How to start exercising when you are out of shape

How to start exercising when you are out of shape

How to start exercising? It can be tough to start exercising when you are out of shape. You may feel like you are too busy or that you don't have enough time. But the truth is, there are plenty of ways to make exercise work into your schedule, and it's never too late to get started.

Starting now may even have some surprising benefits. So here you have a few tips on how to get started:

1- Start small

It is essential to ease into a new exercise routine, especially if you are out of shape. Starting small will help your body adjust to the new activity and reduce the risk of injuries.

For example, if you are starting a walking program, begin by walking for 10 minutes a day. Once your body has adjusted to this activity level, you can gradually increase your time walking each day.

It is also essential to focus on activities appropriate for your fitness level. If you try to do too much too soon, you are likely to become discouraged and give up.

Remember, even a little bit of physical activity is better than none. So start small and work your way up to more intense workouts as your fitness level improves.

2- Choose an activity you enjoy 

One of the best ways to start exercising when you are out of shape is to choose an activity you enjoy.

That will make it more likely that you will stick with your new workout routine. There are many different types of exercise, so there is sure to be something that appeals to you.

If you like being outdoors, you might try hiking or running. Various cardio and strength-training options are available if you prefer working out in a gym.

And if you prefer group activities, there are many different group fitness classes to choose from.

Choosing an activity you enjoy can increase your chances of staying motivated and committed to your new exercise routine.

3- Find a friend to work out with 

Working out with a friend is a great way to stay motivated and committed to your fitness goals.

When you have someone to exercise, you are more likely to push yourself harder and stick to your workout routine.

Furthermore, working with a friend can make the time pass quicker and more enjoyable.

If you are struggling to find the motivation to start exercising, consider finding a friend or family member who is also interested in getting in shape.

Working together is a great way to stay on track and reach your fitness goals.

4- Set realistic goals for yourself and be patient 

Setting realistic goals for yourself when you start to exercise after a long period of inactivity is essential.

It would be best if you did not try to do too much too soon, as this can lead to injuries or burnout.

Start with moderate activity and gradually increase your level of effort over time. Be patient with yourself, and remember that it takes time to see results.

Try to find an activity you enjoy, as this will make it more likely that you will stick with it in the long term.

There are many different types of exercise, so there is sure to be something that suits your interests and abilities.

Talk to your doctor before starting any new exercise program, especially if you have health concerns. Then, with some planning and effort, you can start moving towards a healthier lifestyle today!

5- Take before and after pictures to track your progress 

Before starting any new exercise regimen, taking stock of your current physical condition is always a good idea.

That will help you set realistic goals and track your progress over time. One way to do this is to take before and after pictures of yourself.

That can motivate you as you see your body change and get stronger. It's also a valuable tool for gauging your progress if you have difficulty tracking changes on the scale.

When taking pictures, wear form-fitting clothing to see your results more clearly. And make sure to take photos at the same time of day so you can compare apples to apples.

With a little effort, you'll be amazed at how quickly you'll start to see results.

6- Reward yourself for reaching your goals 

It is essential to reward yourself for reaching your fitness goals. That will help to motivate you and keep you on track.

An excellent way to do this is to set a goal and give yourself a small reward when you reach it.

For example, if your goal is to walk for 30 minutes three times a week, then you could give yourself a pedicure or a new book after each week that you reach your goal.

Another way to reward yourself is to indulge in a favorite activity, such as watching TV or snacking on unhealthy food, after you reach a milestone.

However, it is essential to make sure that these rewards do not undo all of your hard work. Remember, the goal is to improve your health, not sabotage it!

7- Don't give up!

It's normal to feel sore and tired when you start exercising after a long period of inactivity.

This sign that your body is adapting to the new demands you're placing on it. However, it's essential to persevere and not give up on your fitness goals. 

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What are some tips for getting started?

  • The first step is to find an activity you enjoy and stick with. If you don't want the training, you're less likely to continue doing it.
  • Once you've found an activity you enjoy, start slowly and gradually increasing the intensity and duration of your workouts.
  • It's essential to listen to your body and not push yourself too hard. If you start to feel pain, slow down or stop.
  • Finally, be patient and give yourself time to see results.

It takes time to get into shape, so don't get discouraged if you don't see results immediately. Just keep at it, and eventually, you will reach your goal.

What are some exercises that I can do at home?

The best way to exercise when you are out of shape is, to begin with, low-impact activities that you can do at home.

Walking is a great start; adding hills or speed walking can gradually increase the intensity.

Another option is to start with basic bodyweight exercises, such as push-ups, sit-ups, and squats. Again, you can do these exercises at home with no equipment needed.

Once you have built up some strength and endurance, you can add more challenging exercises to your routine.

Remember to start slowly and listen to your body. Then, stop the exercise and consult a doctor if you experience pain or discomfort.

What should I do if I struggle to stick with it?

It can be tough to start exercising when you are out of shape. You may not be used to physical exertion and may find it challenging to stick with it. However, there are several things you can do to make it easier.

First, start slowly and gradually increase your activity level. If you try to do too much too soon, you will quickly become discouraged.

Second, find an activity that you enjoy. For example, if you hate running, don't force yourself to do it just because you think it's good for you. Instead, find something that you look forward to doing.

Third, set realistic goals. Don't try to lose 50 pounds in a month--it's not going to happen. Instead, start with smaller plans you can achieve and then build on those successes.

Finally, don't be too hard on yourself if you have a setback. Everyone has off days, and getting back on track as soon as possible is essential.

By following these tips, you can make it easier to start exercising and, more importantly, to stick with it.

How will I know if I am making progress?

One of the most challenging things about starting to exercise is trying to gauge your progress. When new to working out, it can be hard to tell if you are making any headway.

However, a few key indicators can help you track your progress and keep you motivated.

  • First, pay attention to how you feel during and after your workout. If you find that you have more energy and stamina as you continue to exercise, that is a good sign that you are getting in better shape.
  • Additionally, keep an eye on your weight and body measurements. Even a slight change in either can indicate that you are starting to see results.
  • Finally, make sure to listen to your body. Take a break or scale back your workout if you feel pain or discomfort.

Exercising should make you feel good, not cause injury. By paying attention to these factors, you can stay on track and see your progress, even when it feels like things aren't changing.


If you are out of shape, don't feel discouraged. Instead, start small and gradually increase your activity level until you can complete the exercises we listed in this article.

Remember, it is better to start slowly and make progress than to try to do too much at once and give up. And finally, read our other fitness-related articles for more advice and tips on getting started with a workout routine. Thanks for reading!

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.