Getting started with fitness can feel overwhelming – like there’s too much to know, too much to do, and somehow everyone else already has it figured out. But here’s the truth: you don’t need to be fit to start, you just need to start.
Whether you’re completely new to exercise, coming back after a break, or just tired of “all or nothing” plans that don’t stick, these five steps are here to help you begin in a way that’s sustainable, realistic, and right for you. This isn’t about bootcamps or quick fixes. It’s about building something you can actually enjoy and keep going with – even when life’s messy.
The most important thing? Just get going. Not with an intense six-day training plan or a complete lifestyle overhaul – but with one or two small, manageable steps.
Choose something simple like attending one fitness class a week, going for a 20-minute walk, or doing a short YouTube workout at home. The goal is to start where you are, not where you think you should be.
You don’t need motivation to start – you need a decision. Motivation comes after you’ve done the thing a few times and start to feel the difference. So don’t overthink it. Just start. And keep showing up.
A lot of people think they need to set a weight loss goal or aim to “get toned” – but those goals often don’t mean much on a day-to-day level. Instead, ask yourself:
“How do I want to feel?”
Do you want more energy? To feel stronger climbing the stairs? To run around with your kids without needing a sit-down afterwards? To feel more confident in your own skin?
When your goal is personal and meaningful, it becomes your compass – a gentle reminder of why you’re showing up when it’s raining, or when you’ve had a rough day. And if your goal changes along the way? That’s fine too. The point is: it’s yours.
This is a big one. If you absolutely dread a workout, chances are you won’t stick with it. And if you do force yourself through, it’ll feel like punishment – not progress.
Enjoyment is the key to consistency.
You don’t have to run, or lift, or spin unless you want to. Try different things. Join a class, walk in the hills, dance in your kitchen, swim, play, lift, stretch – whatever gets you moving and leaves you feeling good. For some, it’s the buzz of a group session. For others, it’s a solo session with headphones on. There’s no right or wrong – just what works for you. You’re allowed to enjoy it.
This is a classic mistake – especially if you’re feeling motivated at the beginning. You want to eat better, train four times a week, stretch daily, drink more water, go to bed earlier, and journal your progress… all at once.
But trying to change everything at the same time almost always leads to burnout. It’s not that you can’t do those things – just not all at once, not right now.
Pick one thing to focus on. Get that solid, then build from there. Maybe it’s doing two workouts a week. Maybe it’s prepping your lunches. Maybe it’s drinking more water. Start small, stay consistent, and the rest will follow.
Remember: fitness is a long game. There’s no rush. You’re building something sustainable, not smashing out a 4-week shred.
If your only measure of progress is the number on the scales, you’re going to miss all the amazing things your body is doing along the way. Fitness isn’t just about weight – it’s about feeling better in your body and noticing the little wins that add up to big change.
Start paying attention to:
Your energy levels
Your mood
How well you sleep
Feeling less stiff or achy
Being able to lift, carry or move with more ease
Climbing stairs without getting out of breath
Feeling more confident in your clothes
Doing a movement you couldn’t do before
All of these things matter. All of them count as progress. And often, they show up well before the scales shift – and stay with you far longer too.
You don’t need fancy gear, a strict routine, or a full plan mapped out to get started. You just need a bit of patience, a sense of curiosity, and a willingness to show up for yourself.
Fitness isn’t about being the fittest person in the room – it’s about becoming your strongest, happiest, most resilient self. One step at a time.
If you’re not sure where to begin, I offer a free 30-minute consultation – a relaxed chat over a brew where we can talk about your goals, your worries, and what might work for you. No pressure, no sales pitch – just a chance to figure it out together.
Because getting started is the hardest part. After that, you’re already on your way.
If you found this information helpful and want access to more exclusive articles, videos, and support tailored to athletes like you, why not join Jen’s exclusive online content with Team JC? You’ll get free access to expert advice, videos, articles biomechanics sessions, and more to help you perform at your best.
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