How to start working out (and actually stick with it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Are you new to working out or returning after a break? Learn where to begin or how to get back into it, plus 10 tips to mentally and physically prepare so the habit sticks.
Maybe you've never really had a workout routine, and the idea of starting one feels daunting. Or maybe you used to have one—before an injury or a few rough months—and now getting back in the saddle feels like beginning again. Either way, you've probably told yourself "I'll start Monday" more than once.
For most people, starting fresh or coming back is less about motivation and more about making internal and external shifts, so that movement fits into their routine. This is where gradual steps, consistent habits, and a bit of mindfulness come in.
Whether you’re completely new to exercise or picking it back up, let’s unpack how to start working out, from getting in the right mindset to building a habit that holds up when life gets busy.
How to start working out: 6 tips to begin exercising consistently
When it comes to starting a workout routine, taking the first step matters more than getting it right. The tips below cover the mental and physical sides of getting started. Try what fits, skip what doesn’t, and adjust as you go.
1. Find movement you enjoy
Before you sign up for a gym or download a workout plan, it's worth considering what kind of movement appeals to you. Fitness culture often tries to tell you what exercise “should” look like, but everyone’s different. The best workout routine is the one you’ll follow through with.
Think about what you’ve enjoyed in the past, whether that’s a walk in nature, a dance in your kitchen, a seated stretch routine, or a yoga class.
💙 Find your flow with this Mindful Movement session on Calm.
2. Shift your mindset around exercise
If you’re feeling intimidated or unsure about starting, a few mindset shifts can make a difference.
Set a process goal, not an outcome goal: “I’ll move for 20 minutes three times this week” is easier to act on than “I want to get fit.”
Expect it to feel a little hard: Discomfort at the beginning is normal, but that doesn’t mean you’re doing anything wrong.
Drop the all-or-nothing thinking: A 15-minute walk on a packed Tuesday still counts — what matters most is showing up.
💙 Try Calm’s Walk Away Stress program with Dr. Eric López on your next walk.
3. Prepare your body for movement
Getting your body ready for exercise helps you avoid unnecessary soreness or injury, especially when you’re first starting out.
Talk to your doctor first: If you have any health conditions or mobility limitations, care providers can help you find exercises that work for your body.
Warm up beforehand: Don’t go 0 to 100 real quick. Even a short warm-up can reduce your risk of injury and soreness the next day.
Prioritize sleep and hydration: When you’re well-rested and hydrated, your body performs better and recovers faster.
💙 Press play on Calm’s Mindful Warm Up class before your next workout.
4. Pace yourself to build momentum
You may be tempted to go all-in when you first begin exercising, but pacing yourself is much easier to sustain in the long run. Plus, your body recovers faster, which helps you stay consistent.
A 10-minute walk every day for two weeks builds more momentum than one intense gym session followed by five days of soreness. Your body adapts to what you do regularly.
The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity aerobic activity a week, plus two days of muscle-strengthening. You can tailor these guidelines to your schedule and preferences — whether that’s three longer sessions, five shorter ones, or something in between.
5. Anchor exercise to an existing habit
One of the simplest ways to make movement stick is to tie it to a moment in your current daily routine — maybe before your morning shower, right after lunch, or as soon as you get home. You could also choose a gym on your commute home from work.
Here’s another idea: If your favorite podcast comes out every Tuesday and Thursday, you could decide to listen to it only while exercising, as a way to inspire yourself to get going. Or take your weekly call with your best friend on the go.
Anchoring your new workout routine to existing habits makes it easier to commit and follow through.
Related read: Is there a best time of day to exercise? What you need to know
6. Track your workouts, not your motivation
Motivation tends to peak early and dip when life gets overwhelming. Tracking your workouts in a notes app or on a calendar can give you something concrete to look back on when motivation fades.
Seeing a record of your progress reminds you that you’re someone who shows up, even on the hard days.
How to start working out again after a break: 4 ways to ease back in
Starting to work out again after a break comes with its own challenges. You're not a beginner, but you're not where you used to be either — and that gap can feel discouraging. Whether the break came from injury, illness, a busy stretch, or just life, coming back calls for a different approach than starting fresh.
It's tempting to pick up right where you left off. But jumping straight back into your old routine could leave you painfully sore or hurt. Meeting your body where it is now is what keeps the comeback going.
Here are a few ways to get going again:
Begin below your old normal: If you used to run three miles, start with one. If you used to lift heavy, drop the weight and focus on form first. This gives your body the chance to catch up without breaking down.
Talk to your doctor if the break involved injury or illness: Coming back too fast is how people get hurt. Your doctor can help you figure out what's safe.
Expect to feel weaker or slower than you remember: It’s normal to feel uncomfortable at first. Notice the feeling, take a few slow breaths, and let the discomfort pass without letting it take over the workout.
Rebuild the routine, not just the fitness: Reconditioning your body is only part of the comeback — you're also rebuilding the habit itself. In the first few weeks, focus on showing up consistently. The rest will feel natural again with time.
Read more: How to push through a workout mentally: 7 tips to stay motivated
How to start working out FAQs
How do I mentally and physically prepare to start working out?
Mentally preparing to start working out involves setting an actionable goal — like “I’ll move for 20 minutes, three days this week” rather than a broad one like "I want to get fit." A little discomfort at the start is normal, and it doesn't mean you're doing anything wrong.
Physically preparing means checking in with your doctor if you have any health concerns, ensuring you're well-rested, and not skipping your warmup.
How do I start working out if I’m out of shape?
You can start with low-impact movement like walking, swimming, chair-based exercises, or gentle bodyweight movement. The goal is to move consistently in a way that you enjoy. Two or three shorter sessions a week with rest days built in is a solid starting point.
How often should I work out when I’m just starting?
Two or three times a week is a good starting target — frequent enough to build momentum, but with enough recovery time to avoid burnout or injury. As you build the habit, you can add sessions or increase duration gradually.
What if I don’t feel motivated to exercise?
A lack of motivation is normal, but the hardest part is often taking that first step. Committing to just five minutes—and giving yourself permission to stop there if you want—makes starting feel less daunting.
If your motivation is consistently low, it may be worth trying a different type of movement that you’ll enjoy more.
How long does it take to build a workout habit?
The amount of time it takes to build a workout habit depends on the person. One study found it can take anywhere from a few weeks to over eight months for a new habit to feel automatic. What matters most is sticking with it, even when motivation dips.
How do I keep working out when life gets busy?
The trick to staying consistent when life gets busy is shrinking the workout instead of skipping it. A 10-minute walk or a quick seated stretch is easy to fit into your schedule and keeps your routine intact.
Planning your workouts earlier in the week and treating them like fixed appointments can also make them easier to keep up when things get hectic.
How do I start working out again after a break?
If you’re starting to work out again after a break, focus on meeting your body where it is now, not where it used to be. Know that feeling weaker or slower than you remember is normal and doesn't erase what you built in the past.
You should also start smaller than before — your body will catch up in its own time. If the break involved injury or illness, check in with your doctor first.
Can mindfulness help me stick with exercise?
Yes, mindfulness can help you stick with exercise by calming the anxiety of starting something new and helping you tune into how your body feels during movement.
Some research suggests that paying attention to your breath and physical sensations may ease how hard the workout feels. A short breathing exercise or body scan before a session can also strengthen this awareness.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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