Published on December 30, 2022

How to Start a New Workout Routine Safely and Effectively

woman in workout gear kneeling with dog

One of the most popular goals individuals make throughout the year is to begin exercising. It's also one of the hardest goals to accomplish with the biggest hurdle often being how to start.

When it comes to beginning a new exercise routine or simply starting to exercise more regularly, there are a few important things you should keep in mind to set yourself up for success.

1. Start Slow

The fastest way to burn out or get sidelined by an injury is to start fast. Generally, experts suggest getting 30 minutes of continuous exercise every day. To ease into this, start out by doing 10 minutes of light exercise two to three times per day. As you become stronger and more fit, you can begin to increase the length and intensity of your workouts.

2. Try "Dating"

If you're trying to start an exercise routine, make sure you find an activity you enjoy doing. As you look for new activities, give each workout a trial run and if you find yourself dreading exercising, look for something new. The best workout for you will almost always be one you enjoy doing and look forward to.

3. Where Are You Now?

Prior to beginning your exercise journey, honestly assess where you are in your fitness level. If you ran track in high school but haven't taken a jog since then, trying exercises you did with your team could lead to injury or significant soreness. If you're unsure what your fitness level is, consult your primary care doctor. They will be able to give you an assessment of your health and even have a few workouts to get you started.

4. Stay Patient

If you're becoming discouraged with how long it's taking you to build up strength, gain stamina or lose weight, remind yourself to be patient. While setting goals, instead of thinking about how many pounds you hope to lose or how much weight you want to lift, try to instead set goals around how many days per week you're exercising or how many reps you're doing for a particular muscle group. I recommend making your goals "SMART" goals, which is an acronym for specific, measurable, achievable, relevant and within a realistic timeframe, to help ensure success.

5. Make Your Routine a Habit

Turning your workout routine into a habit means evolving it from something you make time for into something you hardly think about. Whether you make exercise appointments on your calendar, sign a contract to yourself to exercise consistently or start a daily log of your activities, strive to stay committed to your workout.

6. Sneak It In

One of the biggest obstacles you may face in starting an exercise routine is finding the time. If you feel you don't have the minutes in the day to workout, try sneaking some exercise in by taking the stairs at work or when you're out running errands, going on walks during lunch, walking to work or doing your house chores at a fast pace.

Regular exercise has numerous benefits including positively impacting your mental well-being, relieving stress, increasing your energy, improving the quality of your sleep andreducing your risk of things like heart disease, diabetes and obesity.

If you're setting goals around becoming more active, making an exercise routine will go a long way to helping you get started.

The EvergreenHealth Weight Loss & Bariatric Care team can also help you develop an exercise routine and work with you to come up with a care plan that fits your lifestyle.

Schedule an Appointment

Schedule time with your primary care provider through MyChart to discuss your fitness goals.

John D. Dockins, MD, FACS, FASMBS, DABOM

Dr. John Dockins is fellowship-trained and board-certified in obesity medicine and general surgery, and has clinical experience with morbid obesity, obesity-related diseases, minimally invasive bariatric surgery and esophagogastroduodenoscopy procedures.

Read Dr. John Dockins' full profile

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