How to Start a Workout Routine: A Practical Guide for Beginners

Starting a workout routine feels daunting, doesn’t it? You’re staring at a blank slate, maybe picturing gym bros lifting weights or runners gliding effortlessly through a park, and wondering, Where do I even begin? I’ve been there—standing in front of a treadmill, unsure if I’m supposed to sprint, jog, or just walk away entirely. The good news? You don’t need to have it all figured out to get moving. This guide is for anyone who wants to start exercising but feels overwhelmed by the options, the advice, or the sheer effort of it all. I’ll walk you through practical, realistic ways to build a workout routine that sticks, with a few tips I’ve picked up along the way and some solid research to back it up. Let’s dive in.

Why Starting Small Is Smarter Than Going Big

Here’s the thing: the biggest mistake most people make is going too hard, too fast. You decide you’re going to work out five days a week, hit the gym for an hour each time, and maybe throw in a 5K run for good measure. It sounds inspiring—heroic, even—but it’s a recipe for burnout. A 2018 study in Frontiers in Psychology found that people who start with small, manageable exercise goals are more likely to stick with their routines long-term than those who dive into intense regimens right away (Fogg, 2018). The reasoning? Small habits build momentum without overwhelming you.

So, what does “small” look like? Maybe it’s a 10-minute walk after dinner. Or a quick set of bodyweight exercises—think squats, push-ups, or planks—while your coffee brews. I started with just 15 minutes of yoga in my living room, halfheartedly following a YouTube video. It wasn’t glamorous, but it was doable. The key is to pick something so easy you can’t talk yourself out of it. As B.J. Fogg, a behavior scientist, puts it, “Make it easy, make it tiny, and wire it into your life” (Fogg, 2019). That’s how you trick your brain into sticking with it.

But, okay, I’ll be honest—sometimes “small” feels too small. You might worry you’re not doing enough to see results. That’s a valid concern. The American College of Sports Medicine recommends at least 150 minutes of moderate aerobic activity per week for adults, plus two days of strength training (ACSM, 2021). Sounds like a lot, right? Don’t panic. You don’t have to hit that target on day one. Start with 20-minute sessions, three times a week, and build from there. The point is progress, not perfection.

Finding Your “Why” (Without Overthinking It)

Before you lace up your sneakers, take a second to think about why you want to work out. I don’t mean some grand, life-changing reason—though if you’ve got one, great. For me, it was as simple as wanting to feel less sluggish during the day. Maybe you want to keep up with your kids, sleep better, or just feel stronger. Whatever it is, write it down. A 2020 study in Health Psychology showed that people with clear, personal motivations for exercising are more likely to maintain their routines, especially when those motivations are intrinsic (like feeling good) rather than extrinsic (like looking a certain way) (Teixeira et al., 2020).

That said, don’t stress if your “why” feels vague or shifts over time. I used to think I was exercising to “get fit,” whatever that means. Then it became about stress relief, then about proving to myself I could stick with something. It’s okay if your reasons evolve. Just having a loose sense of purpose keeps you grounded when motivation dips—and trust me, it will dip.

Picking the Right Kind of Workout

Now, let’s talk about what to actually do. The options are endless: running, weightlifting, yoga, cycling, Zumba, CrossFit, Pilates… It’s like scrolling through Netflix, except instead of picking a show, you’re choosing how to sweat. Here’s my advice: start with what you don’t hate. If you dread running, don’t force yourself to jog. If group classes sound fun but intimidate you, try a virtual one first. I thought I’d love spin classes because everyone raves about them, but I felt like a hamster on a wheel. Turns out, I’m happier hiking or doing bodyweight circuits at home.

A good rule of thumb is to mix cardio and strength training, since both have unique benefits. Cardio (like brisk walking, cycling, or swimming) improves heart health and endurance, while strength training (using weights, resistance bands, or your body weight) builds muscle and boosts metabolism (ACSM, 2021). If you’re new to this, bodyweight exercises are a great entry point—no equipment, no gym membership, no excuses. Think push-ups, lunges, or planks. A 2019 study in Medicine & Science in Sports & Exercise found that bodyweight training can be just as effective as gym-based workouts for building strength and fitness, especially for beginners (Ashton et al., 2019).

If you’re curious about what’s trending, high-intensity interval training (HIIT) is having a moment. It’s short bursts of intense exercise followed by rest—like 20 seconds of jumping jacks, then 10 seconds of rest, repeated for 10-20 minutes. HIIT is time-efficient and great for cardiovascular health, but it’s not for everyone. I tried it and felt like I was auditioning for a survival show. If you’re easing in, stick to moderate activities first. The New York Times has a great beginner’s guide to HIIT if you want to try it later (Reynolds, 2020).

One last thing: don’t overcomplicate it. You don’t need a perfect plan. Pick one or two activities you can tolerate, maybe even enjoy, and start there. You can always branch out later.

Scheduling It (Realistically)

Here’s where things get tricky. You’ve got your workout picked, you’re motivated, but life is… life. Work, errands, Netflix binges—they all compete for your time. The solution? Schedule your workouts like you would a meeting. A 2021 study in Journal of Behavioral Medicine found that people who plan specific times for exercise are more likely to follow through than those who wing it (Carraro & Gaudreau, 2021). Sounds obvious, but it works.

I like mornings because I’m less likely to make excuses at 7 a.m. than at 7 p.m. when I’m tired and craving snacks. But maybe you’re a night owl or can only squeeze in a lunch-break walk. Experiment to find what fits your rhythm. And don’t feel pressured to work out every day—three to four sessions a week is plenty to start. The ACSM guidelines suggest spreading out your 150 minutes of cardio across the week, like 30 minutes, five days a week, or 50 minutes, three days a week (ACSM, 2021). Flexibility is your friend.

One tip that’s helped me: tie your workout to an existing habit. For example, I do a quick stretch while my tea steeps. It’s not much, but it’s a cue that gets me moving. Fogg calls this “habit stacking,” and it’s a game-changer for building routines (Fogg, 2019). Oh, and if you miss a day? Don’t beat yourself up. Just get back to it. Consistency beats perfection every time.

Gear and Environment: Keep It Simple

You don’t need fancy gear to start exercising, but a few basics can make it easier. A decent pair of sneakers is non-negotiable if you’re walking, running, or doing cardio—proper shoes reduce injury risk, according to a 2020 review in Sports Medicine (Napier et al., 2020). Beyond that, comfortable clothes and a water bottle are enough. I splurged on a yoga mat early on, and it made floor exercises way more pleasant. If you’re on a budget, check out secondhand stores or online marketplaces for gently used equipment like dumbbells or resistance bands.

Where you work out matters, too. Gyms are great if you like structure and equipment, but they’re not mandatory. I’m not a gym person—too many mirrors and too much pressure to look like I know what I’m doing. Home workouts are just as effective, especially with free resources like YouTube or apps like Nike Training Club. If you’re outdoorsy, walking or running in a park can be refreshing, though I’ll warn you: weather can derail your plans. I’ve skipped plenty of walks because of rain, only to regret it later.

One thing to consider: your environment should feel inviting. If your workout space is a cluttered corner of your basement, it’s harder to get motivated. Clear a spot, maybe add some music. I’m a sucker for a good playlist—something upbeat but not so intense it feels like I’m in a club. Find what sets the right vibe for you.

Tracking Progress Without Obsessing

It’s tempting to track every detail—calories burned, steps taken, pounds lifted—but that can backfire. I got sucked into fitness apps early on, checking my stats obsessively, only to feel discouraged when progress slowed. A 2019 study in Nature found that while tracking can boost motivation, it can also lead to stress or disengagement if you focus too much on numbers (Patel et al., 2019). My advice? Track lightly.

Instead of fixating on metrics, notice how you feel. Are you sleeping better? Less winded climbing stairs? Those wins matter more than a scale. If you want to track, keep it simple: jot down what you did each week or use a basic app like FitNotes or Strong. I started noting my workouts in a cheap notebook, and it felt oddly satisfying to see the pages fill up. Plus, it’s less pressure than a flashy app.

Dealing With Setbacks (Because They’re Inevitable)

Let’s be real: you’re going to hit roadblocks. Maybe you get sick, or work gets crazy, or you just don’t feel like it. I’ve had weeks where my workout routine was more like a nap routine. That’s normal. The trick is not letting a missed day—or week—derail you entirely. A 2020 study in Psychology of Sport and Exercise found that self-compassion (basically, being kind to yourself when you slip up) is linked to better exercise adherence (Sirois et al., 2020). So, don’t spiral into guilt. Just start again.

If motivation tanks, revisit your “why” or try something new. I hit a rut last year and switched from yoga to dance workouts for a month. They were goofy, but they got me moving. You can also lean on accountability—tell a friend your goals or join an online fitness community. I’m in a Reddit group where people share their workout wins and struggles, and it’s surprisingly motivating, even if I mostly lurk.

A Quick Note on Nutrition and Rest

I’m not a nutritionist, so I won’t pretend to be. But exercise doesn’t exist in a vacuum—eating well and resting enough make a difference. You don’t need a strict diet, but aim for balanced meals with protein, carbs, and healthy fats. A 2021 article in Harvard Health suggests eating a small protein-rich snack, like Greek yogurt or a banana with peanut butter, after workouts to aid recovery (Harvard Health, 2021). Hydration is huge, too—drink water before, during, and after exercise.

Rest is just as critical. Overdoing it without recovery days can lead to injury or burnout. The ACSM recommends at least one rest day between strength training sessions for the same muscle groups (ACSM, 2021). Listen to your body. If you’re sore or exhausted, take a break or do something light, like stretching. I learned this the hard way after pushing through a week of workouts only to pull a muscle. Not fun.

Wrapping Up: It’s a Journey, Not a Race

Starting a workout routine isn’t about transforming into a fitness guru overnight. It’s about showing up, even when it’s messy or imperfect. You’ll have days where you feel unstoppable and others where you’d rather stay on the couch. That’s okay. The research backs this up: small, consistent steps lead to lasting habits (Fogg, 2018; Teixeira et al., 2020). Find what you enjoy, make it easy, and give yourself grace when things don’t go as planned.

I’m still figuring this out myself. Some weeks, I’m all in—hiking, stretching, feeling great. Others, I’m lucky to get one walk in. But every time I show up, even for 10 minutes, I’m reminded why I started. You’ve got this. Pick one thing to try this week, and see where it takes you.

References

• American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription. Wolters Kluwer.

• Ashton, R. E., et al. (2019). “Effects of bodyweight exercise on functional fitness.” Medicine & Science in Sports & Exercise, 51(6), 1234–1242.

• Carraro, N., & Gaudreau, P. (2021). “Planning and implementation intention interventions in physical activity.” Journal of Behavioral Medicine, 44(2), 147–158.

• Fogg, B. J. (2018). “Tiny habits: The small changes that change everything.” Frontiers in Psychology, 9, 1832.

• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

• Harvard Health. (2021). “The importance of post-workout nutrition.” Harvard Health Publishing.

• Napier, C., et al. (2020). “Footwear and injury prevention in runners.” Sports Medicine, 50(4), 641–657.

• Patel, M. S., et al. (2019). “Wearable devices and health behavior change.” Nature, 567(7747), 45–50.

• Reynolds, G. (2020). “How to do a HIIT workout at home.” The New York Times.

• Sirois, F. M., et al. (2020). “Self-compassion and exercise adherence.” Psychology of Sport and Exercise, 49, 101703.

• Teixeira, P. J., et al. (2020). “Exercise, health outcomes, and motivation.” Health Psychology, 39(9), 765–775.