Summary
Establishing the Habit: Start exercising in the morning to prioritize yourself and ensure consistency. Aim for 2-4 weeks of daily activity to build the habit, avoiding missing two consecutive days. Use tools like a calendar to track progress.
Cardiovascular Training: Begin with simple, achievable activities like walking for five minutes daily, gradually increasing duration to 30 minutes over six weeks. Alternatives include stationary cycling or water walking if needed.
Resistance Training: Start with one to two sessions weekly using gym equipment, kettlebells, or bodyweight exercises. Focus on proper technique and gradually increase repetitions or weight every 2-4 weeks for progress.
Benefits and Progress: Expect noticeable physical and energy improvements within 4 weeks, with visible changes by 3-4 months. Regular exercise enhances energy, sleep, cardiovascular health, and overall quality of life.
Starting a Regular Exercise Program
Embarking on a regular exercise program can feel overwhelming with the abundance of information available. You may not know where to begin, but you’re not alone. In fact, only 28% of Americans meet physical activity guidelines. To simplify, there are two key components to focus on when starting an exercise program: cardiovascular training, which improves your heart and lung health, and resistance training, often referred to as strength training or lifting.
Establishing the Habit
The first step in creating a regular exercise habit is determining when you’ll exercise. From a behavioral psychology perspective, the best time to exercise is often in the morning. This is akin to the personal finance concept of "paying yourself first." Prioritize yourself by starting your day with quiet time, personal development, or physical activity. Completing your workout in the morning ensures it gets done before the demands of the day take over.
Many people make the mistake of postponing their workout, only to find that other tasks or fatigue prevent them from exercising. If this means waking up slightly earlier, that’s okay—physical activity can improve sleep efficiency and reset your circadian rhythm within two to four weeks. For caregivers, waking up before those you care for can carve out time for self-care. Evening workouts, while possible, may be challenging due to low energy levels after a long day.
Initially, aim to perform your chosen activity consistently for two weeks or one month. Using a large paper calendar to check off each day you exercise can help maintain accountability. A key rule is to avoid missing exercise two days in a row.
What to Do: Cardiovascular Training
Once you’ve decided to start, ask yourself whether you prefer working out at home or outdoors. If you’re new to exercise, walking is an excellent starting point. Walking for just five minutes a day is achievable for most people and sets the foundation for a sustainable routine. According to James Clear’s Atomic Habits, even simple steps like setting out exercise clothes the night before can boost your success.
For those unable to walk, consider alternatives like stationary cycling or water walking. These options minimize the impact of gravity and reduce strain, though they may require equipment and involve extra costs.
Start with a goal of five minutes of walking per day and gradually increase the duration. Ideally, add five minutes weekly until you reach 30 minutes daily within six weeks. This progression delivers significant health benefits and lays the groundwork for future fitness improvements. If cycling or water walking is your preference, the same duration goals apply.
What to Do: Resistance Training
The first question for resistance training is whether you feel confident lifting weights. A minimum of two sessions per week is recommended, but if you’re just starting, once per week can help establish the habit.
If you can afford a gym membership, it increases the likelihood of success due to access to equipment and support. If you lack confidence in lifting safely, consider group fitness classes or hiring a personal trainer to ensure proper technique and reduce injury risk. Starting with resistance machines can be helpful since most include instructions and require minimal setup.
For those familiar with basic lifts like squats, bench presses, deadlifts, and overhead presses, programs such as The New Rules of Lifting or 5/3/1 can provide structure.
If equipment or budget constraints are an issue, kettlebells are a cost-effective alternative. Men can start with weights of 26 to 35 pounds, while women can begin with 18 to 26 pounds. A simple workout involves alternating 10 kettlebell swings with 10 squats for 5 to 10 minutes.
Bodyweight exercises (calisthenics) are another great option. Examples include step-ups on stairs, squats to a chair, milk jug rows, and push-ups. Progress by increasing the number of repetitions or the weight every two to four weeks.
Weekly Schedule
Cardiovascular exercise should ideally occur daily, first thing in the morning. On weight training days, start with a five-minute walk before lifting, then follow with your usual cardiovascular routine. If you’re lifting twice a week, space the sessions at least two days apart for recovery. Consistency is key, so aim to exercise on the same days each week.
How Long to See Progress
Most people notice improvements in physical health and clothing fit after about four weeks of consistent exercise. Visual changes often appear after three to four months. Initial soreness is common during the first two to four weeks but subsides as your body adapts. After 30 days of regular activity, your quality of life and overall well-being should noticeably improve.
The Long-Term Benefits of Exercise
Regular exercise can profoundly transform your life. Starting with just a five-minute daily walk can lead to significant benefits over time, including:
Increased energy levels
Improved sleep quality
Enhanced cardiovascular and metabolic health
Greater confidence in daily activities
Movement is the key to a vibrant life. By establishing a consistent exercise routine, you’ll unlock a higher quality of life and a healthier, more active future.
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