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Figuring out how to start working out can feel overwhelming—especially when the internet is saturated with conflicting advice, complicated programs, and unrealistic expectations. As a certified personal trainer, I’ve seen firsthand how many beginners dive in with enthusiasm only to burn out, get injured, or quit because they don’t see immediate results. But starting a fitness journey doesn’t have to be complicated.
To break it all down, I spoke with Ariel Foxie, CPT, a certified personal trainer, and Amy Stephens, RDN, CSSD, CDCES, a sports and eating disorder dietitian for NYU Athletics, to create a no-nonsense guide to help you build a sustainable routine. Here’s how to start working out—and actually stick to it.
Step 1: Set Realistic Goals and Find Your “Why”
Before stepping foot in a gym, the first question to ask yourself is: Why am I doing this? Fitness goals can be broad—maybe you want to build strength, improve endurance, reduce stress, or just feel better in your body. But to stay motivated long-term, you need to set specific, achievable targets.
Foxie emphasizes that fitness isn’t just about aesthetics. “In your twenties, you could outwork a bad diet, but by your thirties, that’s when you kind of have to start understanding a bit more about nutrition, fueling to feel better, to recover, to grow,” he says. He adds that fitness goals should be personal, not just influenced by social media trends. Many people now prioritize longevity over aesthetics, focusing on moving well and feeling strong for years to come.
Avoid This Mistake: Program Hopping
One of the biggest mistakes beginners make is constantly switching workouts. “Program hopping or getting bored with something after doing it once and then starting a new program means your body’s not adapting to anything,” Foxie explains. “It’s adapting just to do more movement, but you’re not producing a stimulus or repetitive stimulus that your body can progress from. Find a program, stick to it, see it through.”
Step 2: Choose a Workout Style That Works for You
The best workout is the one you’ll actually do. Whether it’s weightlifting, bodyweight exercises, or group fitness classes, consistency is key.
Strength Training: The Foundation of Fitness
Strength training should be a priority for most beginners. Not only does it build muscle and improve metabolism, but it also helps prevent injury and support long-term mobility. But instead of focusing on individual exercises, it’s more important to understand movement patterns—the foundation of all strength training.
“Once you understand the pattern, then you can understand variations a lot better,” says Foxie. Mastering these fundamental movements makes it easier to progress, modify workouts, and avoid injury.
He recommends focusing on five core movement patterns:
- Squat (e.g., bodyweight squat, goblet squat)
- Hinge (e.g., deadlifts, Romanian deadlifts)
- Push (e.g., push-ups, bench press)
- Pull (e.g., rows, pull-ups, lat pulldown)
- Single-leg movements (e.g., lunges, split squats)
Cardio: Necessary but Overhyped?
Cardio gets a bad rap in strength-training circles, but Foxie stresses its importance. “I do think cardio is important. I know a lot of people think it kills gains,” he says. “I think it depends on the amount of intensity that you’re going for, but having a decent aerobic base definitely does help out with recovery.”
For beginners, one to two cardio sessions per week—whether it’s cycling, swimming, or interval training—is enough for moderate to higher intensity efforts. Be sure to stay active throughout the week as well so you can meet your minimum aerobic exercise benchmarks (150 minutes of moderate intensity, 75 minutes of vigorous intensity, or a mix of both) as set by the U.S. Department of Health and Human Services (HHS). Non-exercise movements like gardening, brisk walking, and even dancing all count.
Step 3: Overcoming Gym Intimidation
Walking into a gym for the first time can feel overwhelming, but here’s the truth: “More often than not, people are just there to focus and work on themselves,” Foxie says. (This means they don’t care how much you can bench press.) So take a cue out of their workout plans on turn your attention inwards toward what you’re doing and why you’re there in the first place. Doing so will likely distract you from looping in a cycle of compare and despair.
Foxie adds that once you become a regular, you’ll start recognizing familiar faces, which can help make the space feel more familiar and welcoming.
Tips for Feeling More Comfortable at the Gym
Go in with a plan. Having a structured workout reduces anxiety.
Find a gym that feels right. If your current gym doesn’t feel welcoming, explore other options.
Go during off-peak hours. Early mornings or mid-afternoons tend to be quieter.
Start with a friend. A workout buddy can boost confidence and accountability.
Step 4: Structure Your First Few Weeks
Beginners often ask: How often should I work out? Foxie suggests a two to four day per week split, incorporating full-body workouts, mobility work, and light cardio.
To help structure training intensity throughout the week, he recommends thinking of workouts in terms of a red, yellow, and green system, similar to a stoplight:
Red (High-Intensity Days)
These are your hardest training sessions—strength training with heavy lifts, high-intensity interval training (HIIT), or sprint-based cardio. Foxie suggests limiting these to one or two days per week to avoid burnout.
These are full-body strength sessions or steady-state cardio workouts that still challenge you but don’t push you to your absolute limit.
Yellow (Low-Intensity and Recovery Days)
This includes mobility work, stretching, foam rolling, or even an easy walk—anything that promotes active recovery without excessive strain.
A beginner-friendly weekly plan might look like this:
Monday (Green): Full-body strength workout
Tuesday (Red): High-intensity cardio or heavier lifting
Wednesday (Yellow): Mobility, stretching, or light activity
Thursday (Green): Strength or moderate cardio
Friday (Red): Intense strength or interval training
Saturday (Yellow): Active recovery—walking, yoga, or foam rolling
Sunday: Full rest day or additional light movement
This structure ensures proper recovery between high-intensity days while keeping you consistent and progressing without overtraining—it could take up to 48 hours (or more) to recover from a high-intensity workout depending on your fitness level. “Some days, you might feel drained mentally or emotionally, even though physically you should be recovered,” Foxie says. “This system gives you flexibility to adjust while still getting your workouts in.”
Step 5: Essential Gym Gear for Beginners
You don’t need a ton of gear to get started, but investing in the right basics can improve your comfort and performance.
“[These] are different from your running shoes,” Foxie explains. “You want something that’s a bit sturdy, with a lot of stability.” He suggests looking for a pair that isn’t too cushioned underfoot and offers good stability for lateral movement, so no rocker shaped soles like you see on most running shoes today. Foxie also recommends having a separate pair of gym shoes to avoid bringing in dirt from outside which is something to consider if you plan to work out at home. Regardless, saving your shoes for the gym will also increase their lifespan.
Comfortable Workout Clothes
“If you sweat a lot, moisture-wicking fabrics might be better, but really, just wear what makes you feel good,” Foxie says.
Hydration is key, especially for longer workouts, so getting in the habit of bringing your own water bottle will help you increase your H2O intake.
Learn more about our favorite workout shoes, workout shirts, and workout shorts.
Step 6: Fuel Your Workouts the Right Way
What you eat before and after training matters—especially if you want to see progress.
The Biggest Nutrition Mistake Beginners Make
Stephens says the most common misstep is changing too much too quickly. “Many people make drastic changes to their eating habits, often following a plan that doesn’t fit their lifestyle,” she explains. “Adjusting both diet and exercise simultaneously requires careful planning. It’s important to anticipate challenges before starting a new routine.” Instead, she advises focusing on sustainable habits, such as planning meals in advance if you train early or after work.
Start with food first, Stephens suggests. “Eating a balanced diet with nutritious foods can meet your nutritional needs,” she says. Supplements should only be added under the guidance of a doctor if there’s a specific deficiency—like iron or Vitamin D—or if convenience is an issue, such as needing a post-workout protein shake when you’re short on time.
Stephens says that for individuals training for a competition such as a marathon, triathlon, or other athletic competitions it’s helpful to reassess supplementation throughout a training block. “Exercise intensity and duration increases over time and gaps in nutrition may occur,” she says. “Requirements for certain vitamins increases and low levels can affect performance and overall health.” It’s always recommended to consult with a health-care professional before starting in supplements program.
How Much Protein Do You Really Need?
Protein is critical for muscle recovery, but how much you need depends on your training style.
Endurance athletes: 1.2-1.7 g/kg of body weight (e.g., a 150-pound runner needs 82-116g daily)
Strength athletes: 1.4-2.0 g/kg of body weight (e.g., a 150-pound lifter needs 116-138g daily)
According to Stephens, each meal should contain 20 to 40 grams of protein, with 15 to 25 grams per snack. Great sources include chicken, fish, turkey, eggs, yogurt, soy, and quinoa.
Learn more about our favorite protein powders, creatine supplements, and pre-workout.
Step 7: Track Progress Without Obsessing
Tracking progress helps maintain motivation, but avoid fixating on the scale or your smartwatch.
Foxie recommends focusing on:
- Strength improvements: Are you lifting heavier over time?
- Mobility gains: Can you squat lower or move more freely?
- Endurance changes: Can you recover faster between sets?
- Clothing fit: Are your jeans looser? Do shirts fit better?
“We fluctuate in weight throughout the day, so don’t weigh yourself every morning and panic,” Foxie says. “Look at trends over weeks, not daily numbers.”
Step 8: Avoid Injury by Training Smarter
One Major Cause of Injury: Lifting Too Heavy, Too Soon
Foxie sees it all the time: “People jump to heavier weights before they’re ready. Or they pick a weight just because it’s the next plate on the rack.”
Instead, he suggests gradual progression and programming recovery days: “Progress isn’t linear. Some weeks you’ll feel stronger, some weeks you won’t. That’s normal.”
Warming Up and Cooling Down Matters
Many people skip warm-ups and cool-downs, but they’re crucial for performance and recovery.
Warm-Up: Foxie suggests you spend five to 10 minutes on movement prep—mobility drills, dynamic stretching, or light cardio.
Cool-Down: He also recommends taking time to down-regulate your nervous system post-workout so your body can get back into rest-and-digest mode—holding stretches, deep breathing, or foam rolling are all great for this.
Step 9: Recovery Tools vs. The Basics
With all the high-tech massage guns, ice baths, and compression boots flooding the fitness space, beginners often wonder if these accessories are necessary for recovery.
Foxie keeps it simple: “People think they need to buy all these recovery tools, but if you’re not sleeping enough, none of those things matter. Sleep is the best recovery tool you have.”
Instead of fancy gadgets, focus on these fundamental recovery habits:
- Sleep seven to nine hours per night—your body does most of its repair work while you sleep.
- Eat enough protein and whole foods to fuel muscle recovery.
- Stay hydrated—dehydration can cause unnecessary soreness and fatigue.
- Prioritize active recovery (walking, stretching, mobility work) rather than relying on passive methods.
Tools like massage guns can be helpful supplements, but they don’t replace proper sleep, nutrition, and mobility work.
Step 10: Stay Motivated for the Long Haul
Motivation fluctuates, and that’s normal. The key to sticking with a routine isn’t relying on motivation—it’s building consistency.
“If motivation is low, tell yourself, ‘I’ll warm up and see how I feel,’” Foxie says. “Chances are, you’ll finish the session.”
Here’s how to stay consistent even when you’re not feeling it:
- Have a go-to fallback plan. If a full workout feels overwhelming, commit to just 10 minutes of movement. More often than not, you’ll keep going once you start.
- Track progress in ways that matter. Instead of obsessing over the scale, focus on strength improvements, how your clothes fit, and your energy levels.
- Don’t aim for perfection—aim for progress. Life happens. If you miss a session, move on and pick it back up the next day.
Foxie also reminds beginners that motivation isn’t constant. “Some days, you’re going to feel mentally or emotionally drained even if your body is technically recovered. That’s why consistency matters more than motivation.”
Starting a workout routine doesn’t have to be complicated. Stick to a simple plan, stay consistent, fuel your body properly, and track progress beyond the scale. Fitness isn’t about perfection—it’s about showing up, learning, and improving over time. Now go move.
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