How To Start Exercising: 5 Tips For Beginners
Updated August 2026
Are you thinking about starting a fitness program? Maybe you're wanting to get back into exercise after an injury, or a busy life just got in the way. Well, good for you! Exercise in any form delivers real benefits to our physical and mental wellbeing, including weight management, improved sleep, reduced risk of chronic disease, better self-esteem, and reduced anxiety. So how do you actually start?
As a personal trainer working with people of all abilities and fitness levels, here are my five recommendations for anyone new to exercise.
1. Check In With Your Doctor
If you're new to exercise, it's worth having a chat with your doctor or an allied health professional (podiatrist, physiotherapist and so on) to make sure your plans won't aggravate any pre-existing conditions. If you're working with a trainer, they'll need to know about any limitations upfront so they can design a program specific to your needs while helping you get moving safely.
2. Work Out Your Why
What do you want to achieve, and why do you want to start exercising? Is it weight loss, keeping up with the kids, finally running that marathon, or just more energy? Whatever it is, working out your why gives you focus and helps you stick with a new routine when motivation dips.
3. Set The Target
Once you know your why, set yourself some goals to give you a roadmap to success. If you want to run 5km but you've never done more than a 100 metre sprint back in school, you'll need a program that builds you up from walking, to run-walk intervals, to running the full distance. No one gets off the couch and runs 5km straight away, even champions started at the beginning.
Whatever your end goal, start small and build up slowly to reduce your risk of injury and establish real fitness. The all-or-nothing approach doesn't work. Slow and steady wins the race.
4. Exercise, Rinse, Repeat
Planning your exercise and making it part of your daily routine means you're far more likely to achieve your goals. Exercise becomes a healthy habit you want to do because it makes you feel good. Lock your sessions into the diary, and consider finding an exercise buddy to support and encourage each other. Or speak to a personal trainer and join a like-minded group to help you stay motivated.
5. Make It Enjoyable
If you know you hate running, don't do it. Let's be honest, if we dislike doing something, our brains will find every excuse not to do it. So think about what you actually enjoy and build your program around that. Love swimming? Find a pool with a squad that suits your ability. More of a dancer? Try ballroom or Zumba. If gym-based exercise is more your thing, chat with a trainer about a program that suits your goals and keeps you motivated. Whether you exercise alone, with a friend, or as part of a group, choose the style you enjoy most and you're already setting yourself up for success.
When you're new to exercise, be gentle with yourself. Change takes time and effort, and the toughest part is simply starting. But exercise is one of the best things you can do for yourself, so go on and get moving.
Ready to get moving with a supportive, fun crew? Check out my Eat Move Live program for a structured, motivating way to build the habit, or come try a Group Session and see what it's like to train with people who'll cheer you on.
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Start small and build up slowly. Check in with your doctor if you have any concerns, set a realistic goal, and choose an activity you'll actually enjoy. Consistency matters far more than intensity when you're just starting out.
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Two to three sessions a week is a great starting point for most beginners. This gives your body time to adapt and recover while still building the habit. You can increase frequency as your fitness improves.
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That's completely normal, and it doesn't mean exercise isn't for you. Try swimming, dancing, group classes or walking with a friend. The best exercise is the one you'll actually stick with.
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Whichever keeps you consistent. Some people thrive with the accountability of a group or a training buddy, while others prefer the flexibility of going solo. Try both and see what suits you.