How to Start Working Out For Beginners
Want to start exercising but not sure where to start? Here’s how to start working out for beginners! (From a personal trainer and nutrition coach.)
Hello and welcome to Ironwild Fitness!
I’m Chantal. I’m a mom of two, a NASM-certified personal trainer and nutrition coach, and the owner of this site. It’s nice to “meet” you!
Getting started on a fitness journey can feel like an uphill climb, especially if you’re a busy mom juggling work, family, and everything in between. Trust me, I get it—I’m a mom and certified personal trainer who’s been exactly where you are.
The good news? You don’t need to overhaul your life to see progress. Starting small and staying consistent can lead to big changes over time.
Let’s break it down step by step, so you can confidently take the first step toward a healthier, stronger you. Here are my top tips on how to start working out for beginners.
How to Start Working Out for Beginners
1. Start Where You Are
Before jumping into any workout program, take a moment to figure out your starting point. Think about how active you are right now. Even running after kids counts!
Secondly, ask yourself what your goals are. Do you want more energy, to lose weight, to gain strength, or just some time for yourself? (If you have any health concerns or past injuries, it’s smart to check with your doctor before starting.)
This isn’t about perfection, it’s about meeting yourself where you are and building from there. Trust me, in the past, I have started with expectations that were WAY too high, and the result was always me crashing and burning within a few short weeks.
If you’re serious about learning how to start working out as a beginner, it’s important to be honest with yourself.
2. Set Goals You Can Stick With
Have you ever set some lofty fitness goals that were kind of undefined? Did they pan out? (I have – and they didn’t!)
Instead of setting vague goals like, “I want to get fit,” try setting clear and achievable ones. For example, you might decide to walk for 20 minutes three times a week. Focus on consistency, not intensity.
It’s better to do a little bit often than to try too much and burn out. Break your goals into small, measurable steps that feel doable with your current schedule.
I promise this is a really important step to achieving realistic goals. Be specific and have a specific plan!
Use my free goal-setting worksheets if you want to!
3. Find Exercise You Enjoy
Movement should feel good, not like a chore. Start with activities you enjoy. Walking is a fantastic low-impact option that fits easily into a busy day. Yoga or stretching can help you relax while improving flexibility and balance.
If you’re interested in building strength, try simple bodyweight exercises like squats, push-ups, or lunges. Love music? Dance workouts are a fun way to get your heart rate up.
The key is to experiment and find what makes you feel good.
4. Create a Simple Plan
You don’t need an elaborate schedule to start getting fit. In fact, I highly recommend keeping it simple so that you don’t get overwhelmed.
A basic weekly plan might look like this:
Start with a 20-minute walk followed by some light stretching. On another day, try a beginner-friendly strength workout like squats, push-ups, and glute bridges. Mix in rest days or light yoga for recovery.
Aim for variety—a walk one day, cardio or dancing another day, and maybe an outdoor activity with your family over the weekend. Adjust the plan to fit your life. Even 10 minutes is enough to start building a habit.
Either way, keep it simple and plan to increase your weekly exercise time over several weeks. Don’t jump in with daily high-intensity exercise and expect to be able to sustain that without burnout or injury.
5. Learn the Basics of Form
Good form is important to avoid injuries and to get the most out of your workouts. If you’re unsure, look up video tutorials from certified trainers or use fitness apps with beginner-friendly guidance.
If it’s in your budget, consider working with a trainer for even one or two sessions to help you get started. (I highly recommend this – in fact, it’s how I got started!) Taking the time to learn the basics will make you feel more confident.
Related Reading: Top 10 Benefits of Having a Personal Trainer
6. Make It a Habit
Consistency is the secret sauce for progress. Try scheduling your workouts like appointments you can’t miss. Find accountability by joining a fitness group or challenging a friend to stay active with you.
Celebrate your milestones, whether it’s with a new pair of workout leggings or a relaxing bubble bath. Over time, working out will start to feel like a normal part of your routine.
At the end of the day, if your workout goals aren’t sustainable enough to become a habit, they aren’t going to work. I shouldn’t have to say this again, but keep it realistic!
If you think you’re going to need extra help in this area, I highly suggest reading this article about how to make working out a habit. I talk some serious mindset and strategy that’s 100% going to help you.
7. Rest and Recovery Are Key
Rest is just as important as exercise. Listen to your body. If you’re feeling sore or mentally drained, give yourself permission to take a break. Recovery helps your body rebuild and get stronger.
Don’t forget to fuel yourself with nutritious meals and get plenty of sleep—both are essential for staying energized and seeing results.
If you want to help your body through recovery so that you can keep it dialed in, here are some natural ways to support muscle recovery.
8. Track Your Progress
Progress isn’t just about the scale; it’s about feeling stronger, having more energy, and showing up for yourself. So celebrate your wins, big and small.
Keep a simple journal of your workouts, how you’re feeling, or even how your clothes fit. As you gain confidence, adjust your goals and challenge yourself to try new things, whether that’s signing up for a 5K or adding more weight to your strength training.
Here is a list of non-scale victories I highly suggest celebrating along the way.
That’s it for now!
Final Thoughts on How to Start Working Out for Beginners
Starting a workout routine can feel daunting, but remember, every expert (myself included) started as a beginner. The key is to start small, stay consistent, and keep your reasons for starting close to your heart.
You’re doing this to feel good in your body and to show up as your best self. Lace-up your sneakers, press play on that workout video, or step outside for a walk. You’ve got this!
Until next time,
Chantal from Ironwild Fitness
