Starting your fitness journey can feel overwhelming. You’ve got a thousand questions: Where do I start? What workouts should I do? How do I stay motivated?
The good news is, you’re not alone! Everyone (including the fitness pro’s) start out as beginners and are unsure of the first steps to take.
The hardest part of any fitness journey is getting started. But once you take that first step, momentum kicks in, and progress follows. This guide will help you set realistic goals, build a workout plan to suit your lifestyle, and avoid common mistakes — so you can get started with confidence!
Step 1: Set Realistic Fitness Goals
Before jumping into new workouts that may not be suitable, take a moment to define what you actually want to achieve. Setting clear, realistic goals will keep you focused and motivated.
A common method for setting effective goals is using the S.M.A.R.T goals framework:
• S = Specific – Make your goals as specific as possible. Instead of saying, “I want to get fit,” you could try, “I want to run 5K without stopping.” The more you can drill-down into a specific goal, the easier it will be to track your progress and achieve success.
• M = Measurable – Developing a trackable goal and being able to measure progress will help you stay accountable and motivated. For example; “I will work out three times per week” is easily trackable.
• A= Achievable – When setting goals it’s crucial to consider your fitness level and lifestyle. If you’re new to fitness, training 5 times a week and running a marathon might not be an achievable short term goal.
• R = Relevant – Your goal should align with what you actually want to achieve, not just what’s trending.
• T = Time-bound – Set yourself a deadline for each goal. “I will complete 10 push-ups in a row within my first six weeks.” Giving yourself a deadline for a goal will help you to focus on the things that are most important. Don’t get distracted by the ‘noise’ stay focused on what YOU want to achieve.
Short-Term vs. Long-Term Goals
• Short-term goals (weeks to months) are designed to keep you motivated. Some examples might be mastering a new exercise, losing a few pounds, or increasing stamina. A good short term goal for a beginner might be: “Within my first 4 weeks, I will Run for 1km without stopping”
• Long-term goals (months to years) will shape your overall fitness journey, like building muscle, improving endurance, or reaching a target weight. Your long term goal might be; “I will run a marathon in 2 years from now”
Write down your goals and revisit them regularly. Adjust as needed, but always celebrate you progress!
Step 2: Choose the Right Workout for You
Not all workouts are created equal. Finding a workout plan that suits your lifestyle, aligns with your goals and has exercises or activities you will actually enjoy increases the chances of sticking with it. Here’s a quick breakdown of different training styles you could try:
Strength Training
• Focuses on building muscle and increasing overall strength.
• Uses weights, resistance bands, or bodyweight exercises.
• Benefits: Improves your metabolism, strengthens bone density, and shapes your body composition.
Cardio (Aerobic Exercise)
• Involves activities that raise your heart rate (e.g., running, cycling, swimming).
• Benefits: Boosts heart health, burns calories, and improves cardiovascular fitness and stamina.
Flexibility & Mobility Training
• Includes yoga, stretching, and mobility exercises.
• Benefits: Prevents injuries, improves posture, and enhances overall movement.
Which one should you choose? Ideally, a mix of all three, but if you’re just starting out, pick one that excites you! If you love music and cant help but ‘get your groove on’ you could try dance workouts, they are a great mix of cardio and mobility training. If you prefer a slower pace and more structure, a strength training program could be your thing. Just remember to align the style of training with your goals.
Step 3: Build a Beginner-Friendly Workout Routine
Now that you’ve identified your goals and chosen a training style, it’s time to structure a workout plan. Start with a simple plan and outline some basic exercises to get your body moving. Having a workout plan will keep you from feeling lost and will ensure balanced progress.
Below is an example of a simple weekly workout plan for beginners:
Day 1: Full-body strength workout (squats, push-ups, rows)
Day 2: Cardio (brisk walking, jogging, cycling)
Day 3: Rest or active recovery (yoga, stretching)
Day 4: Strength training (different muscle groups than Day 1)
Day 5: Flexibility training or core workout
Day 6: Fun activity (dancing, swimming)
Day 7: Rest
Start with 3-4 training days per week and gradually increase frequency and intensity as your fitness improves. The key is progression. Increase weights, reps, or duration over time to keep challenging yourself.
Step 4: Nutrition Basics for Fitness Beginners
Exercise alone won’t get you results—nutrition plays a massive role in energy levels, recovery, and overall progress. It’s key to remember that you need a balanced diet to ensure your body performs at its best.
Macronutrients 101
• Protein is essential for muscle growth and repair. And before you say “I don’t want big muscles”, increasing your protein to keep your body fuelled and performing efficiently will not turn you into a body builder. Good sources of protein: Chicken, fish, eggs, tofu, beans.
• Carbohydrates (Carb’s for short) are your body’s main energy source. If you are starting a fitness journey your body is going to need some carbs to keep your energy levels high. Opt for whole grains, fruits, and vegetables over white breads and High GI (Glycemic Index) carbs.
• Fats are essential to support your overall health. Your body needs a range of healthy fats including Omega 3 & 6 to assist the body with vitamin absorption. Healthy fat sources include avocados, nuts, Oily Fish (Salmon) and olive oil.
Pre & Post-Workout Nutrition
• Before workouts: 1-2 hours before a workout, eat a balance of carbs and protein (e.g., banana with peanut butter).
• After workouts: Focus on protein for muscle recovery (e.g., a protein shake or chicken with rice).
Hydration Matters!
Drink at least 2 liters of water daily. Proper hydration helps prevent fatigue, cramping, and sluggish workouts.
Step 5: How to Stay Motivated and Consistent
Staying consistent is a habit. Motivation will come and go, but building habits will keep you going.
Tips to Stay on Track
• Make it fun – Find workouts or activities you enjoy, whether it’s hiking, dancing, or lifting weights, if you enjoy what you’re doing you will want to continue.
• Schedule your workouts – Treat your training time like an appointment for yourself.. and don’t skip.
• Find accountability – Work out with a friend, hire a trainer, or join a fitness group to keep you motivated and accountable.
• Track your progress – Use a journal, app, or photos to see how far you’ve come.
• Reward yourself – Celebrate milestones and small wins. Get yourself some new workout gear, a massage, or just some time out to meditate.
The key to consistency? Make fitness part of your lifestyle, not just a temporary fix.
Common Mistakes Beginners Make (and How to Avoid Them)
Starting strong is great, but many beginners make mistakes that slow progress or lead to burnout. Here’s what to watch out for:
- Doing Too Much, Too Soon
Jumping into an intense or overly complicated routine right away leads to burnout or injury. Start slow and simple, then gradually increase your workout frequency and intensity.
- Ignoring Proper Form
Poor technique increases the risk of injury. Learn correct form through tutorials, trainers, or fitness classes.
- Skipping Warm-Ups & Cool-Downs
A proper warm-up preps your body, and cooling down helps with recovery. Take 5-10 minutes before and after workouts to ensure you get the most out of your workout and recovery time.
- Relying Too Much on the Scale
The scale will never tell you the full story. Focus on improvements to strength, fitness and endurance instead. Measure your progress by how you feel, not just a number on a scale.
- Not Eating Enough or Eating Too Much
Not eating enough can affect your workout performance, while overeating may stall your progress. By following a balanced diet and understanding the principals of good nutrition, you will achieve your goals faster.
- Expecting Instant Results
Fitness is a journey, not a sprint. Stay patient and enjoy the process.
Your First Steps Today!
Now that you know how to start your fitness journey, the only thing left to do is take action! Here’s what you can do right now:
✅ Set a small, achievable fitness goal for the next 30 days.
✅ Choose a workout you enjoy and schedule your first session.
✅ Plan a healthy meal or snack to fuel your body.
✅ Drink a glass of water—hydration starts today!
Starting is the hardest part, but once you do, you’ll never look back. Stick with it, stay consistent, and remember—you’ve got this!
Ready to begin? Let’s go!