There’s so much noise out there about exercise and fitness that it can feel overwhelming to figure out where to start. Everyone has an opinion—whether it’s from a podcast, social media, or well-meaning friends—and it’s easy to feel stuck before you even begin.
But there’s a straightforward way to approach it that works for most people. It may take effort, but it doesn’t have to be complicated.
Step 1: Find something you enjoy (or can learn to enjoy).
It’s going to be hard and overwhelming at first—there’s no way around that. Starting takes courage, but we’ve yet to meet anyone who regrets taking the leap.
The first step is simple: begin with something that makes you feel good or that you enjoy doing. Ideally, this includes a balance of strength training and cardiovascular fitness, but it doesn’t need to be perfect.
Not sure what you enjoy yet? Experiment with different activities to find what works for you:
- Join a group fitness class and enjoy the energy of training with others.
- Lift some weights in the gym—there are plenty of programmes to follow, including ours.
- Start running and pair it with simple bodyweight exercises like squats, lunges, push-ups, planks, glute bridges, and burpees to build strength and endurance together.
It’s also easier to stay consistent if you’re not doing it alone. Invite a friend to join you or find a group or community to exercise with.
Step 2: Do it consistently.
At this stage, what you’re doing matters less than how often you’re doing it. Whether it’s lifting weights, walking, or playing Padel, focus on building the habit of showing up.
Forget the small details like how heavy you’re lifting, how hard you’re working, or what’s “scientifically optimal.” Those things can come later. For now, focus on creating a rhythm that’s sustainable over the long term—weeks, months, or even years.
Do it a few times a week and think of it like compound interest—each effort builds on the last. Over time, those small efforts will compound into something far greater than you ever imagined.
Here are some tips to stay consistent:
- Schedule your workouts like appointments.
- Start small: 15–30 minutes is better than nothing, and 2–3 days a week is much better than none.
- Track your progress with an app like Strava.
The goal is to make exercise a regular, non-negotiable part of your routine—like brushing your teeth. Keep it simple and refreshing.
Step 3: Add intention and effort (when you’re ready).
Once you’ve been consistent for months—or even years—you’ll likely feel ready to take the next step. Now, it’s time to focus on the quality of your workouts and the effort you’re putting in.
Effort doesn’t mean pushing yourself as hard as you can every time. Just because something feels hard doesn’t mean it’s effective. Instead, effort is about training with purpose. Each session should have a clear goal, such as:
- Lifting weights with proper tempo and focusing on the muscles you’re working.
- Maintaining a sustainable pace during a run or cardio session.
- Performing repeatable intervals that challenge you without overdoing it.
Effort looks different for everyone. The key is to train with intention, rather than just going through the motions.
Your First Move
Starting doesn’t need to be perfect—it just needs to happen. Often, the hardest part is simply getting out the door for that first workout or deciding to commit to a routine. But once you start, progress builds on itself over time.
Take the first step today:
- Go for a 15-minute walk.
- Sign up for that class you’ve been curious about.
- Invite a friend to try something new with you.
Remember, it’s not about doing everything at once. It’s about showing up consistently and making small, steady progress toward a healthier, stronger version of yourself.
Pause for a moment and ask yourself: What’s one small action I can take today to move closer to the life I want?
