Starting a workout routine can feel overwhelming. I’ve been there—I know the excuses, doubts, and confusion that pop up when trying to make a healthy change. But here’s the truth: getting started is easier than you think. All you need is a clear plan and a bit of determination.
Let’s break it down using the PAS Framework—Problem, Agitation, and Solution—so you can confidently take that first step.
Problem: You Want to Get Fit but Don’t Know Where to Start
The fitness world can be intimidating. Should you lift weights or persist with aerobics?
Do you need to join a gym or invest in expensive equipment? Then there’s the fear of failure. What if you start but don’t see results?
This confusion is why so many people give up before they even begin. A 2018 Journal of Health Psychology study found that over 50% of beginners quit their routines within the first six months. The reasons? Lack of a plan, unrealistic expectations, and feeling overwhelmed.
Trust me, I’ve made these mistakes too. I jumped into intense programs, pushed too hard, and ended up sore or unmotivated. But I’ve learned that starting small and staying consistent is the real key.
Agitation: The Cost of Not Starting
Expect that to stay in the same spot a year from now. Your energy levels are still low, clothes don’t fit like they used to, and you’re constantly telling yourself, “I’ll start next Monday.”
A sedentary lifestyle doesn’t just affect how you look; it impacts your overall health. According to the Centers for Disease Control (CDC), physical inactivity is linked to higher risks of heart disease, type 2 diabetes, and even depression.
And the worst part? The longer you wait, the increasingly big it will get. Muscles become weak, The variables slow down and motivation decreases.
I’ve felt that regret too. Every time I delayed starting, I was only making things harder for myself. But when I finally began, the transformation wasn’t just physical—it was mental too.
Solution: How to Start a Workout Routine That Sticks
Here’s the good news: you don’t need a perfect plan or hours at the gym to see results. Follow these simple steps to build a routine that works for you:
1. Set a Clear Goal
Why do you want to start working out? Is it to lose weight, build strength, or just feel better? Be specific. Say to yourself “I want to no longer have 10 kilos in three months” which is larger than “I want to gain in body.”
Research by the American Psychological Association shows that setting specific, measurable goals increases your chances of success by up to 25%.
For me, it was about having more energy and feeling confident. Every time I reminded myself of why I started, it pushed me to keep going.
2. Start Small (But Start)
Don’t overwhelm yourself with a two-hour daily routine. Begin with 20–30 minutes, 3–4 times a week. Even a brisk walk or light yoga counts.
A study published in Medicine & Science in Sports & Exercise found that just 150 minutes of moderate activity per week can significantly improve health markers.
When I started, I chose 20-minute home workouts from YouTube. It wasn’t much, but it got me moving, and that consistency built my confidence.
3. Choose Activities You Enjoy
Hate running? Don’t run. Love dancing? Try Zumba. The weightier workout is the one that you will stick to.
When I forced myself to do workouts I hated, I dreaded every session. But when I switched to activities I enjoyed, like bodyweight exercises and cycling, I looked forward to it.
4. Build a Balanced Routine
A complete workout plan includes:
Cardio: Walking, jogging, or swimming for heart health.
Strength Training: Body weight exercises or light weights to build muscle.
Flexibility: Stretching or yoga to prevent injuries.
Here’s an example of a simple beginner routine:
Monday: 20-minute walk + 10 push-ups
Wednesday: Bodyweight squats + light stretching
Friday: 15 minutes of yoga or dance
5. Track Your Progress
Seeing progress is the best motivation. Use an app, journal, or simple checklist to log your workouts.
When I started tracking, I noticed improvements like completing more push-ups or walking longer distances. It made me feel accomplished and kept me motivated.
6. Find Support
Accountability makes a big difference. Share your goals with a friend or join a beginner fitness group.
A case study from the National Weight Control Registry found that individuals with workout buddies were 60% more likely to stick to their routines.
For me, joining an online fitness community kept me inspired. Seeing others’ progress reminded me that small steps lead to big results.
