How To Start Exercising (Part 2)

A large part of successfully sticking to an exercise routine is taking the time to create a well thought-out workout plan.

Having a clearly defined workout plan is important because it:

1. Gives you a clear roadmap of how you’ll achieve your fitness goal

2. Helps you develop and maintain a consistent routine

3. Enables you to track your progress and make improvements where necessary

However, creating a workout plan can feel a little overwhelming, especially if you're just starting your fitness journey.

Where do you begin? How many days should you work out? What exercises should you even be doing?

In today’s issue, I aim to help you answer these questions by breaking the process down step-by-step, so you can confidently create a workout plan that fits your lifestyle, goals, and fitness level.

Build Your Workout Plan

Step 1: Get clear on your goals

In last week’s issue, we went through how to correctly set your exercise goals to set you up for success. In case you missed it, you can read it here.

Basically, knowing exactly what you’re aiming for is important because different goals require different approaches.

If your goal is to build muscle, for example, you'll need a different workout approach than someone training for a marathon.

Therefore, before proceeding on with the rest of these steps, make sure you’re very clear on your goals.

Step 2: Determine your exercise frequency

At this stage, you want to decide how often you’ll exercise each week and how long each session will be.

To figure this out, you need to:

1. Assess your current fitness level.

2. Determine how much time you can realistically commit to exercising.

While assessing your fitness level, be honest with yourself. Doing this prevents you from overloading your plan with too many workouts that you can’t maintain.

If you’re just starting out, take it slow. Jumping into intense workouts too soon can set you up for disappointment and burnout.

Begin by focusing on foundational exercises with lower intensity, then gradually increase difficulty over time.

It’s also important to be practical about your schedule. Plan your workouts around the time you actually have.

Trying to squeeze in too many sessions or long workouts without considering your routine can result in missed days.

It’s better to plan for 30-minute workouts 3 times a week that you can stick to than aiming for 1-hour sessions that don’t fit your schedule.

Start with a frequency that feels manageable, even if it’s just 2-3 days a week for 15-20 minutes.

Step 3: Select your exercises

Now that you’ve decided how often and how long you’ll exercise, it’s time to select the actual exercises you’ll do during each workout session.

The exercises you choose need to:

1. Align with your specific goal(s)

2. Match your current skill level

Generally, you’ll want to have a balanced exercise routine, especially as a beginner. This means including cardio (aerobic), strength (resistance) training and flexibility exercises in your routine.

Some examples are:

• Cardio: Jogging, running, skipping rope, cycling, swimming, walking on a treadmill etc.

• Strength training: Bodyweight exercises, resistance bands, weight-lifting(free weights or machine weights)

• Flexibility: Yoga or stretching

It’s recommended to do 150 minutes of moderate cardio or 75 minutes of vigorous cardio every week combined with at least 2 strength-training sessions.

These numbers may seem like a lot, so don’t get hang up on them at the beginning.

The truth is, even a small increase in physical activity from what you’re currently doing makes a difference.

So, start at your own pace and build up over time. Start by listing 2-3 exercises or activities you enjoy or are willing to try.

You also don’t have to do specific exercises to see results. If the thought of running makes you want to cry, don’t do it. Seriously.

The best exercise is the one you enjoy doing because that’s the one you’ll actually stick with.

So, do yourself a favor and choose exercises that make you feel good and excited to move.

Step 4: Select a specific time & place

Finally, choose when and where you’ll exercise based on your schedule and preferences—whether that’s at the gym, outdoors, at home, or in a workout class.

Pick days and times that work best for you. If mornings aren’t your thing, schedule your workouts later in the day when you have more energy.

Remember, the best workout plan in the world won’t work if you don’t stick to it.

So, make sure to schedule your workouts in advance and treat them like any other important commitment. This way, you’re more likely to follow through and stay consistent.

Bonus Step 5: Have a back-up plan

Life happens, and sometimes you might miss a planned workout—whether that’s due to a busy schedule, unexpected events, or low-energy days.

It's always smart to build flexibility into your plan and allow for adaptations. Having a Plan B for your workouts can help you stay on track.

If you can’t make it to the gym, have a quick at-home workout ready. If your day gets hectic, aim for a shorter session.

Flexibility in your routine helps you stay consistent, even when things don’t go as planned.

Here’s an example of a completed weekly workout plan

Final Tips For Success

• Keep it simple

Stick to a few core exercises per session. You don’t need dozens of movements—focus on the ones that give you the most benefit for your goals.

• Allocate warm-up and cool-down times

Taking a few minutes to warm up at the start of your workout preps your body for exercise by gradually raising your heart rate, loosening your muscles, and increasing blood flow to your muscles.

This reduces the risk of injury and helps you perform better during your workout.

Some light cardio like jogging in place, dynamic stretches, or even a few bodyweight exercises will do the trick.

On the flip side, cooling down helps your body transition back to a resting state by gradually lowering your heart rate and relaxing your muscles.

A good cool-down might involve doing some static stretches or slow walking.

• Allow recovery time

Rest is just as important as the workout itself. Your muscles need time to recover and rebuild after a workout.

Make sure to schedule 1-2 rest days per week, especially when you’re just starting out.

Rest doesn’t necessarily mean doing nothing. You can do light activities like walking or stretching if you still want to move a little.

Creating a workout plan is a crucial step in building a lasting exercise habit and reaching your fitness goals.

But don’t overcomplicate it. It’s all about finding what works for you, your goals, and your lifestyle.

So go on, build your plan.

Thanks for reading! I hope you found something valuable :)

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