How to Start Working Out—and Find an Exercise Routine That Sticks

Start Small

So you haven't lifted a weight since last year? Give yourself a break. "People want to go back to where they were with their fitness a few months ago, but they can't," says health coach Liz Josefsberg.

Start small the first week or so that you're easing back into exercising. Know that any movement is good movement. Commit to doing 10 minutes of a workout video or walking for exercise three days that week. "This will help you establish behaviors and create the habit you want to have in place," says Josefsberg.

The smaller and more realistic the goal, the more likely you are to be successful at it. And the more successful you are, the more like you are to keep doing it, explains clinical psychologist Dayna Lee-Baggley.

Internalize the Many Health Benefits

Exercise for the health benefits that aren't related to the scale, such as feeling more energized, stronger, happier, and calmer, and experiencing better sleep. "I think it can become punishing when you think of exercise in terms of weight loss, especially when you're starting out," Josefsberg says. "I would suggest divorcing the terms 'weight loss' and 'exercise' from one another."

When you don't feel like exercising, remind yourself of how good you'll feel during or after exercise, Sukala says. "If you can begin to associate being active with pleasure and how good you feel as a result of it, you'll be more inclined to stick to your exercise routine."

Find Something You Enjoy

Fitness experts and doctors alike often say the best exercise is the one you enjoy and will keep doing. If you hate boot camp workouts or can't see yourself making a weekly commitment to yoga, move on to something you'll look forward to showing up for. That workout could be a dance class, kick-boxing, ballet-inspired barre workouts, long bike rides, rock climbing, or walking with friends. You want to make this experience as pleasant as possible.

"Take an inventory of what needs to happen in your life to make this time that you're starting an exercise program very, very different from the last time you tried and quit," says Josefsberg.

Make New Habits

A big mental barrier for people is that it takes a little patience to start a new workout routine and break old habits. Getting to a point where working out is as much a part of your routine as combing your hair can take about two months, says exercise physiologist Sandy Joy Weston. The secret is repetition plus consistent timing and cues, says Weston. Here's why: The brain creates neural connections when you do something, and with each repetition, the connections get stronger, and the action takes less effort.

According to fitness trainer Kayla Itsines, the struggle to find the motivation to work out is real. To start working out and really stick with exercise, make it a habit instead of relying on motivation. Motivation changes over time, Itsines says, but a habit will never let you down: "Habits help you push forward even when you have low motivation. Tell yourself that to change your life, you have to make a change," says Itsines. "Today is the day to start because there is never going to be the perfect time."

If you can nail down a few fitness habits—whether that's getting up a few mornings a week or even showing up to the gym when you don't feel like it—you're more likely to be successful. "Habit is 75 percent of the challenge with exercise," says exercise physiologist Bill Sukala. According to Sukala, once your mental game is on point and established, the physical aspect of following through with your intentions will be easier.

Build in a Reward

The combination of a cue (say, a morning alarm) and a reward (a post-workout espresso) helps exercise become and stay a habit. Over time, creating an unbreakable workout habit will become a reward in itself. "If exercise is intrinsically rewarding—you like the way it feels or it reduces stress—you will respond automatically to your cue and not have to convince yourself to work out," says lead study author Alison Phillips. "You'll want to exercise."

Remove Any Obstacles

In order to make working out something you actually enjoy, make it as hassle-free as possible. Do this by removing any obstacles that may stand in your way. For example, if you have a hard time managing your time in the mornings, lay out your workout clothes the night before. Or, if you don't want to exercise before work because there's no shower at the gym, buy some dry shampoo and body wipes to use after your sweat session.

If you simply feel unmotivated to work out after being at the office all day, try getting in some movement in the mornings when your energy is at its highest. Making your journey to the gym as seamless as possible will make it more enjoyable, helping you stick with your fitness goals in the long term.

Overcome Your Fear of the Gym

The gym can be an intimidating place for anyone, and if you're out of shape or just inexperienced, it's natural to worry that others are judging you. The truth really is, most of the time, people are zoned in on themselves. People at all levels of fitness go to the gym, and we bet you'll be pleasantly surprised to notice tons of folks walking on the treadmill, lifting light weights, and keeping things simple. And you're not judging them, right?

Start on the cardio machines to build up your comfort level, bring some weights to a quiet area, or see if you can work with a personal trainer a few times so they can show you the ropes.

And the great news? It's never been easier to workout from home, thanks to tons of top-notch fitness streaming platforms, videos, and apps. So, if going to the gym is your main deterrent, know you have a lot of fantastic options (no more excuses!).

Set Intentions For Every Workout

Setting a few intentions can be the best way to prime your brain for a workout. An intention can be a goal, a person, or a feeling. It's essentially something that'll motivate you to continue your workout when you may feel like giving up. To help you determine your intention, here are a few questions you can reflect on before every workout:

• What do you want to accomplish with this workout?
• Who is someone that inspires you and why? How do you think they would cheer you on during your workout?
• How do you want to feel after this workout? What exercises and prep work can you do to achieve this feeling?

Expect Imperfection

Here's the reality of any journey, whether it's business, relationships, or fitness—you're going to make mistakes and stumble along the way. Instead of using it as an excuse to give up, the most important thing you can do is forgive yourself for slip-ups.

"There's evidence to suggest that if we can be kind and compassionate to ourselves when we fall off the wagon, we're more likely to get back on the wagon faster," says Lee-Baggley. Don't ruminate or self-flagellate; just identify the issue, find a way to prevent it in the future, move on, and get back to work.

Customize a Playlist That Makes You Want to Move

Music has a way of embedding itself in our memories. A particular tune can take us back to our first dance, a relaxing vacation, or even a challenging but satisfying workout. People remember higher-intensity exercise, such as running on a treadmill, as a more pleasant experience when it is accompanied by music they chose themselves.

"We make associations with music, so it brings up certain experiences or states of mind," says Lee-Bagley. "If you've linked particular songs to your workout routine, hearing that music can take you back to the experience of working out, perhaps making it more likely you will engage in it."

Track Your Progress

In order to track your progress, some people find it helpful to identify their personal starting point and then define their fitness goals. One way to do this is to write down daily or weekly observations and notes in a fitness journal. What workouts were you able to do, and how did you feel? You'll have a written record of your steady progress, which can be motivating.

For a more data-based method of tracking, invest in a smartwatch or fitness tracker (if you don't already have one) to track your heart rate. According to the American Heart Association, heart rate can be an indicator of fitness level, and knowing yours can be a good way to track the health of your heart. Active people often have a lower resting heart rate because their heart muscle is in better condition, so you may see your resting heart rate go down as you move from a low or moderate amount of physical activity to a high amount.

Find Some Buddies to Hold Yourself Accountable

Workout pals really do work. In many cases, having a gym buddy significantly increases the time spent exercising. That could be because we're hardwired to care what other people think of us and don't want to let down friends we've committed to, explains Lee-Baggley. If you don't actually prefer to exercise with others, involve loved ones by asking them to cheer you on and help log your progress.

But Also Do It for Yourself

"If you made a promise to anyone else in your life—your partner, child, boss, or friend—you might want to stick to it, but because it's you and because you can somehow always negotiate with yourself, you might not stick to your commitment," Josefsberg says.

If you hit snooze a few times one morning and skipped your early workout, find time to get those 30 minutes in later in the day. Hold yourself accountable. Treat the fitness and health commitments you make for yourself like you would your job, family, and friendships. You wouldn't let important people in your life who are counting on you down, so why do it to yourself?

"You can't say, 'Maybe I'll go for a run tomorrow' and expect yourself to follow through," says Itsines. "Create a plan for how you'll achieve that goal." Get granular: Decide on the exact time of day you're going to work out, and stick with it. If you usually feed others in your household (with four legs or two legs), figure out whether you'll do so before or after exercising. Leave nothing to chance—and you'll set yourself up for success.

Be Ready for Week Three

Between week three and week four, people often give up on their resolutions, says Josefsberg. But you could fall prey to this whenever you start your fitness journey. "Start this journey knowing you're going to be tempted to drop your routine during that 'red flag' time and reward yourself so you'll be inspired to keep going," Josefsberg explains. "Get through that time when your motivation starts to wane, and you'll come out on the other side with your behaviors even more ingrained in those healthy habits."