It was January 2nd, and I remember looking at myself in the mirror thinking, “This is it. I’m finally gonna get in shape.” I’d made the same resolution for multiple years in a row by that point, but this time felt different. I was motivated, determined, and… completely lost.
Sound familiar?
We’ve all been there – excited to start working out with dreams of how things will be… only to realize that we haven’t a clue how to start exercising. Regardless of who you are, most of us end up confused and back on the couch by February.
That’s how it goes, year after year.
Today, though, we’re going to try and change that. Here are five tips to help keep you out on the track or gym floor all year round. Let’s get right into it!
Tip #1: Set Goals and Make a Plan; Be S.M.A.R.T.
Before you even step into a gym, you need to know why you’re going. The classic “I want to get in shape” doesn’t count. That’s too vague and – let’s be honest – has been our reason for the past few years. It hasn’t really taken us very far, has it?
Years back I heard about S.M.A.R.T goals, which stands for:
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
We need an end in mind if we really want to make it anywhere.
Karlee Brown, in a blog post on Elements of Exercise, mentioned a few examples of specific goals to set:
- Weight loss: Do you want to shed a few pounds?
- Muscle gain: Are you looking to build strength and definition?
- Improved endurance: Do you want to run longer or feel less tired during daily activities?
- Stress relief: Is the gym a place for you to unwind and de-stress?
- General health: Are you aiming for a healthier lifestyle overall?
Your goals will shape your workout plan. Be specific. Instead of “get fit,” try “be able to run for 30 minutes without stopping” or “increase my bench press by 10 pounds in two months.”
Like she mentioned, our goals will shape the rest of what we do. Clear goals will lead to real results, as long as we do our best to meet them. Making a plan and sticking to it is one of the best ways to accomplish any goal.
Your plan should answer questions like these:
- Which days will I work out?
- What time works for my schedule?
- What exercises will I do?
- How long will each workout be?
Once you’ve got that part down, write the plan somewhere that you’ll see it. Writing things out helps things stick in our minds, and also keeps us accountable.
Tip #2: Don’t Go Alone If You Can Help It
I’ve tried going to the gym alone before, and I’ll bet you’ve been there too. I’d skip workouts, get bored, and make excuses. Eventually, a roommate asked if we could go together, and everything changed.
Having a workout buddy makes a huge difference:
● You’re less likely to skip – It’s easy to bail when you’re only letting yourself down.
● Workouts are more fun – Everything’s better with a friend.
● You stay safer – Someone can spot you, check your form, and make sure you’re not about to drop a weight on yourself.
● You push harder – A little friendly competition goes a long way.
Even if you don’t have someone to go with, something like attending a group fitness class or working with a personal trainer can also work as a starting point. They’ll help you get in the door and keep you more accountable than just you by yourself.
Tip #3: Start Simple and Focus on Form
Starting with basic exercises and mastering them first is far more helpful, in the long run, than trying everything at once. Exercise doesn’t have to be fancy.
Here are some good starting points:
- Squats
- Push-ups (even on your knees!)
- Planks
- Lunges
- Glute bridges
They may be boring, but form matters a lot more than how much weight you lift. Alex McDonald, an athletic trainer, stated in an article for InspiraHealth that proper form “…protects you from sprains, strains, and fractures.”
Here are some tips that may help:
- Use lighter weights than you think you need
- Watch yourself in the mirror
- Ask gym staff for help – that’s literally what they’re there for
- Record yourself occasionally to check your technique
Everyone starts somewhere. Nobody’s judging you for doing the basics or asking questions. And if they are? They’re not worth worrying about.
Tip #4: Rest Days Aren’t Optional
“Rest is for the weak”, they say. Then I tried working out seven days a week and ended up so exhausted I could barely get out of bed. Turns out, rest isn’t lazy – it’s necessary from time to time.
If you train before your body’s ready, it won’t be able to keep up with the strain. An article by UCLA Health highlights some benefits of taking some downtime between sessions of exercise:
- Better mental and physical health: Taking a break is as important for your mental health as it is for your body.
- Fewer injuries: Giving your body time to rest and recuperate helps you avoid injury.
- Less muscle soreness: Lactic acid builds up in your muscles during hard exercise sessions. Resting gives your body a chance to flush out that excess lactic acid so muscles feel less tired and sore.
- Stronger muscles: Intense exercise creates small tears in your muscles. When you rest, those tears not only heal, but allow your muscles to strengthen.
For beginners, aim for 3-4 workout days per week and 1-2 complete rest days. Light activity on rest days – like walking and stretching – can also help your body recover more effectively.
Tip #5: Track Your Progress
When you don’t take note of what you’re doing, you just show up, do stuff, and leave. After a few weeks, you won’t remember if you’re actually getting better or just spinning your wheels. That can be discouraging.
Writing things down is proof that your hard work is paying off.
I’d recommend tracking:
- Which exercises were done
- How many sets and reps were completed
- How much weight was lifted
- How you felt during the lift or exercise
A notebook or your phone is perfect for this. If you want to go above and beyond? Take some progress photos every once in a while. It can feel awkward, but sometimes a visual representation of before and after can help more than notes by themselves.
Sometimes a reminder of our little wins is all we need to keep coming back.
Moving Forward
Remember me staring in the mirror on January 2nd? I actually followed through that year. All I did was this:
- Set a clear goal (Bench my bodyweight for a one rep max within four months)
- Found a workout buddy (my equally clueless roomate)
- Started with basic exercises
- Took rest days
- Tracked my progress in a beat-up notebook
Was it perfect? Nope. I still missed workouts, had bad weeks, and wanted to quit more than once. As I kept showing up, the gym just became part of my routine.
None of this has to be complicated. You don’t need the perfect plan or the perfect gym buddy or the perfect anything. You just need to start, be consistent, and give yourself some grace when things don’t go exactly as you thought.
As Arnold Schwarzenegger said: “The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”
Just showing up consistently is what matters most. Whether you want a huge transformation or just to feel a bit healthier, these five tips will help get you there. Make a plan and stick with it; you’ve got this!
Looking for more? Check out our other posts here.