Finding the Right Fitness Routine for You: How to Start Working Out Again

We’ve all been there. You got out of your fitness routine (or never really had one), and you want to get started. Finding the right routine and method is hard because everyone’s body and interests are different. I didn't find my favorite fitness method/routine until I was 25 even though I had been an athlete most of my life. Please always remember to consult your doctor before starting any new fitness routine!

Here are some things to consider when trying to nail down a fitness plan for yourself:

What are my fitness goals?

Do you want to lose weight, gain strength, just feel better, build endurance etc. Knowing what you want to achieve will help guide what type of exercise you should do and give you a sense of accomplishment when you start making progress towards those goals. Just remember that every fitness routine should incorporate aspects of strengthening, stretching and cardio.

When in my day-to-day life can I fit in a bit of exercise?

If you are not a morning person and know for a fact that you will not get up an hour earlier to exercise, then don't try to force yourself to do that. I personally know that my body just doesn't move well in the mornings, and I won't get the performance that I want before noon, so I do all my exercise in the evenings. But everyones scheudle is different and everyone's bodies are different! Make it a priority to do whatever amount of exercise you can during whatever free time you have and when your body feels best. And don't think that you have to do a 2-hour workout to make it effective. Experts say that even just 20-30 minutes is better than nothing, with the goal of hitting 150 minutes of moderate to vigorous intensity exercise per week. So don't avoid doing that 20-minute workout just because you think it won't be enough. 20 minutes every day still counts!

What types of activities are fun for me?

Hate running, no matter if it's on a treadmill or on the street? Then don't bother. Enjoy just walking and getting lost in a podcast/audiobook/music? Then do that. Like to dance? Find some free or paid dance exercise classes online. I found I loved the energy of spin classes, so I did that for years and got a Peloton bike so I could work out on my own schedule. You have to find a way to make fitness fun for you, or you won't WANT to do it. There are so many fitness options out there, many of them free. Find one that you enjoy and it'll be easier to stick to a fitness routine.

What will keep me motivated?

Let’s say you used to run or maybe you’ve always wanted to call yourself a runner, but adult life has a way of pushing those goals to the back burner. One simple way to reignite that spark is to sign up for a 5K a few months from now. Having a clear goal, especially one with a date circled on the calendar, gives you something to train for and keeps you committed on the days when motivation feels low.

You can also build in accountability through things like studio membership challenges. Aim to complete 50 classes, whether in person or online, within a set time frame. Even better, find a fitness buddy who will keep you accountable and help pull you off the couch or out of bed when it would be easier to skip. Whether it’s heading to class together or meeting for a walk through the park, having someone alongside you makes a difference.

When you intentionally build in motivating factors, you’re much more likely to stick with your routine, and you’ll gain that powerful sense of accomplishment that keeps you coming back for more.

Advice: Listen to your body

Everyone’s bodies are different and favor different exercise types. People with more slow-twitch (type I) muscle fibers will favor endurance/lower-impact exercise, while people with more fast-twitch (type II) muscle fibers will favor more short-duration/power exercises. Which muscle fiber types your body favors is influenced greatly by genetics and also by training. If you’ve tried out a variety of exercise methods in the past, you should have an idea of what your body favors. It’s important to incorporate both endurance/cardio and strength training into any exercise regimen, but knowing which your body favors will help guide you towards what types of exercises you should focus on.

Make it a habit

One of the hardest parts of exercise is doing it regularly. When you first start, you may be super motivated, but after a week or two, you just aren't feeling it anymore, and it's easy to just give it up. My advice: don't overload yourself by trying to exercise every day. Set a schedule, ideally 3-5 days per week, and stick to that schedule for at least a month. Research shows that it can take anywhere from 59-104 days to create a habit, but if you can get to the point where exercise is a habit, you will feel like you are missing something when you haven't done your regular exercise routine and feel more compelled to do it.

Life in today’s day and age has made it easier and easier to put off our health and wellness. Work is stressful, raising kids is harder, and societal pressures are everywhere. All of this combined drains us physically and mentally, making it harder to add yet another task to complete each day. But finding a fitness routine that works for you is not impossible. You just have to think it through, do some trial and error, and keep at it.