if she’s achieved her goal)

EXERCISE LIST: Squats, Lunges, Deadlifts, Sumo squat, Calf raises, Bridge lifts

See how all of a sudden because the goal was to work on lower body, her list becomes lower body exercises? Makes sense right?

 

Start slow

Your first few workouts do not have to be complicated and they do not have to be super intense. You need to ease yourself into it. Start with simple exercises and maybe just do a 30min workout.

See how your body reacts (exercise is stress for your body; good stress, but stress nonetheless). And see how you feel afterwards (and the next day!). 30min might be enough to start. You are moving, getting your blood flowing, and building a new habit.

Moreover if you are doing the right exercises in the right order and at the right intensity 30min might just be enough.

So, to start slow:

Related: 10 workout mistakes everyone makes

 

Come up with realistic goals, and be consistent

If you want to set yourself up for fitness success, it’s crucial that you set realistic expectations. It’s easy to jump in with both feet, work really hard (because we equate hard work with instant success) and then get disappointed when results take a while to come.

One of the cornerstone lessons I teach my clients is that consistency is key. Instead of working hard twice a week, you will advance a lot faster by working medium-hard 4 times a week.

Working medium-hard also puts less stress on your body, which means you can keep going and not get set back by injury.

Finally, when you start to exercise, you are building a new habit as well as learning about your body. It takes time to understand fitness, nutrition, and come up with the optimal exercises for your body.

Here are some realistic goals I like to suggest to someone who is just starting out:

 

Start somewhere!

“Where should I start? Should I do cardio or weights? Interval training? Yoga? TRX stuff? Mixed martial arts?”

People make it way more complicated than it needs to be!

Here’s what you need to remember: when you are starting out, it doesn’t matter what you do. Truly. Just start. As you get going, you might slowly add on different kinds of exercises; you might have questions, which will lead you to research and read more; you might discover that you need some help (more on that below).

People get very hung up on the latest fitness trend hoping it will get them results faster, and sure, I agree that fitness trends can be fun and exciting. But, what I’ve noticed in my practice and with my clients, is that ultimately what will get you results is sticking to your fitness long term, and being consistent.

Related: Types of training to get you results!

 

Don’t be afraid to ask for help!

Yes, this is the part where I boast about how awesome it is to work with a personal trainer. But just hear me out! (or skip to the end, I won’t feel offended)

When you first start working out, there’s can be a lot to think about. Not only do you need to set realistic goals, pick the right exercises (as I mentioned above) but you also need to make sure your form is good, and that you are working at the right intensity so you get results!

Some people have an old injury, or pain somewhere in the body that they are worried might get worse. For other people, their body has changed (kids, menopause, weight gain) and they just don’t know where to start.

These are instances where you might want to reach out to a personal trainer and harness their expertise.

Working with a trainer will give you the boost you need to get into a new habit, stay motivated, learn routines that are a good fit for your body, and ensure you are using proper form. Becoming more active is a hugely important investment in your health. You are giving your body exactly what it needs to it can continue to serve you many, many years from now!

Related: Break free from your excuses with a fitness transformation package!

 

To summarize

When you first start working out, a few things are crucial: making an action plan; starting slow; coming up with realistic expectations; and being consistent. Once you’ve figured out your goal, you are ready to pick the right exercises that will get you there. Finally, if you are stuck or have questions, working with a personal trainer can be a great way to expedite the whole process, learn about fitness, get results and have some fun!

 

Let’s work (out) together

My specialty is working with clients who want to become more active but don’t know where to start. Check out these links to learn more about how I got into fitness, my personal values, and my personal training approach.

If you are ready to begin your personal training journey, I look forward to hearing from you through my Intake Form. You can also email me directly with any questions: irina@toneeveryzone.ca

Let’s get started!