Knowing how to start a workout routine can be elusive, especially when you have tried time and time again and cannot seem to stick with it. When life gets super busy, it is way too easy to put exercise to the wayside. I have finally been able to stick to a solid routine for years now. No more gatekeeping! Here is an actual, helpful guide on how to start a workout routine!
I have gone through many fad workout phases, from Chloe Ting’s pandemic era to intense cardio every day. Consequently, I have found there is no one size fits all workout routine.
Creating the habit of working out is achieved through taking an individualised approach that incorporates realistic goals and practices that you will be able to incorporate into your life. This list includes everything you actually need to put your time and attention into and leaves out all things that are unnecessary and a waste of your time.
Becoming the best version of yourself is in reach! Here is the ultimate tips and tricks guide to how to start a workout routine again.
This post is all about realistic tips on how to start a workout routine again.
How to Start a Workout Routine Again
1. Find your WHY
I started working out because I wanted to get toned and lower my body fat percentage. While it was okay for me to strive for these things, I quickly learned that there needs to be deeper reasons that are not tied to external variables to succeed in long-term success.
Furthermore, motivation will come and go, the reason why you are starting a fitness journey is crucial to analyze.
You will fail if you tie all of your fitness goals to how you look on the outside.
External motivators come from a place of comparison and are based on unrealistic goals. However, intrinsic motivation is more likely to result in consistently sticking with something AND experiencing greater fulfilment with your workouts.
Being intrinsically motivated could look like this…
- I work out to better my mental health so I can show up for my kids more consistently and be the best mom I can
- I work out to be more confident in myself
- I started working out to improve my physical health.
- I started working out to handle stress more productively
Your WHY is personal to you, and it is worth it to explore through either journaling or self-reflection.
Here are some journal prompts that will jump start this journey!
2. Set Obtainable and Realistic Goals
Arguable equally as important as your WHY is your commitment to yourself and the journey.
What can you realistically fit into your already busy life? Think about this critically and be honest with yourself. Create a workout routine you can stick to.
Make a workout calendar for yourself, get into the specifics if you need to! It may be helpful to set the exact time, what you’re wearing, and what you are training. This takes out guess work and the mental load of planning a workout, increasing the chance of you sticking with your workout schedule!
Pinterest is your BEST friend for calendars and plans for beginners starting their workout routine.
If you are starting from nothing, start with one day a week for 30 minutes, then maybe twice a week for 30 minutes. Basically, show up consistently to a smaller goal then build up from there.
3. Take Rest Days
I know in the beginning of a workout journey, it is easy to over exert yourself. Likely, the endorphins are rushing and you are more motivated than you ever have been to stick with a consistent routine. Eventually this will fade. So, learning to take breaks is essential to creating a workout lifestyle.
Do not push yourself to the point of injury, ever.
Muscles are built while we are resting them. During out workouts, we are breaking them down. As a result, adjusting your workout schedule to accommodate for recovery is essential to set up a consistent routine.
In summary, prevent injury and allow for proper muscle recovery by taking rest days.
4. Make Stretching a Habit
Make a habit of stretching to prevent injuring yourself and to promote recovery. Creating a lifestyle that supports exercise and movement is essential, otherwise, you will me miserable before, during and after your workouts.
Generally, performing warm up and cool down stretches before and after workouts is crucial to prevent injury and ensure your body is properly prepared for movement. A rookie mistake is to forego the warmup or the cool down process, which leads to injury, sore muscles, or completely giving up on working out at all.
Pro tip: On your rest days, incorporate gentle stretches into your day, such as a 20 minute bed time yoga or a guided morning stretch.
Basically, whatever exercise you are into, a good yoga mat for stretching at home can help motivate you to consistently stretch and improve flexibility.
5. Eat mindfully before and after working out
I think starting a workout routine itself is difficult, trying to completely change your eating habits is something that should also happen gradually. Finding the right foods that fuel your body can be game changing in promoting your workout routine consistency.
Eating quick, energy supplying carbs and sugars can give you a boost of energy to fuel your workout. Protein and fat rich foods are perfect for postworkout snacks to recover correctly from a strenuous workout.
Things to eat before a workout (quick energy, carbs, sugar)
Apple with peanut butter
Oatmeal with honey and blueberries
Toast with cheesy scrambled eggs
Yogurt with banana and honey
Crackers and cheese
Things to eat after a workout (protein, fat, carbs)
Protein shake
Tuna sandwich
cottage cheese
Avocado toast with an egg
Hummus with veggies and crackers
6. Make Sleep a Priority
Making progress in the gym is often not dictated by the work put in during the workout session, but how much you are putting into the recovery process. The recommended amount of sleep for an adult woman is 7 to 9 hours. Prioritizing sleep can be a game changer for your workout performance and overall progress towards your fitness goals.
Tips for getting more sleep:
- Put your phone/electronics away at least two hours before bedtime
- Treat your bed like a sanctuary for rest, don’t watch tv, do work, or eat in your bed, this will train your brain to associate the location with just rest
- Have a consistent bedtime
- Limit large meals right before bed
7. Progress OVER Perfection
The right workout for you is the one you will do consistently. Let that sink in. It doesn’t matter what you do for movement or exercise, especially in the beginning, what matters is simply that you DO IT.
Stop letting perfectionism stop you from achieving your goals.
What workout can you realistically do on a regular basis, not perfectly? You don’t have to show up and perform everyone workout perfect or feel 100% motivate every time you work out. You just have do it, that’s the key.
There will have days where the workout feels hard and challenging, this means you are getting stronger! Fighting through those tough feelings is what creates confidence in yourself. Above all, if you show yourself you can do the tough workout, even on days you don’t feel like it, you will be able to create a lifestyle out of it!
8. Find Movement that Feels Good
Exercise trends come and go and different “experts” will tell you different things you need to do to achieve a healthy body. These fads often include training excessively, going to a gym, running on a treadmill, or lifting heavy weights. While these may be tempting, think what is best for you and your lifestyle.
But WAIT, If you don’t like doing these things, you won’t do them consistently, so why go from doing nothing to expecting this of yourself?
Think outside the box and find movement that feels good
Did you do sports or activities as a child that you used to enjoy?
What has always looked fun or interesting to try out?
There are so many fun and creative workout ideas that aren’t going to the gym!
- Swimming
- Biking
- Hiking
- Workout Classes
- Workout at Home (YouTube)
- Hot Girl Walks
- Rock Climbing
9. Respect your Physical Limitations
One of the important things to remember when starting a workout journey and learning how to start a workout routine is prioritizing safety because you are probably not an Olympic athlete and reaching for the 50 pound dumbbell the first day is not a great idea.
You will work up to the bigger weights, work up to a faster time, or be able to do more pushups in time. Give it time, you need to show up everyday to achieve those goals.
Do not start any exercise unless you are completely confident you can perform it safely. Furthermore, always do your research before trying something new. You totally got this!
10. Get Back up When You Fall Down
Consistency does have limitations including injury, mental health, and extreme soreness. Listen to your body when it tells you to slow down or take a break.
It is inevitable that you will have some set backs with your workout journey.
You can go weeks without working out and you are still allowed to continue and pick back up where you left off. You haven’t failed. Whenever this journey ebbs and flows or has ups and downs, remember, you will not be perfect all the time. Keep fighting, you and your goals are worth the battle.
11. Embrace the Journey
People often start new years resolution’s or workout journey’s with completely unrealistic, physical outcomes. You are totally capable of accomplishing your fitness goals but first I want you to take a deep breath and remember, great things take time! Thus, anything worth having Is NOT easy.
REMEMBER THESE TIPS FOR CONSISTENTLY WORKING OUT
- You will not magically have your dream body in a month and lasting, lifestyle changes take time. You must find the joy in the process, not the product.
- Every time you workout, you are investing in your future and yourself. Every time you decide to get up and workout, instead of pushing snooze, you are getting stronger, you are getting faster, you are headed in the right direction.
12. Practice Gratitude and Self Love
Working out is a privilege. When we move out bodies, we are accomplishing so much simply by physical movement. Consequently, the mindset shift from “I have to workout” TO “I get to workout” is incredibly helpful, especially on those days you are not feeling your best.
Undeniably, positive affirmation can completely transform your day, and in turn, the trajectory of your life.
Here are some helpful workout affirmations.
Print these off and out them in a place you see everyday (your mirror, your bedside table, your fridge) and repeat them to yourself.
13. Romanticize Working Out
The last step to creating a workout routine that will last is making it a blast. Romanticize the everyday task and it will be something you look forward to.
What would make working out more fun for you? A cute matching workout set, doing a workout class with your bestie, sign up for a 5k with your husband, or blast your favorite music and create a fun pre-workout routine.
Add that little bit of spice to make working out fun! Surprisingly, simply creating a comforting and positive experience around the workout can make it more enjoyable.
Romanticizing my workout routine is picking out a cute matching set and rewarding myself with my favorite coffee afterwards. Remember, these little things really help make working out a welcomed part of my daily routine!
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