How can a Fitness Novice get Started and Maintain for Long Term?
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Getting started with working out can definitely feel daunting.. especially if exercise is completely new to you. Starting a fitness routine and maintaining one for the long term involves a combination of mind and body. Meaning- you need to have the right mindset in the first place. Each one has an effect on the other.
I discuss both in the article so you will have all the information you need to get started. Mindset involves knowing your why, staying disciplined and being positive.
For the physical, this involves starting slow with low impact activities, build on the strength training and taking a holistic approach.
Fitness should be fun! If you start working out and you are doing something you dislike (this happens to some gym goers), then you’re not going to stay with it. This is an example of the mind/body connection.
Okay, so lets take a look at each of these further. We will begin with your mindset.
Start with Your WHY
It’s important to have your head in the right place before you begin. You should have your “Why” clarified. Want to start working out to lose weight? Build muscle? Improve your Mental Health? Connect with a Community of Fitness Enthusiasts?
For me personally, I want to continue being independent as I age. I know people that have severe mobility issues as they have continued to age. Aging isn’t fun if you are not able to maintain your independence.
If you want to stay strong, maintain a healthy weight, keep upright posture- then these are ALL very good reasons to start exercising!
Sure- we all do age. But I am a firm believer that we can always stay youthful through a combination of exercise, diet, and having a positive mindset.
There are hundreds of ways to exercise and get fit. Begin with analyzing activities/sports that you actually enjoy. If you used to go the gym in High School and loved it- then great! Start there. If you have always had an interest in golfing- then this is also a great place to start.
In my opinion, combining these types of activities with a more regular routine you can do at home or your local park is a winning combination.
The best exercise routine is one that you’ll stick with…so it’s important to identify your passion(s) right from the start!
So, this brings me to my second main idea.
Positive Mind Set
There may be a number of fears that you have with starting to work out. The voice in your head that tells you that you are not worthy of being fit. Time to get rid of these thoughts once and for all! If you have a negative mind set about whether you can get fit- then this could be a main reason that keeps you from starting in the first place.
I am not trying to be Tony Robbins here, but you must be aware of the negative things you are telling yourself. Then- you must replace those with positive affirmations. Yes-you can get fit! Yes- you are worthy! Yes- it’s okay to have a beautiful body!
Some women are self conscious about working out in front of others. Even with walking or running outside. My advice is to just push through this anyway. Do not let what others think keep you from being healthy. If anything- they will see you and probably think to themselves that they should be doing the same thing.
There is a term called.. Mind Gym, popularized by Gary Mack in his book "Mind Gym. You can develop your inner world like you can develop your physical body. Strength training for your brain- helps with memory, focus and the ability to visualize. I think this could be a great resource for you if you are struggling with the mental side of working out.
Stay Patient
My final point- changing your habits to work out consistently is going to take time. You must be patient! Do NOT give up before you start seeing results. Keep in mind how long you’ve been out of shape. So, you must have realistic expectations.
For instance, if your goal is weight loss then the general guideline for losing weight safely is 1-2 lbs per week, or 4-8 lbs each month. Losing weight faster than this can lead to Yo-Yo Dieting.
I know of someone who every few years will lose all their weight and then gain it back within a year. They work out hard, 5 days a week etc. and cut out all junk food when they are in their weight loss mode. Then, once they lose the weight so they are so burnt out, they stop working out completely and then gain the weight back. The cycle continues..
Okay, on to the last point regarding a Positive Mind Set.
Discipline
Discipline matters, and you need to learn how to push through discomfort. Even on the days where you may not feel like it, see it as an opportunity to grow. When you show up and stay committed, you will start feeling much better about yourself.
There are days when I don’t feel like working out. I make myself start though. Once I get going- it gets easier. Even those fitness models and buff dudes you see in the gym don’t always feel like being there. Learn to overcome your excuses- and just start.
Here are a few ways to stay disciplined:
1. Make it Non-Negotiable (Like Brushing Your Teeth)
Treat your workout like a daily essential, not an option. Don’t wait for motivation—create a routine that fits your schedule and stick to it, no matter how you feel. Consistency builds momentum.
2. Start Small, Stay Consistent
Don’t overwhelm yourself trying to do too much too soon. Commit to short, manageable sessions at first (even 15–20 minutes, 2-3 days per week). It’s more important to build the habit than to go hard in the beginning. Progress will come with consistency.
3. Focus on the Feeling, Not Just the Results
Tracking progress is great, but don’t chase perfection. Pay attention to how you feel after workouts—more energized, accomplished, less stressed. That positive reinforcement helps make discipline a long-term thing.
Also, something that I do is to set out my exercise clothes the night before. As soon as I wake up, I put them on. This is actually a trick that works really well!
Okay, we’ve looked at the mental side of starting a workout routine. Now- let’s tackle the physical side of it.
First- setting Goals that are Realistic and Doable!
Set doable goals
1. Break Big Goals Into Mini Wins
Instead of saying “I want to lose 30 pounds” or “run a marathon,” break it down into small steps—like working out 3x a week or running 1 mile without stopping. Each mini-goal gives you a quick win that builds confidence.
Celebrate it: Check it off your list, share it with a friend, or post it on your fitness tracker—whatever keeps the hype alive.
2. Make Goals Specific and Measurable
Vague goals like “get fit” are hard to stick to. Try “do 10 push-ups in a row” or “walk 3 miles twice a week.” When your goals are clear and trackable, progress becomes real and motivating.
Celebrate it: Reward yourself with something that supports your journey—new workout gear, a healthy meal out, or a rest day with zero guilt.
3. Reflect and Adjust as You Grow
Your body and mindset will change as you stay consistent. Revisit your goals every few weeks to see what’s working and what’s not. Adjust without judgment—it’s all part of the process.
Celebrate it: Journal your wins, take progress pics, or just pause and appreciate how far you’ve come. Those moments matter.
Start Slowly and Gradually increase intensity
1. Start with Gentle, Low-Impact Activities
If you're just getting into fitness or returning after a break, ease into it with low-impact exercises like walking, swimming, or cycling. These activities are easy on the joints while still helping you build endurance and strength. They’re perfect for laying a strong foundation without overwhelming your body.
2. Keep It Short and Consistent in the Beginning
Instead of jumping into long workouts, aim for short sessions—about 10 to 15 minutes—spread throughout the week. As your stamina improves, you can gradually increase your workout time to 30 minutes or more. The goal is to build a consistent habit, not to burn out early.
3. Listen to Your Body’s Signals
Pay attention to how your body feels during and after exercise. Some soreness is normal, but sharp pain or discomfort is a red flag. Don’t ignore it. Pushing too hard, too soon can lead to injury. Honor your limits and rest when needed—it’s part of the process.
4. Don’t Skip the Warm-Up and Cool-Down
Warming up before exercise helps prepare your muscles and joints, increases blood flow, and reduces the risk of injury. A few minutes of light cardio or dynamic stretching works well. After your workout, cool down with gentle stretches or slow movements to help your body recover and reduce post-exercise stiffness.
2. Incorporate Strength Training Into Your Routine
🔸 Build a Foundation of Strength for Lifelong Health
Strength training isn’t just for athletes or bodybuilders—it’s essential for everyone. As we age, we naturally lose muscle mass and bone density, which can affect balance, mobility, and overall health. Incorporating strength work helps counteract that, keeping your body strong, functional, and resilient over time.
It almost seemed overnight where it was getting more difficult for me to do the same amount of pushups. I have known this could be a factor as I age, but didn’t realize it would affect me as soon as it did.
🔸 Start Simple with Bodyweight Exercises
You don’t need fancy equipment to begin building strength. Classic bodyweight exercises like squats, push-ups, lunges, and planks are incredibly effective and easy to do at home. They help you learn how to control your body, build core stability, and develop a solid strength base. I love to incorporate bodyweight exercises into my walks/runs/jogs at the park. I have “stations” at specific trees where I can do Tree Sits, calf raises, and push ups.
As noted above, I had been struggling to do as many push ups as I used to once I reached 45 years of age. Now that I have experienced first hand how much muscle loss I’ve had, I do body weight exercises/strength training 2-3 times a week. This is the recommended amount for women over 40.
🔸 Gradually Add Resistance as You Progress
As your muscles adapt and grow stronger, you can challenge them by adding resistance. This could mean using dumbbells, resistance bands, or even household items like water bottles. The key is to increase the difficulty slowly and steadily to continue progressing without risking injury.
3. Flexibility and Stretching:
. Make Flexibility and Stretching a Key Part of Your Fitness Routine
🔸 Improve Flexibility and Range of Motion
Stretching plays a vital role in keeping your muscles healthy and functional. As you settle into a workout routine, your muscles will naturally feel tighter, especially if you’re doing strength training or cardio. Regular stretching helps lengthen the muscles, improves circulation, and reduces the risk of injury by ensuring your body can move through its full range of motion—whether you’re in the gym or doing everyday tasks like bending, reaching, or climbing stairs.
Bonus: Stretching can also reduce muscle soreness, help you recover faster, and even improve posture.
🔸 Stretch Before and After Workouts—But Do It Right
Pre-workout stretching should focus on dynamic movements that warm up the body and prepare the joints (e.g., leg swings, arm circles, hip openers).
Post-workout is the best time for static stretching—holding stretches for 20–30 seconds—because your muscles are warm and more pliable, making it easier to increase flexibility.
Stretching before and after helps balance out the tension built during exercise, reduces stiffness, and supports long-term mobility.
🔸 Incorporate Dedicated Stretching Sessions
In addition to stretching around your workouts, consider setting aside a few minutes each day or week for dedicated stretching. This can be a relaxing, low-effort way to stay connected to your body and unwind from stress. Think of it as active recovery that supports your other workouts.
You can use tools like stretching apps, follow along with YouTube routines, or simply create your own flow that targets areas that feel tight (like hips, hamstrings, shoulders, or lower back).
✅ 3 Easy Ways to Include Flexibility Work into Your Week:
-
Bookend Your Workouts with 5–10 Minutes of Stretching
Treat it like brushing your teeth—it’s non-negotiable. Start with dynamic movements before and end with slow, deep stretches after. -
Try a Weekly Yoga or Pilates Class (or At-Home Video)
Just 1–2 sessions per week can improve your flexibility, balance, core strength, and body awareness. Plus, they’re great for reducing stress and increasing mindfulness. -
Create a Bedtime Stretching Ritual
Stretching before bed can help you sleep better and release the tension from your day. Focus on relaxing poses like forward folds, seated twists, or child’s pose.
Think Holistically
Thinking holistically means you take everything you do in your life into consideration. If you want to stay with your fitness routine its important to consider how your current habits, etc can have an impact.
For instance, if you do not get quality sleep, then this will affect your stress levels. A higher amount of stress can impact how much you eat.
If your goal is weight loss, then you want to burn more calories then you consume. Everything you do in your life will affect your routine… You want to eat healthy foods, drink at least 8 glasses of water a day and get a good nights sleep to fully benefit from exercise. What I have found in my fitness journey is that over time, you learn and adopt better and better health habits. You’ll get to a point where you are feeling so good from working out – that you won’t always go for that deep dish pizza or double fudge cake.
Staying Motivated
Once you start workout out, tracking your progress can be very helpful. Use apps, journals, or even a simple spreadsheet to document workouts, diet, and other milestones. Celebrate those small victories. Ran that extra mile? Nailed a tough yoga pose? Give yourself a pat on the back!
Obstacles will arise, but it’s part of the journey. Whether your schedule is hectic or your just not feeling motivated, having strategies to overcome these hurdles is key. Plan ahead for busy weeks, and mix up your routine to keep things fresh and exciting. A little variety can prevent burnout and keep you eager for the next workout.
Having a workout buddy or joining a fitness community adds a layer of accountability and makes workouts more fun. It’s easier to stay committed when someone else is counting on you.
Plateaus happen to everyone. When progress slows down, try changing up your routine. New exercises or different intensities can reignite your fitness fire and challenge your body in new ways.
What an exciting journey it is to start working out! Be realistic about your fitness and where you need to start. Taking small baby steps will help you be consistent and build up confidence as you make progress towards your goals. Remember to just keep workouts simple- and incorporate the 80/20 principle.
If you do get discouraged along the way, keep a positive outlook and don’t give up! You may have days where you are not motivated, but keep your workouts going. Over time, working out will become a lifestyle and something you WANT to do an HAVE to do.
Have other ideas on how to get started with working out? Would love to hear them! Please leave a comment below. Thanks for reading and have an Amazing Day!!
Don’t underestimate rest and recovery. Your body needs time to heal. Incorporate rest days into your schedule to prevent burnout and injuries.