How to Start Exercising (And Stick to It!)

Key Takeaways:

• Identify exercise barriers.
• Turn excuses into action.
• Start small and build up.
• Make exercise fun and social.
• Leverage triggers to build habits.

Let's be honest. We've all been there: wanting to exercise, but feeling stuck on the couch instead. You know that working out will boost your mood, health, and energy, but something always gets in the way, right? The thought of sweating it out at the gym or trying to keep up with fitness influencers can feel overwhelming. The good news? You're not alone, and we can change this together.

Building a consistent workout routine doesn't have to feel like scaling a mountain. It's about starting where you are and understanding that the process is as much mental as it is physical. Today, we're going to dive deep into how to begin an exercise plan, conquer the excuses holding you back, and, most importantly, how to stick with it for the long haul.

Let's transform that desire into action. Whether you're completely new to exercising or just trying to get back into it, we've got strategies grounded in psychology to help you succeed. Ready? Let's get moving!

Overcoming barriers to starting exercise

Let's face it: beginning a new exercise routine often feels more daunting than running a marathon. We set our alarms early, promising to start tomorrow. But when that alarm blares, our bed feels like the coziest place on Earth. This isn't just about laziness—there's a psychological phenomenon called “temporal discounting” at play here. In simple terms, we tend to prioritize short-term comfort (like hitting snooze) over long-term benefits (like a healthier lifestyle). It's perfectly normal, but we can shift this mindset!

The key is to understand that the barriers we face aren't just physical but deeply rooted in how we think and feel. According to Dr. Kelly McGonigal, author of The Joy of Movement, “Exercise is one of the most powerful tools we have to feel happier and more connected.” Yet, we let the fear of discomfort, failure, or even judgment stop us before we've even started. By reframing exercise as a tool for mental health, rather than just a physical chore, we can reduce the mental resistance.

Common excuses for avoiding workouts

“I don't have time.” “I'm too tired.” “The gym is intimidating.” Sound familiar? These are the common excuses we've all used at one point or another. It's not that these reasons are entirely untrue; it's that they often mask deeper fears or insecurities. For example, the excuse “I don't have time” might really mean, “I'm afraid I'll fail, so why even start?” The truth is, it's easy to talk ourselves out of exercise because the perceived discomfort seems greater than the reward.

Here's the thing: life is busy, and finding time can feel impossible. But research shows that even small bursts of exercise, like a 10-minute walk, can make a difference. It's not about squeezing in an hour-long gym session. It's about making movement a part of your lifestyle, even in tiny doses. Let's dig deeper into these common excuses and how to flip them on their heads.

Tackling the top exercise excuses

“I don't have enough time.” We're all juggling a million things—work, family, social commitments. But here's the kicker: the Centers for Disease Control and Prevention (CDC) recommends just 150 minutes of moderate exercise a week. That's just over 20 minutes a day. What if you broke that into two 10-minute sessions? By scheduling short bursts of exercise throughout the day, you can overcome this time barrier.

“I'm too tired to work out.” This one's tricky because it feels true. But paradoxically, regular exercise can boost your energy levels. According to Harvard Health, physical activity stimulates your brain to release more endorphins and energy-boosting chemicals. So, while starting may feel exhausting, you'll soon find that exercise gives you more energy than it takes.

“Exercise is boring.” Maybe you're picturing long, monotonous treadmill sessions. But exercise doesn't have to mean dragging yourself to the gym. How about dancing in your living room or hiking with friends? The trick is to find something that makes you happy. When exercise feels like play, you're more likely to stick with it. The key is to shift your mindset from “I have to exercise” to “I get to move in a way that feels good.”

How much exercise do you really need?

You might wonder, “How much exercise do I actually need to stay healthy?” The short answer is: it depends. The CDC suggests aiming for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, plus muscle-strengthening activities on two days. But don't let these numbers intimidate you. If you're just starting out, even 5 to 10 minutes of movement can make a difference.

The idea here is to build consistency first, not perfection. Start with what you can handle and increase gradually. Research shows that even low-intensity activities like walking can lower your risk of heart disease and improve your mental well-being. It's not about being perfect; it's about being consistent. As fitness expert James Clear says, “You do not rise to the level of your goals. You fall to the level of your systems.” So, let's focus on creating a system that works for you.

Determining the right intensity for you

When it comes to exercising, finding the right intensity can feel like a confusing puzzle. Should you be panting, sweating, or just moving steadily? The answer is that it depends on your fitness level and goals. For some, a brisk walk may be enough to break a sweat, while others might need a high-intensity interval workout to feel the burn. The key is to listen to your body.

One helpful method is the “talk test.” If you can hold a conversation comfortably, you're likely in the moderate-intensity zone. If you can only get out short sentences or words, you're probably pushing into vigorous intensity. Using a heart rate monitor can also help—aim for 50-70% of your maximum heart rate for moderate exercise and 70-85% for vigorous exercise.

But remember: it's not a one-size-fits-all approach. Some days, a gentle yoga session might be exactly what your body needs, while other days, you might crave a fast-paced run. The key is balance. As fitness coach Jen Sinkler advises, “The best workout for you is the one you'll actually do.” So find what feels good, and adjust the intensity based on how your body responds. Consistency beats intensity every time.

Getting started safely and confidently

One of the biggest fears that hold us back from starting an exercise routine is the worry of getting injured. Let's be real—no one wants to pull a muscle or tweak a knee while trying to get fit. So, how do you start safely? First, ease into it. There's no need to jump straight into high-intensity workouts. Start with low-impact exercises like walking, swimming, or cycling. Your body needs time to adjust, especially if it's been a while since you last worked out.

Warming up and cooling down are non-negotiable. A 5-10 minute warm-up increases blood flow to your muscles and prepares your body for movement. Cooling down helps your heart rate return to normal and reduces muscle soreness. And don't forget about proper form—focusing on technique can prevent injuries and help you get more out of your workouts.

If you're unsure where to begin, consider consulting a fitness professional, especially if you have existing health conditions. Personal trainers or even online tutorials can guide you through the basics. The goal here is to build your confidence so you can exercise without fear. Remember, starting slow doesn't mean you're failing—it means you're smart. After all, this is a marathon, not a sprint.

Making exercise a sustainable habit

Let's be honest: starting to work out is one thing; sticking with it? That's the real challenge. We often dive into fitness routines with enthusiasm, only to fizzle out after a few weeks. Why? Because we rely too much on willpower, which, let's face it, gets drained by the end of a busy day. So, how do we turn exercise into a habit that actually lasts?

First, start small. If you're new to working out, don't commit to an hour at the gym every day. Instead, begin with 10-minute sessions. Consistency, no matter how small, builds momentum. The “two-minute rule” can help: if starting feels hard, commit to just two minutes. Often, that's enough to get you going, and you'll naturally want to keep moving.

Triggers can also help make exercise automatic. For instance, lay out your workout clothes the night before or set an alarm for a quick stretch break during your workday. Behavioral psychology calls this “habit stacking”—linking a new habit with an existing one. And don't forget to reward yourself! After a workout, treat yourself to something you enjoy, whether that's a smoothie, a warm bath, or a few minutes of relaxation. Over time, your brain will associate exercise with positive feelings.

Most importantly, choose activities that genuinely bring you joy. It doesn't have to be a punishing workout. Dance in your living room, hike in nature, or play a sport with friends. If it makes you smile, you'll want to do it again. And that's how a habit sticks.

Start small, build momentum

When it comes to exercising, bigger isn't always better. In fact, trying to do too much too soon can set you up for failure. Instead, start small. This might sound counterintuitive, especially if you're eager to see quick results, but trust me—it works. Doing just five minutes of stretching or a quick walk around the block can build the foundation you need to stick with it. Why? Because small wins create momentum.

Think of it like rolling a snowball downhill. At first, it's tiny, but with each roll, it gathers more snow, gaining speed and size. The same applies to exercise. Once you start moving, even in the smallest way, it becomes easier to keep going. Behavioral scientists refer to this as “the progress principle.” We feel motivated when we see even tiny progress. So, whether it's a few push-ups, a short yoga session, or dancing to your favorite song, celebrate every small step forward. Before you know it, those small steps will turn into a consistent routine.

Leverage triggers to make it automatic

Imagine this: every time you brush your teeth, you follow it with a two-minute plank. Or perhaps every time you brew your morning coffee, you do a quick set of squats. These are what we call “triggers” in habit formation. When you pair a new behavior with an existing habit, it becomes easier to remember and follow through. According to Charles Duhigg, author of The Power of Habit, “A cue, routine, and reward loop is the secret to forming lasting habits.” By using these triggers, exercise stops feeling like a chore and becomes just another part of your day.

So, how do you find your triggers? Look for moments in your day that are consistent: your morning routine, lunch break, or the time you wind down in the evening. The more naturally your workout fits into your day, the less you have to rely on willpower.

Treat yourself for consistency

We're often told that exercise is its own reward, but let's be real—sometimes, that's just not enough to get us off the couch. That's where external rewards come into play. You can use these rewards to reinforce your new habit. Maybe after a week of consistent exercise, you treat yourself to a favorite smoothie or that new book you've been eyeing. The brain loves rewards because they release dopamine, making you feel good and reinforcing the behavior.

And here's the catch: over time, your brain begins to associate exercise with that positive feeling. So even on days when motivation feels low, you'll still want to move because you've trained yourself to expect something good afterward. Just be careful—make sure your rewards don't undo your hard work. Indulge in something that aligns with your health goals!

Pick activities that boost joy and confidence

Forget what you think exercise “should” look like. The best way to stick with a workout plan is to choose activities you actually enjoy. Love being outdoors? Try hiking, biking, or a morning jog in the park. If you're more of a social butterfly, join a dance class or a local sports league. The trick is to find what lights you up, what makes you feel good. When exercise becomes something you look forward to, it doesn't feel like a chore.

Doing activities that build your confidence is equally important. When you feel capable and strong, you're more likely to stay consistent. If you're new to exercise, start with activities where you feel a sense of mastery, even if it's just a brisk walk or a beginner yoga session. Over time, as you grow stronger, you can branch out into more challenging routines. Remember: movement should lift you up, not bring you down.

Setting yourself up for exercise success

Success in fitness isn't about willpower. It's about creating an environment that makes exercise easy and accessible. If your gym bag is packed and ready to go, you're more likely to hit the gym after work. If you schedule workouts on your calendar like any other important meeting, you're less likely to skip them. Setting yourself up for success means removing as many barriers as possible.

Another tip? Surround yourself with people who support your fitness journey. Research shows that social support can increase your commitment to a workout routine. Whether it's a workout buddy, a supportive partner, or an online community, having others cheer you on can make all the difference.

Making workouts more enjoyable

Exercise doesn't have to be a grind. The biggest mistake we make is forcing ourselves into workouts we hate. No wonder we give up! Let's shift that mindset. Exercise can be fun and fulfilling if we let it be. Whether it's listening to your favorite podcast while on a walk or doing a dance class that makes you laugh, the options are endless. The goal is to find ways to make movement something you look forward to.

Sometimes, we need to break out of the traditional idea of exercise. Who says working out has to happen in a gym? Try paddleboarding, rock climbing, or even gardening. Yes, gardening counts as exercise if it gets your heart rate up! If you find what you love, staying consistent becomes so much easier. At the end of the day, exercise is about celebrating what your body can do, not punishing it for what it isn't.

Think beyond the gym

We often picture exercise as lifting weights, running on a treadmill, or sweating it out in a crowded gym. But let's think beyond that! There's a whole world of movement that doesn't involve gym equipment or fitness classes. Maybe it's a morning walk in your neighborhood park, a weekend hike to a scenic viewpoint, or even chasing your dog around the backyard. The best part? You can get all the benefits of a traditional workout without ever stepping foot in a gym.

Moving your body doesn't have to be restricted to “working out.” Try paddleboarding, rollerblading, or even exploring a new part of your city on foot. When you step outside the box, exercise starts to feel like an adventure rather than a chore. And that's how you create a sustainable habit. Who knows? You might discover a hidden passion for rock climbing or dancing in the rain.

Gamify your workouts

Let's face it: workouts can get boring if they feel like a repetitive chore. That's where gamification comes in. Turn your exercise routine into a game, and watch how your motivation soars. Apps like “Zombies, Run!” or “Fitocracy” turn running and strength training into interactive games where you earn rewards, unlock levels, and even outrun zombies!

You can create your own challenges too. For example, set a goal to beat your personal record for push-ups or create a point system for each set of squats and lunges you complete. The idea is to tap into your competitive spirit and make workouts something you look forward to. Gamifying your fitness can turn a dull workout session into an exhilarating quest for victory!

Pair exercise with something fun

Let's be real. Sometimes, we just don't feel like exercising. But what if you paired it with something you love? For instance, listen to your favorite true crime podcast while on a jog or catch up on your favorite TV show while on a stationary bike. This is known as “temptation bundling”—a concept coined by behavioral economist Katherine Milkman. By combining something you love with something you resist, you're more likely to stick to it.

You can also pair exercise with rewards. After a long run, treat yourself to a smoothie at your favorite café. Or, after a challenging yoga session, take a few extra minutes to relax and unwind with your favorite playlist. It's all about making the experience enjoyable so that working out feels less like a chore and more like an act of self-care.

Add a social element to fitness

We're social creatures by nature. When we exercise with friends, family, or even a group of like-minded strangers, we're more likely to stay consistent. That's because social support makes us feel more accountable. If you've ever been tempted to skip a workout but went anyway because a friend was waiting, you know exactly what I mean.

Consider joining a local sports league, a dance class, or even a walking group. You can also invite a friend to try something new like a rock-climbing class or a paddleboard yoga session. The shared experience not only makes exercise more fun but also strengthens your social bonds. Plus, it's a great way to meet new people who share your interests.

Involving the whole family

Fitness doesn't have to be a solo journey. Get your partner, kids, or even your parents involved in your workouts. Plan weekend hikes, bike rides, or even dance parties in the living room. Not only does this create quality family time, but it also sets a healthy example for children. When kids see their parents enjoying exercise, they're more likely to develop a lifelong love of physical activity.

Consider turning fitness into a fun family competition. Who can do the most jumping jacks? Who's the fastest at running to the mailbox and back? When exercise feels like play, everyone gets excited to join in. Plus, it's a fantastic way to create memories together while staying healthy.

Mindful exercise for a deeper connection

Exercise doesn't always have to be about pushing yourself to the limit. Sometimes, it's about connecting your mind and body. Mindful exercise, like yoga, tai chi, or even a slow, meditative walk, can help you tune into how your body feels. It's a practice of being present—feeling the ground under your feet, the stretch in your muscles, the rhythm of your breath.

Practicing mindfulness during exercise can reduce stress, boost your mood, and even improve your sleep. The next time you work out, try turning off your music or podcasts. Instead, focus on the sensations in your body: the way your muscles contract and release, the sound of your breath, the feeling of sweat on your skin. This not only deepens your connection to your body but also makes your workout more enjoyable. As Eckhart Tolle once said, “Realize deeply that the present moment is all you ever have.” So, let's make every movement count.

Sneaky ways to increase daily movement

Let's face it: finding time for exercise in a packed schedule can feel like trying to fit a square peg in a round hole. But here's the thing—movement doesn't have to happen in a gym or during a scheduled workout. You can sneak it into your day in small, creative ways that add up over time. The key is to rethink what “exercise” really means.

Take the stairs instead of the elevator. Park farther away in the parking lot. These simple habits can make a big difference. Even fidgeting or standing up to stretch every hour if you have a desk job can increase your daily calorie burn. And if you're working from home, try doing bodyweight exercises during breaks or while waiting for the coffee to brew. These micro-movements, though small, can contribute to your overall fitness.

Another fun tip? Dance while you're cooking dinner or fold laundry while doing calf raises. It's all about turning those idle moments into opportunities to move. According to research, incorporating “non-exercise activity thermogenesis” (NEAT) into your day can significantly improve your health. So, let's get creative and sneak more movement into those hidden pockets of time!

The fitness boost of owning a dog

Thinking about getting a furry friend? Here's another reason to adopt: owning a dog can seriously boost your fitness levels. Dogs need regular exercise, which means you'll be more likely to get outside for those morning or evening walks. According to a study by Michigan State University, dog owners are 34% more likely to hit their fitness goals than non-pet owners.

Plus, having a dog means exercise doesn't feel like a solo mission. Your furry companion offers companionship and motivation, especially on days when you'd rather stay curled up on the couch. Those puppy eyes can be all the encouragement you need to get moving! Whether it's a leisurely stroll, a jog, or playing fetch at the park, having a dog keeps you active without it feeling like a workout. And let's be honest—dogs make everything more fun.

Maintaining motivation for exercise

We've all been there. You start a new exercise plan with loads of enthusiasm, only for that initial excitement to fade after a few weeks. So, how do you keep the momentum going when the novelty wears off? It all comes down to motivation—and making it sustainable.

One powerful strategy is to regularly revisit your “why.” Why did you start exercising in the first place? Maybe it's to have more energy for your kids, feel stronger in your body, or simply improve your mental health. Keep that reason front and center, especially on days when motivation feels low. As psychologist Dr. Angela Duckworth, author of Grit, notes, “When you have a clear goal in mind, you're more likely to stay committed.”

Also, consider switching things up when your routine starts to feel stale. Try a new class, explore different outdoor activities, or set yourself a fun challenge, like training for a 5K or mastering a new yoga pose. Variety isn't just the spice of life—it's the secret sauce to staying motivated in your fitness journey.

And don't forget to celebrate your wins. Whether it's completing a tough workout, increasing your weights, or simply showing up on a day you didn't feel like it, every small victory matters. Give yourself credit and maybe even a little reward (a bubble bath or an episode of your favorite show) to reinforce that positive behavior. Consistency is king, but joy keeps you coming back.

Recommended Resources

• The Power of Habit by Charles Duhigg – A deep dive into how habits form and how to create lasting ones.
• Atomic Habits by James Clear – Practical strategies for making small, sustainable changes that lead to big results.
• Grit: The Power of Passion and Perseverance by Angela Duckworth – Insights into how staying committed to your goals can lead to long-term success.