How to start exercising when you haven’t worked out in years

It can be a challenge to begin exercising again after a long break – you may find yourself wondering where to start or what workouts to do. If you’re thinking about getting more active but don’t know where to begin, this article can help you get your bearings and lay out the foundations for you to start exercising.  

How to start working out 

1. Set realistic goals 

If you’re new to exercise or haven’t been active in a while, it’s important to set goals that you can realistically achieve to keep you motivated and track progress. Establishing small, clear goals for yourself can keep you on track, whether it’s to successfully finish three 10-minute workouts a week or walk 5000 steps for two days in a week. Using measurable goals such as these make it easy to track improvements and understand when you’ve accomplished them! To discover the best method of setting goals, try learning more about the SMART method.  

2. Begin with easy workouts for beginners 

At the start, it’s best to go for simple, low-impact exercises to ease yourself into the habit of working out and getting your body used to moving more. You don’t even need a gym membership to start - with options such as walking, stretching or doing bodyweight exercises at home, you can begin to incorporate more exercise into your usual routine. Ideally, a mix of strength training and cardiovascular exercise would be ideal but use this time to mix and match different workouts to figure out which ones you enjoy doing the most! 

3. Stay motivated and consistent 

The easiest way to stay motivated and consistent in exercise is to find an activity you genuinely like doing, whether it’s dancing, swimming or lifting weights. Making your workout routine something to look forward to will keep you coming back each session, which helps to cement it into your lifestyle. Setting a regular schedule so you know when your exercise time is and tracking progress are also effective ways to keep you on track. If you feel like you need even more motivation, use accountability methods such as a workout buddy, group exercise session or try our Habit Hacker.  

4. Listen to your body to avoid injury or burnout 

The last thing you want is to become injured or burnt out when exercising, so it’s extremely important to listen to your body. So often, we feel excited and motivated when we start exercising after a break or for the first time, and it’s possible to go overboard in this period. However, doing too much, too soon will have the opposite effect and you’ll either experience burnout or need more time to recover from pushing your body to the limit. It’s a good idea to rest when needed, such as if your body is feeling sore or tired. You can gradually increase your exercise intensity as you become more used to it and remember to warm up and cool down properly to lessen the chances of injury.  

Best beginner exercises 

Everyone will have different reasons and goals for starting an exercise plan, but a simple weekly schedule that includes a mix of cardio, strength and mobility exercises is a good place to begin as it incorporates many different aspects of exercise to wholly train your body. Some great beginner exercises include:  

• Walking – Going for regular, 10-minute walks is a brilliant way to improve your cardiovascular fitness and enjoy the great outdoors. You can even opt to use a treadmill if you prefer and add a bit of incline to increase the intensity. This gentle, aerobic activity is an excellent way to stay active without putting strain on your body, as opposed to lifting weights and targeting muscle groups.  

• Bodyweight exercises – To introduce you to strength training, it may be a good idea to get used to the motions without using extra weights to start. For example, doing ten squats or ten sit ups are good starting goals to achieve and when you feel confident or are doing these with ease, you can add a bit of weight or increase the number you do in a set.  

• Light stretching or yoga – Flexibility and mobility exercises are wonderful for the mind and body and can be done in the comfort of your home. Consider dedicating 10 minutes of your day to stretching or yoga, which can help to relieve muscle tension and reduce stress.   

Want to start exercising after a long break or for the first time?  

At LiveWell Dorset, we understand that it can be difficult to start exercising again after a long time and maintaining the motivation to continue. That’s why our supportive team of expert coaches and advisors are here to help! You can register with us today for a free, personalised health and wellbeing plan or contact us if you would like more information.  

Further reading 

• How to find fitness advice you can trust for beginners 

• Seven of the best river walks in Dorset 

• Wild swimming in Dorset