How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (2023)

How to start your fitness journey for beginners.

I went down a Reddit rabbit hole and stumbled upon this question.

I’m finally starting my journey of losing weight which has been much needed for a while now. The only thing is that I am extremely out of shape and have difficulty completing exercises and workouts I find online. So I was wondering if anyone had any suggestions for a workout plan or videos you like. I’d really appreciate it. If so and thank you so much in advance.

Which led me to write this article.

Just so we’re clear, I’m defining a beginner as anyone that has been training and working on their nutrition consistently for less than 6 months. Consistently is the keyword here.

Table of Contents

Using the “how to start your fitness journey for beginners guide”

First things first, bookmark this page or email it to yourself. You’ll want to come back to it later.

  • Read the entire article
  • Download the free habit tracker
  • Practice and establish each skill for 2 weeks before leveling up to the next one
  • Contact me if you need some help navigating it

Pretty simple, right?

How to start your fitness journey for beginners pre-work: Know what to expect

I’ve coached thousands of clients in-person and online and there are five challenges I can guarantee will present themselves when starting your fitness journey.

  • You won’t always feel motivated
  • At some point, you’ll feel tired
  • Stress will make things hard and you may feel like you have a lot on your plate
  • You’ll get bored with your routines, workouts, meals, and more
  • You will not be perfect. You will make mistakes

All of this is ok and to be expected. The best thing you can do is to accept and embrace these challenges. There are two simple strategies I recommend practicing over the course of your journey.

Strategy #1: Never two in a row (and always something)

This means exactly what you think it means. It’s ok to make mistakes but never two in a row.

Eat a shitty meal? Cool, just not two in a row. Miss a workout? Cool, just not two in a row.

The second part of this is to focus on always something. Do something, anything, that helps you move closer to your goals. Can’t do your full workout? Cool, do one set of everything.

Can’t do one set of everything? Cool, just do the first exercise. Can’t do that? Ok, do 10 push-ups. That’s not going to work? Walk to the mailbox and back.

Do these small actions get you closer to your goals? No, but they keep you in the game and there’s something to be said for showing up every day.

Strategy #2: The if-then strategy

Here’s how it works.

If I’m not motivated, then I will [insert a small action you’re confident you can take].

For example, if I’m not motivated to cook, then I will order a meal that I know is healthy and meets my calorie needs.

If I don’t have time to go to the grocery store, then I will order them online for delivery. And set this up to recur each week until I have more time.

I’m sure you’ve heard the cliche take it day by day. Which I get and totally understand. When you make mistakes it’s nice to wipe the slate clean and pick it right back up at your next workout or next meal. But I’d also like you to look at the bigger picture.

Think of all the workouts you’ll be doing this year. Imagine all the healthy and calorie-friendly meals you can create for yourself this year too. For example, say your plan is to work out 3 times per week and eat 1 healthy meal each day. Over the course of a year, that’s 156 workouts and 365 meals.

Let’s say you miss a workout and enjoy some of the best pizza of your life in Chicago. That’s 1 out of 156 or 99%.

Now let’s get a little more realistic. You miss 10 workouts and eat 10 bowls of ice cream for dinner because butter pecan is the best. Disagree with me and I will fight you. That’s 146 out of 156 workouts or 93% and 355 out of 365 meals. Say what? That’s awesome.

Ok, let’s keep going down this rabbit hole. You miss 20 workouts and 20 meals. That’s 136 out of 156 or 87% and 345 meals out of 365. That’s pretty amazing.

I say all this because health and fitness are a long game and while taking it day by day is a great strategy seeing the bigger picture for health is just as important.

Rabbi Shlomo Zalman Bregman has a beautiful quote I love.

I have a phrase that I live by: ‘Add some zeros to it.’ There is not any one thing you can do that will be enough to get you the results you want. For example, working out at the gym one time isn’t going to help you lose a lot of weight. However, if you add some zeros to it, and repeat that one workout 100 times or 1,000 times, you’re going to get somewhere.

It starts with that single workout or meal. But it’s that workout or meal repeated over time that leads to results, and the good news is you don’t need to be perfect to be successful.

You just need to be good enough.

How to start your fitness journey for beginners: Weeks 1 & 2, start walking and explore meaningful movement

Change is more about consistency and momentum and less about motivation and willpower. Sure, there is a certain level of those things that are needed, but relying on them to get started and maintain progress is a common mistake I see.

One way to get around this is by creating a keystone habit for yourself. A keystone habit is a habit that usually leads to other habits falling into place. One of the easiest keystone habits to develop is a regular walking routine.

If you’re like most people, at best you have 30 to 60 minutes, two to four times per week that you can dedicate both physically and mentally to a strenuous workout. But finding a few minutes here or there to walk is much easier.

Some benefits of walking daily:

  • Helps with recovery by improving blood flow throughout the body
  • Low-intensity activity that doesn’t take away from weight training recovery
  • Burns calories without exhausting you
  • Keystone habit for a lot of people
  • Physical and mental health benefits, stress relief, and can boost mood and energy (1)
  • A great way to connect with loved ones or get time away on your own.
  • Lower blood pressure (2)

I love a good run. There’s nothing like that high you get after it. But running is a high-impact exercise that can make it tough on the joints and muscles and even increase appetite.

While there is a difference in calories burned walking one mile versus running you can use walking and NEAT as a great way to expend calories.

NEAT stands for non-exercise activity thermogenesis. It is all the activity that is not exercise you do in a day, Things like walking, playing with your kids, cleaning, and fidgeting can all help you burn more calories.

Making time for more steps

Take mini-breaks to get some steps in or play. Start and end your day with a walk, park further away, and walk to local places.

  • Aim to walk a few times this week. Even if it’s just to the mailbox and back
  • Record your steps and then try to slowly increase by 100, 200, or even 500+
  • Eventually aim for 8-15k per day
  • Make it fun. Take the mile everyday challenge.
  • Use it for conversation, podcasts, and audiobooks.

One of my favorite ways to move more outside of walking is to build a meaningful movement routine.

Recommended reading: Getting started with movement guide: Meaningful movement. Move your body in ways you enjoy.

How to start your fitness journey for beginners: Week 3 thru 10, fix your diet

Eating healthy and nutrition for maintaining a healthy body weight has been made way too difficult. There isn’t the best diet, perfect macro percentage, or certain foods you HAVE TO start or stop eating.

Here’s a big secret. Every single diet works for weight management.

  • To lose weight the diet needs to create a calorie deficit. This means you need to eat fewer calories than the body needs.
  • To gain weight the diet needs to create a calorie surplus. This means you need to eat more calories than the body needs.

This is regardless of what you eat. So yes, you can eat carbs and lose or gain weight. You can eat ice cream and lose or gain weight. You can drink wine and lose or gain weight. You can eat meat and lose or gain weight. You can “eat clean” and lose or gain weight.

How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (1)

Now, this doesn’t mean the quality of food does not matter, it absolutely does. It’s only a reminder that calories and how much you eat determine weight management.

When making changes to your diet it’s ok to start small. You don’t need to change everything overnight. Below is a series of simple practices you can try that will make a huge difference in improving your diet.

Week 3 & 4: Start creating more calorie awareness

Get a good idea of how many calories you need each day to reach your goals. I like the bodyweight planner from the National Institute of Diabetes And Digestive And Kidney Diseases. But you can also use the simple formula below to get yourself started.

How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (2)

Is this perfect? No, but it gives you a target and with a target, it’s much easier to aim.

  • Fat loss: Bodyweight x 10-12
  • Maintain weight: Bodyweight x 13-15
  • Gain weight: Bodyweight x 16-18
  • Example: 150 x 10 = 1,500 and 150 x 120 = 1,800 (Between 1,500 and 1,800)

You don’t need to count calories to be successful. But asYale researchersshowed us, for fat loss creating a calorie deficit is important.

Use this number to give yourself a rough idea of how many calories to eat per meal. For example, if 2,100 calories are needed to reach your goals, and you like to eat 3 meals a day with no snacks. You now know this is roughly 700 calories per meal.

You can look at nutrition labels or nutrition info online to learn more about the foods you’re eating. Apps like Myfitnesspal, Lifesum, Chronometer – and websites like Calorie King can help with this too.

Today, we’re looking to improve calorie awareness by taking on two small tasks.

  • Reading labels or looking up nutrition info online or in an app
  • Learning about calorie density and choosing foods that fill us up without a ton of calories


We are notoriously bad at estimating how much we’re eating. So today we’re going to create better awareness by learning about the calories in the foods we make at home and when we go out to eat.

  • If you’re eating anything with a label pay attention to the serving sizes and calories per serving.
  • If you’re eating anything without a label (an apple for example) look it up in an app like MyFitnesPal or Calorie King. Simply type in the food and learn about the calories in different serving sizes.

Before going out to eat see if the restaurant provides nutrition info online, and choose what to get before you arrive. If not, see if they have the nutrition info on the menu when you get there.

Interesting that the salad you were thinking of getting is actually1,000 calories

Take note of the recommended calories per day to reach your goals. This will give you an idea of how many calories to take in per meal as you eat out or create meals of awesome on your own.


Calorie density can simply be summed up as more food with fewer calories.

More specifically, it’s the number of calories in a given weight of food. A food high in calorie density has a large number of calories in a small weight of food (i.e. olive oil). Food low in calorie density would have a small number of calories in the same weight as food (i.e. broccoli).

Choosing foods lower in calorie density is important because these foods are satiating and fill our stomachs without adding tons of calories to our diet.

Generally speaking, vegetables and fruit are the lowest in calorie density, followed by whole food starches, animal proteins, and finally liquid calories, nuts, seeds, and oils. Highly processed foods like cookies, candy, ice cream, and fries would also be calorie-dense foods.

How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (3)

Now, this doesn’t mean we can never eat these foods. It just means to be aware of them, eat them in moderation, and adjust their consumption of them based on our current goals.

If you’re up for it, look for a few places to swap some calorie-dense foods with less calorie-dense options.

  • Orange instead of orange juice
  • Side of fruit or a side salad instead of fries
  • Mustard in place of mayo
  • Seltzer water with lime instead of soda or an adult beverage
  • Fresh fruit instead of dried fruit or trail mix
  • Zucchini noodles instead of regular

Week 5 & 6: Start including a serving of protein and veggies with most meals

Protein is important for maintaining muscle when you’re in a calorie deficit and trying to lose weight and body fat. Protein when combined with resistance or strength training helps to keep your body from using muscle as a fuel source when in a calorie deficit. This is important because you want to maintain as much lean muscle as possible. It keeps your metabolism high and frankly helps you look better naked.

It’s also very satiating. When you’re training and reducing calories to lose fat and weight you will most likely be hungry at points. Protein (especially when combined with veggies) will keep your appetite at bay and feel fuller for longer stretches.

Vegetables are low in calories but high in vitamins, minerals, fiber, water, and other filling things. It would take eating a ton of them to get to a calorie level that leads to weight gain.

But how much protein and veggies per meal?

  • For men: 2 palms of protein or roughly 6-8 ounces and 2-3 fists of veggies
  • For women: 1 palm of protein or roughly 3-4 ounces and 1-2 fists of veggies

How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (4) How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (5)

To help you include a source of protein and veggies with each meal download this simple food list. Mix and match your favorite sources and get creative with herbs, spices, and various seasonings to create meals you’ll enjoy.

Week 7 & 8: Self-care before snacking

Snacking is rarely related to physical hunger. I’ve found that self-care before snacking is the most effective strategy for coaching clients that need to reduce snacking for weight management goals.

Set up a reminder.Something that reminds you to practice self-care before snacking. Sticky notes, an alert on your phone, whatever works for you.

Choose a very specific action that you can practice when you feel like you want to grab a snack. There will be times when you blackout and catch yourself in front of the pantry with a spoon in a jar of peanut butter. If you catch yourself during or after mindless snacking, still practice the action.

  • drink a glass of water
  • do tow push-ups
  • step outside for some fresh air
  • take 5 deep breathes
  • journal
  • stretch
  • meditate

Whatever slows you down, gives you a break, and makes you feel good

Reward yourself for practicing the action with something other than food.This could be something as simple as a checkmark on a calendar.

And if you are physically hungry and need a snack, choose something low-calorie like a piece of fruit – just enough to tide you over until your main meal.

Week 9 & 10: Adjust carbs and fats for weight loss or gain

Carbs are not the enemy and they alone don’t make us fat. Hopefully, by now you’re starting to see that what influences weight gain or loss is the calories consumed.

If you prefer low-carb, cool. Go for it. Your body can run fine without them, and you can lose or gain weight eating them depending on your overall calorie intake.

However, carbs are a great source of energy. Especially if you’re a very active individual or someone that trains very hard.

Healthy fats are very satiating, great for hormone health, and a wonderful source of energy. They can also add great flavor and variety to meals.

The point of all this is that calories, protein, carbs, and fats all play important roles in our diet and are important for our health. The way and how much you consume each is totally up to you.

But if we are looking at them in terms of overall importance for body fat and weight loss, it would look like this.

How do I start my fitness journey? A free 12-week beginner plan - Justin Thomas Miller (6)

Recommended reading: Getting started diet guide: Improving your nutrition

Week 11 & 12: Reflect and adjust

Use these two weeks to continue what you’re doing and also to reflect.

  • What went well these 10 weeks?
  • What did not go as well as you would have liked?
  • What one or two adjustments can you make to improve that thing that did not go well?

How to workout: Staring your strength training journey

Feel free to start strength training at any point in your journey.

The internet has made this way more difficult than it needs to be. We spend too much time arguing over reps, sets, rest time, liner, and non-linear. Honestly, just make sure you’re applying progressive overload over time and you’ll be fine.

Without progressive overload, it’s virtually impossible to get stronger or build muscle. In order to get stronger, build, or maintain muscle – The stimulus has to be more than it is used to. If you do the same thing over and over again nothing will change.

There are multiple ways you can do this.

  • Intensity: Lifting more weight in your next training session.
  • Volume: Doing more reps, sets, or exercises.
  • Frequency: Doing more training sessions than the week before.
  • Tension: Increasing the duration of each repetition within an exercise. For example, taking 5 seconds to lower yourself in a push-up.

Focus on compound movements.

This doesn’t mean you have to squat, bench, and deadlift. You’re fine starting with machines or your body weight. Below is an example of a routine using machines, body weight, or free weights that use similar movement patterns.

Machine Workout

Dumbbell Workout

Barbell Workout

Bodyweight Workout

Each of these can be done Monday, Wednesday, and Friday (or Tuesday, Thursday, and Saturday) for a few weeks. And yes, you can do the same workout 3 times per week. You’ll get to practice some of the most important movement patterns and focus on form.

For most of us that want to get stronger and to look and feel better with and without our clothes on this will be fine and you can do it forever as long as you use progressive overload

Recommended reading: Getting started strength training guide

Making adjustments as you move through your fitness journey

Just because you do X doesn’t mean you get or deserve Y. Sometimes you’re going to work really hard for something and it’s not going to work out the way you had hoped for or at the rate you expected.

Patience is a virtue.

Pause, reflect, take a mini-break, or ask for help. Review what’s going really well for you and where there could be room for 1% better.

Getting started with the 12-week how to start your fitness journey for beginners plan

This article is one of many ways you could start or restart your fitness journey. My hope is that it takes some of the confusion and overwhelm out of it for you.

  • Pre-work: Mindset, weekly reflection, decide which week you want to strength train
  • Week 1 and 2: Walking Routine and meaningful movement
  • Week 3 and 4: Calorie awareness
  • Week 5 and 6: Protein and veggies
  • Week 7 and 8: Self-care before snacking
  • Week 9 and 10: Adjust carbs and fats
  • Week 11 and 12: Reflect and adjust

Best of luck,


Photo credit


How do I start a fitness plan for beginners? ›

As you design your fitness program, keep these points in mind:
  1. Consider your fitness goals. ...
  2. Create a balanced routine. ...
  3. Start low and progress slowly. ...
  4. Build activity into your daily routine. ...
  5. Plan to include different activities. ...
  6. Try high-interval intensity training. ...
  7. Allow time for recovery. ...
  8. Put it on paper.

How do I start off fitness journey Day 1? ›

It is best to start your fitness journey little by little. There's no need to run a marathon or lift weights on Day 1, or you'll end up getting injured and discouraged. Start with 15 to 30 minutes of daily cardio with your AI Smart Bike to establish a regular exercise habit.

How do you start a fitness journey on Instagram? ›

How to Create a Successful Fitness Instagram in 5 Easy Steps
  1. Clarify Your Goals. You're eager to get started and make the page live, but it's better to take some time to map out a plan first. ...
  2. Set up an Account. Now you're ready to set up an account, which is simple. ...
  3. Build Content. ...
  4. Boost Content That Works. ...
  5. Follow and Engage.
Jan 6, 2021

What I wish I knew before starting my fitness journey? ›

Things I Wish I Knew When I Began My Fitness Journey
  • You can't always rely on motivation.
  • Progress isn't linear.
  • Rest is part of the process.
  • That person is not staring at you.
  • Just because they're fit, doesn't mean you're not.
  • Hard work SHOULD still be enjoyable.
  • It's ok to ask for help.

What is the best age to start fitness journey? ›

It is advised that 17-18 years is the best age where the benefits of working out at a gym can be achieved without any trouble. It can lead to strong, muscular, lean and healthy physique in men and slim and healthy outline among women. Always be careful while joining a gym.

Is it too late to start fitness journey? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

What are the 5 steps to take when beginning a new fitness program? ›

As you begin your fitness program, keep these tips in mind:
  • Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. ...
  • Break things up if you have to. ...
  • Be creative. ...
  • Listen to your body. ...
  • Be flexible.
Dec 16, 2021

What is a beginner fitness level? ›

The Differences Between Workout Levels:

A beginner's routine usually consists of a low intensity, modified versions of exercises with little variety, and shorter duration workouts. Building a solid foundation as a beginner routine will insure you to get the best results in the long run.

How do I start exercising after years of inactivity? ›

If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.

How do I start my fitness journey this new year? ›

* Get a friend or family member involved to join in your fitness journey and provide extra support.
  1. Don't wait until January 1st to start your resolutions - the sooner, the better! ...
  2. Set realistic goals. ...
  3. Track your progress. ...
  4. Reward yourself. ...
  5. Mix up your routine. ...
  6. Make it fun. ...
  7. Prioritise rest days. ...
  8. Eat healthily.
Dec 1, 2022

How do I start my first day at home exercise? ›

20-minute at-home workout for beginners
  1. Bridge. The bridge will boost your booty all over. ...
  2. Knee push-up. This is a great way to build strength and stamina as you work your way up to classic push-ups. ...
  3. Side-lying hip abduction. This one is all in the hips. ...
  4. Wall squat. ...
  5. Straight-leg donkey kick.
Jun 28, 2021

How do I start a fitness journey without a gym? ›

Start by walking 15 to 30 minutes a day. Choose to take the stairs instead of the elevator. Take stretch breaks throughout the day. By doing something small every day, you're setting up an exercise habit.

Does Instagram pay you? ›

With most monetization products, you will be paid once you've earned at least $25. For Charities, this threshold is $100. Note: There is no minimum payout for branded content projects on the creator marketplace that are paid through Instagram.

What should my first fitness Instagram post be? ›

Here is what we will be covering:
  • Give your audience fitness tips.
  • Testimonials.
  • Tell your audience what you eat.
  • Motivate your audience.
  • Before and after shots.
  • Giveaways.
  • Collabs.
  • Interviews.
Feb 17, 2022

How do I monetize my fitness journey? ›

Read on to find out more.
  1. Selling workout plans. If you want to make money in fitness, selling fitness plans can be one of the most profitable ways to do so. ...
  2. Create a Fitness App. ...
  3. Selling meal plans and eBooks. ...
  4. Selling Fitness Products. ...
  5. Fitness Seminars. ...
  6. Brand Ambassador. ...
  7. Create a Blog. ...
  8. Fitness Writing.
Jan 31, 2019

What is the hardest part about starting a fitness journey? ›

Motivation and discipline

Many people find maintaining motivation to be the hardest part of getting fit. Maybe you finish a long day of work and you just can't face the idea of going to the gym.

What is the most important step in beginning a fitness program? ›

The toughest and most important step in an exercise program is getting started. People often try to tackle a strenuous program right away, thinking it will bring results faster. But if it has been a long time since you have exercised, slow and steady is the most effective and safest way to begin.

What's the biggest thing you struggle with in your fitness journey? ›

Not having enough time to exercise is perhaps the most common fitness struggle. Most of us lead busy lives, and finding room in our schedules to get to the gym or go for a run just doesn't seem possible. Perhaps you've tried waking up early and working out before work or school, but the routine didn't stick.

Can a 60 year old start gym? ›

Most adults over the age of 65 can exercise safely, even those with chronic conditions and mobility challenges. Before starting any exercise regimen, it's important to talk with your doctor to learn which options are right for your health and activity level.

What age group goes to the gym the most? ›

Young adults (18-34 years old) are the largest age group who frequent the gym at 60.60%.

Can a 50 year old woman get toned? ›

It is never too late to start working on your fitness and toning up your body. In fact, many women over the age of 50 find that regular exercise and healthy eating habits help them to look and feel their best. There are a number of different ways to tone your body, depending on your specific goals.

At what age is it harder to grow muscle? ›

In older people's muscles, by comparison, the signal telling muscles to grow is much weaker for a given amount of exercise. These changes begin to occur when a person reaches around 50 years old and become more pronounced as time goes on.

Can a 60 year old woman get toned? ›

Yes, you can put on lean muscle mass as you age,” said personal trainer Jennifer Oestreich, supervisor of the Wellness Center at Mariners Hospital, which offers fitness memberships, group classes, personal training and other wellness activities to the Upper Keys community.

What are the 3 basic steps of fitness program? ›

There are three phases of exercise: power, strength and endurance. Gallagher recommends sticking with each phase for four to six weeks.

What is the order of a basic workout program? ›

The General Rules Of Exercise Order
  • Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. ...
  • Compound exercises should come before isolation exercises. ...
  • Free weight/body weight exercises should come before machines.
Jan 20, 2018

What is a good workout routine? ›

Here's what each day on the schedule entails:
  • Monday: Cardio.
  • Tuesday: Lower body.
  • Wednesday: Upper body and core.
  • Thursday: Active rest and recovery.
  • Friday: Lower body with a focus on glutes.
  • Saturday: Upper body.
  • Sunday: Rest and recovery.
Feb 7, 2022

How many exercises should a beginner do? ›

Beginners may do 4-6 exercises, intermediates may do 1-3, and advanced clients may do 1-6. But we challenge you to think about movement patterns before you choose the exercise. All exercises fall within six movement patterns: squat, lunge, bend, push, pull, and core.

What is the easiest exercise to lose weight? ›

7 Best Exercises to Lose Weight At Home
  • Aerobic Exercises. Walking is considered one of the best weight loss exercises. ...
  • Skipping or Jumping Rope. ...
  • Planks. ...
  • Push-Ups and Pull-Ups. ...
  • Squats. ...
  • Lunges. ...
  • Yoga.

Should a beginner workout everyday? ›

“Start low and go slow,” Dr. Higgins said. “The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”

How long does it take for a sedentary person to get in shape? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

What is the best exercise for someone who hasn t exercised in years? ›

Walking is the simplest way to get back into working out. Start small, like looping around your block or walking along your community pond. Then work your way up to hilled roads and wooded paths. As long as you know your limits and go at your own pace, you can only be doing your body good.

How do I start a fitness program after 50? ›

6 tips for getting fit after 50
  1. Find an exercise you love doing. ...
  2. Build up your exercise steadily – don't push yourself too hard to begin with. ...
  3. Exercise with friends or groups for encouragement. ...
  4. Plan exercise into your diary so you always make time for it.

How do I create a fitness event plan? ›

How to organize a sports event in 8 steps
  1. Be clear on the purpose of the event. Determine why you're hosting a sports event. ...
  2. Set your budget. Determine how much you want to spend, and consider the upfront costs of planning a fitness event. ...
  3. Choose the type of event. ...
  4. Promote your event. ...
  5. Reach out to attendees.
Sep 14, 2022

How do I start enjoying fitness? ›

There are ways to find out how to start enjoying working out instead of dreading it.
  1. Change your beliefs about working out. ...
  2. Adjust your focus. ...
  3. Find the right type of workout. ...
  4. Make sure you have the energy to exercise. ...
  5. Create time to work out. ...
  6. Create an inspiring space. ...
  7. Learn to be more adaptable.

What exercise is good first thing in the morning? ›

Power push-up is one of the most simple morning exercises you can do at home. This exercise will help you lose weight, improve your metabolism, and strengthen your muscles. It uses nearly every muscle in your body and prevents injury. Push up your chest, arms, and legs to a notch to boost up your morning.

How do I motivate my beginner to exercise? ›

7 Motivating Gym Tips for Beginners
  1. Be Proud. Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. ...
  2. Stay Strong. ...
  3. Work Hard. ...
  4. Ask How. ...
  5. Eat Up. ...
  6. Be Realistic. ...
  7. Rest and Repeat.

Where should I start my fitness journey? ›

It is best to start your fitness journey little by little. There's no need to run a marathon or lift weights on Day 1, or you'll end up getting injured and discouraged. Start with 15 to 30 minutes of daily cardio with your AI Smart Bike to establish a regular exercise habit.

How do you go to the gym alone for the first time? ›

8 Top Tips to Build Confidence and go the Gym Alone!
  1. Make the most of gym inductions.
  2. Go to the gym alone when it's quiet.
  3. Look at classes.
  4. Set realistic goals.
  5. Find your beat.
  6. Plan ahead for every workout.
  7. Don't be afraid to ask for help.
  8. Stick to a routine.
May 19, 2022

How do I start a fitness journey page? ›

How to Build a Fitness Journey Instagram (And Build Your...
  1. Step 1: Create a new account for your journey. ...
  2. Step 2: Your profile details matter. ...
  3. Step 3: Build a base of pictures and videos. ...
  4. Step 4: Invite your family and friends to like your new account. ...
  5. Step 5: Build a hashtag strategy.
Jan 4, 2023

How many followers do you need on Instagram to get paid? ›

While top Instagrammers make thousands of dollars per post, even those with small but engaged followings of 1,000 have the potential to start making money.

How does TikTok pay you? ›

TikTok does not directly pay creators to produce and upload videos. TikTok does offer funding for creators in the form of the TikTok Creator Fund (more on that above). Still, payment varies based on factors like the number of video views, engagement rates, and the authenticity of users engaging with the post.

What should I write in my fitness bio? ›

What To Include In Your Professional Bio
  1. Experience. First and foremost, you'll want to state what you do. ...
  2. Certifications and Education. If you feel your certifications and education will boost your credibility, feel free to include them here. ...
  3. Area of Expertise. ...
  4. Important and Interesting Facts. ...
  5. A Pinch of Personality.
Jul 6, 2018

Can you sell workout plans without being certified? ›

Can you sell workout plans without being certified? Of course, it is possible! But it still requires a decent amount of knowledge and experience to come up with a workout plan that will actually work. Plus, the bigger your audience the more chances you have to sell your fitness programs.

How do I get high paying fitness clients? ›

9 Proven Ways to Get More Personal Training Clients
  1. Ask existing clients for referrals. ...
  2. Share testimonials from your clients. ...
  3. Offer a trial session for free using Trainerize. ...
  4. Market your training services on social media. ...
  5. Write articles for fitness magazines and blogs. ...
  6. Build a professional website to showcase your skills.
Oct 20, 2022

How can I get paid to exercise? ›

It's a fun way to earn money and get motivated to exercise.
  1. DietBet. DietBet is an app that encourages weight loss in exchange for rewards. ...
  2. StepBet. ...
  3. Sweatcoin. ...
  4. Achievement. ...
  5. MapMyFitness. ...
  6. Strava. ...
  7. Walgreens Balance Rewards. ...
  8. Charity Miles.
Feb 8, 2023

How do you start a fitness plan and stick with it? ›

Sticking with your exercise program
  1. Make it personal. Your first step on the lifelong path to healthy physical activity is to identify what works for you. ...
  2. Make it fit. Are time constraints a big problem? ...
  3. Set some goals. ...
  4. Chart your progress. ...
  5. Reward your efforts.

How many times a week should a beginner workout? ›

“Start low and go slow,” Dr. Higgins said. “The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”

How to start working out female? ›

A full body workout routine can comprise of shoulder presses, back rows, leg curls, crunches, chest presses and leg presses. These are basic starter exercises, consult with a personal trainer if you're unsure how to do them. To start with, female beginners should try to perform 2-3 sets with 8-10 repetitions.

How to start exercising when you are overweight and out of shape? ›

If you're overweight, focus on activities that put minimal stress on your joints, like walking, swimming, or water exercises. If the idea of 150 minutes of exercise every week sounds daunting, break your workout routine into smaller chunks. Your goal should be to get 30 minutes of exercise a day, five days a week.

What is a good exercise routine to lose weight? ›

These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine. Aim for 60 minutes of low-intensity cardio five days a week. As you become more physically fit, carry hand weights while jogging, walking, or doing aerobics.

What are the 3 things should a fitness plan include? ›

A complete fitness program must include three things: aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

What are the 3 basic stages of a fitness program? ›

There are three phases of exercise: power, strength and endurance. Gallagher recommends sticking with each phase for four to six weeks.

What are the 4 pillars of fitness? ›

However, there are four main pillars of fitness, consisting of strength, aerobic capacity, flexibility and body composition. When considering athletic performance however, additional components such as power, stamina, agility and speed should be considered.

How often should you workout to lose belly fat? ›

To shed that stubborn belly fat, you should work your way up to 30 to 60 minutes of moderate-intensity activity four to five times a week. That sounds like a lot, and if you have a busy schedule, it may be difficult to find the time.

What you should not do after workout? ›

6 Things You Should Never Do After A Workout
  1. Don't Skip Stretching. Cool-downs are definitely the easiest part of the workout to skip. ...
  2. Don't Check Your Phone Right Away. ...
  3. Don't Hang Out In Your Workout Clothes. ...
  4. Don't Indulge Or Binge On The Wrong Foods. ...
  5. Don't Stop Drinking Water. ...
  6. Don't Drink Alcohol.
Jan 14, 2020

Should beginners workout twice a day? ›

Advice for Beginners

Anyone new to exercise, or anyone who has taken a break from regular sweat sessions for several weeks or months, should not jump into a two-a-day training routine. For starters, there's no clear benefit to doing so.


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