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Starting Your Fitness Journey: Essential Tips for Beginners Returning to Exercise

Beginning a fitness journey can feel overwhelming, especially with so much conflicting advice online. However, starting or returning to exercise is one of the best decisions you can make for your health and well-being. Remarkably, the Centers for Disease Control and Prevention (CDC) reports that only 25% of U.S. adults meet the recommended physical activity levels. To enjoy benefits like improved mood, better sleep, and increased energy, aim for 150 minutes of moderate-intensity aerobic exercise each week and strength training on two days.


In this guide, you will find practical tips to help you navigate your fitness journey. We’ll break down the types of exercise you need, provide insights on structuring a routine, and share motivation strategies to keep you on track. So let’s dive in!


Eye-level view of a person jogging in a park
A person jogging in a park during sunrise

General Guidelines for Starting Exercise


The key to success is setting a realistic schedule. Starting with just one or two 15-minute sessions of activity per week can make it easier to establish an exercise habit. Gradually increase to 20 minutes, adding another session as you progress. Moving too quickly can lead to injuries or burnout.


To prepare your body for exercise, always include a warm-up. Light activities such as walking, jogging, jumping jacks, or high knees work well. Dynamic stretches—like leg swings and arm circles—can enhance flexibility and further reduce injury risks.


Understanding Different Types of Exercise


1. Cardiovascular Exercise


Cardio is critical for heart health and stamina. Activities include walking, running, cycling, or swimming. For beginners, low-impact options like brisk walking can ease you into a routine. For instance, walking 30 minutes a day at a pace of 3 to 4 miles per hour can significantly boost your cardiovascular fitness over time.


2. Strength Training


Strength training helps build muscle and improve strength. You can use free weights, resistance bands, or your body weight through exercises like push-ups and squats. Start with lighter weights to master your form and technique before challenging yourself. Studies show that strength training can increase metabolism by about 15%.


3. Flexibility and Mobility


Enhancing flexibility can significantly improve performance and reduce injury risks. Incorporate yoga or simple stretching into your routine. Engaging in 10 minutes of stretching can make a noticeable difference in how your body feels during workouts.


4. Mind-Body Movement


Mind-body exercises like yoga and tai chi help connect physical movement with mental wellness. Research reveals these practices can decrease stress levels by up to 30% and improve balance. Simple poses like the Tree Pose can sharpen your focus and stability.


5. Balance Training


Balance exercises are especially important as people age. Try standing on one leg or using a balance board. These practices can significantly lower the risk of falls, which is crucial for older adults.


Wide angle view of a serene yoga class in a park
A serene yoga class in a park during sunset


A balanced routine includes cardiovascular, strength, flexibility, and balance exercises. Here’s a proposed weekly plan for beginners:


  • Monday: 15-20 minutes of brisk walking or light jogging

  • Tuesday: 20 minutes of bodyweight strength training (e.g., squats, lunges, push-ups)

  • Wednesday: Rest day or gentle yoga/stretching

  • Thursday: 15-20 minutes of cycling or swimming

  • Friday: 20 minutes of resistance band or weight training

  • Saturday: 30 minutes of an enjoyable activity (e.g., dancing, hiking)

  • Sunday: Rest day or mindfulness practice (e.g., meditation or tai chi)


Setting Realistic Goals


Establishing achievable goals is essential for motivation. Short-term objectives like completing a set number of workouts per week or gradually increasing workout durations can provide a sense of accomplishment. Celebrating these small victories will build confidence and keep you moving forward.


Listening to Your Body


Always pay attention to your body. It is normal to experience mild soreness after workouts, but persistent pain is a warning sign. If something doesn’t feel right, take a break, rest, and consult a healthcare professional if necessary.


Staying Motivated


Keeping motivation alive can be tough. Here are helpful strategies:


  • Workout Buddy: Exercising with a friend makes workouts more enjoyable and fosters accountability.

  • Mix It Up: Experiment with new activities or classes to keep workouts exciting.

  • Track Progress: Use journals or fitness apps to monitor your workouts. This visibility makes tracking improvements easier.

  • Reward Yourself: Celebrate milestones with a treat, whether it’s new gear or a day off to relax.



Many beginners face obstacles that can impede progress. Here are some common challenges and solutions:


  • Time Constraints: Treat workouts like important appointments. Add them to your calendar to prioritize exercise.

  • Lack of Confidence: Remember that personal progress takes time. Focus on your journey without comparing yourself to others.

  • Boredom: Try various activities, classes, or workout locations to keep things interesting.

  • Cost: Look for free or affordable options, such as community classes or online workouts.


Embracing Your Fitness Journey


Starting or returning to an exercise routine is a transformative experience that can lead to enhanced well-being and personal growth. By implementing these essential tips, you can develop a sustainable workout plan that suits your lifestyle. Focus on your pace, listen to your body, and remember to enjoy the process. Put on those sneakers, find activities that excite you, and step towards a healthier, happier life!


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All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.



Kelly Sherman, MS, NC, CPT, owner Provision Nutrition

Kelly Sherman, MS, NC, CGP, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!

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